THE DIABETIC NEWSLETTER March 31, 2003 - Volume IV; Issue #29 - http://diabeticnewsletter.com Published every other Monday by The Diabetic Gourmet Magazine Visit The Diabetic Gourmet Magazine at http://diabeticgourmet.com ///--- NEWSLETTER SPONSOR / Please Visit Our Sponsor ----\ NEW LOWER PRICE ON THE DIABETIC GOURMET COOKBOOK!!! Our new cookbook is now being offered at 32% off the regular price at Amazon.com, making it a mere $11.53. This collection of mouth-watering dishes includes healthy versions of crowd pleasers like chocolate chip pancakes, cranberry scones, huevos rancheros, potato skins, pot roast, veal piccata, penne ala vodka, pasta e fagiole, spinach bruschetta, macaroni and cheese, Greek gyros with tzatziki sauce, peanut butter cookies, banana cream pie, baklava, hazelnut chocolate cheesecake and pecan winter waffles. Lots of great SUMMERTIME recipes makes this a great time to buy! For more info and to learn how to order for yourself or as a great gift for someone you love, please visit: http://diabeticgourmetcookbook.com \\\--- End of Newsletter Sponsor Message ----------------/ CONTENTS: ========================= - In The News - Announcements - Recipe Correction - Feature Recipes - Marinated Crisp Vegetable Salad - Wild Mushrooms in Cognac - New Mexico-Style Flank Steak - Melon Balls with Mint - Diabetes 101: - Weight and Type 2 Diabetes - Food and Cooking: - Surprising Soy - Diabetes Q and A: - What is the best food or supplement to maintain a healthy body PH? - Diabetes Related Explanations & Definitions - A Friendly Reminder.. - Information About This Newsletter This week's feature recipes appear courtesy of American Diabetes Association and are excerpted from "The New Family Cookbook for People with Diabetes." Find complete book info at: http://tgcmagazine.com/bin/track/click.cgi?id=59 ========================= IN THE NEWS ========================= Heart Disease Carries Highest Medical Price Tag Read at: http://thediabeticnews.com/news/475.shtml APOE Genotype Identified As Risk Factor for Diabetic Peripheral Neuropathy Read at: http://thediabeticnews.com/news/479.shtml Hospital Report Cards Get Mostly Failing Grades Read at: http://thediabeticnews.com/news/476.shtml Insulin Response To Some Energy Bars Is Out Of Balance Read at: http://thediabeticnews.com/news/480.shtml Bone Marrow Stem Cells Are A Source Of Insulin-Producing Cells Read at: http://thediabeticnews.com/news/478.shtml New Biological Sensors for Detecting Blood Glucose Developed Read at: http://thediabeticnews.com/news/477.shtml Full Diabetic Gourmet Magazine Newswire and Archive: http://diabeticgourmet.com/In_The_News/ Get the news delivered as it's reported! Subscribe to The Diabetic News at http://TheDiabeticNews.com ========================= ANNOUNCEMENTS ========================= ---// PLEASE NOTE: RECIPE CORRECTION There was an error in the ingredient list for the "Almost Shortbread Cookies" recipe that appeared in the 3/17/03 issue of The Diabetic Newsletter. The ingredient listed as "1/2 corn or canola oil" should have read "1/2 cup corn or canola oil" instead. We apologize for any inconvenience. You can view the entire recipe online at: http://diabeticgourmet.com/forum/newsletter/index.cgi?read=3336 ========================= THIS WEEK'S RECIPES ========================= More recipes online at http://diabeticgourmet.com/recipes/ ------------------------------- MARINATED CRISP VEGETABLE SALAD Yield: About 3 cups (6 Servings) INGREDIENTS - 1 cup diagonally sliced carrots - 1 cup broccoli florets - 1 cup bite-size pieces cauliflower - 1 red bell pepper, cut into 1-inch squares - 1/3 cup tarragon vinegar or white wine vinegar - 1/4 cup extra virgin olive oil - 1 tablespoon grainy or Dijon mustard - 1/2 teaspoon freshly ground pepper DIRECTIONS Bring a large pot of salted water to a boil. Blanch the vegetables by dropping the carrots, broccoli, and cauliflower into the water. Return to a boil; cook 30 to 60 seconds. The vegetables should remain very crisp. Drain and rinse under very cold running water or in a bowl of ice water. Drain well and transfer to a large bowl. Add the red pepper. In a small bowl, whisk together the vinegar, oil, mustard, and pepper. Toss the dressing with the vegetables. Cover and chill until serving time. Nutritional Information Per Serving (About 1/2 cup): Calories: 85, Fat: 7 g, Cholesterol: 0 mg, Sodium: 137 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 1 g Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat ----------------------- WILD MUSHROOMS IN COGNAC Yield: About 2 cups (4 servings) INGREDIENTS - 1 ounce dried porcini, shiitake, or other dried wild mushrooms - 1 clove garlic, minced - 1 tablespoon margarine - 2 cups slice white mushrooms (8 ounces) - 1-1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme - 2 tablespoons mushroom soaking liquid (strained to remove dirt) - 1 tablespoon Cognac or brandy - 1/4 teaspoon salt - Pinch of freshly ground pepper DIRECTIONS Soak the dried mushrooms in enough warm water to cover for 30 minutes. Drain (reserve the soaking liquid) and slice. Saute the garlic in margarine in a medium non-stick skillet over medium heat for 1 minute. Add the rehydrated and fresh mushrooms and sprinkle with thyme. Saute until the mushrooms release their liquid and most of the liquid is absorbed, about 5 minutes. Add 2 tablespoons of the soaking liquid, the Cognac, salt, and pepper; continue cooking 2 minutes longer. Nutritional Information Per Serving (About 1/2 cup): Calories: 62, Fat: 3 g, Cholesterol: 0 mg, Sodium: 180 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g Diabetic Exchanges: 2 Vegetable, 1/2 Fat ----------------------- NEW MEXICO-STYLE FLANK STEAK Yield: 1 Steak (4 servings) INGREDIENTS - 1/4 cup tequila - 2 tablespoons fresh lime juice - 2 cloves garlic, minced - 1/2 teaspoon hot pepper sauce - 1 pound flank steak - 1/8 teaspoon freshly ground pepper DIRECTIONS Combine the tequila, lime juice, garlic, and hot pepper sauce in shallow glass dish or zip-top freezer bag. Add the steak; turn to coat. Cover the dish or seal the bag. Marinate in the refrigerator at least 4 hours or overnight. Prepare a charcoal grill or preheat the broiler. Drain and discard the marinade. Grill or broil the steak 4 to 5 inches from the heat source 4 minutes per side for medium-rare, or to desired doneness. Carve the steak into thin slices across the grain. Season with pepper before servings. Nutritional Information Per Serving (About 3 ounces): Calories: 173, Fat: 8 g, Cholesterol: 54 mg, Sodium: 67 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 22 g Diabetic Exchanges: 3 Lean Meat ----------------------- MELON BALLS WITH MINT Yield: 1 quart (4 servings) INGREDIENTS - 1/4 medium honeydew melon, cut in balls or chunks (about 2 cups) - 1/2 medium to large cantaloupe, cut in balls or chunks (about 2 cups) - 2 tablespoons chopped fresh mint leaves - Mint sprigs (optional) DIRECTIONS Combine the melon balls in a medium bowl. Toss gently with the chopped mint leaves; cover and chill at least 1 hour or up to 6 hours. Toss again before serving. Garnish with mint sprigs, if desired. Nutritional Information Per Serving (1 cup): Calories: 58, Fat: 0 g, Cholesterol: 0 mg, Sodium: 16 mg, Carbohydrate: 14 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 1g Diabetic Exchanges: 1 Fruit ========================= DIABETES 101: ========================= WEIGHT AND TYPE 2 DIABETES HOW DOES WEIGHT RELATE TO TYPE 2 DIABETES? Carrying extra body weight and body fat go hand and hand with the development of type 2 diabetes. People who are overweight are at much greater risk of developing type 2 diabetes than normal weight individuals. Being overweight puts added pressure on the body's ability to properly control blood sugar using insulin and therefore makes it much more likely for you to develop diabetes. Almost 90% of people with type 2 diabetes are overweight. The number of diabetes cases among American adults jumped by a third during the 1990s, and more increases are expected. This rapid increase in diabetes is due to the growing prevalence of obesity and extra weight in the United States population. WHAT CAN YOU DO IF YOU ALREADY HAVE DIABETES? You can have a positive influence on your blood sugar and your overall health by choosing foods wisely, exercising regularly, reducing your stress level, and making modest lifestyle changes. Small amounts of weight loss (losing 10 pounds or more) can also have a big effect on how easily you can keep your blood sugar in the healthy range and can help prevent the complication of diabetes. Small amounts of weight reduction can decrease the amount of medication you need to keep your blood sugar in the healthy range. Overall better nutrition, physical activity, and control of blood glucose levels can delay the progression of diabetes and prevent complications. WHAT CAN BE DONE TO PREVENT TYPE 2 DIABETES? The good news is type 2 diabetes is largely preventable. Research studies have found that lifestyle changes and small amounts of weight loss in the range of 5-10% can prevent or delay the development of type 2 diabetes among high-risk adults. Lifestyle interventions including diet and moderate-intensity physical activity (such as walking for 150 minutes per week) were used in these research studies to produce small amounts of weight loss. The development of diabetes was reduced 40% to 60% during these studies that lasted 3 to 6 years. Preventing weight gain, increasing activity levels and working toward small amounts of weight loss if you are overweight can have a big impact on the likelihood that you will develop diabetes in the future. Managing your weight is the best thing you can do to prevent the development of diabetes. Source: NAASO ========================= FOOD AND COOKING ========================= SURPRISING SOY By Dana Jacobi Soy has gone from geeky health food to a mainstream choice for healthy eating in appealing ways. Recognizing that, to eat something regularly, Americans require great taste, speed and a familiar form, manufacturers have focused primarily on the basics tofu, soy milk and edamame, the good-tasting beans resembling baby limas that are easy to use. They now give us ready-to-eat choices that look and taste like other foods we like. Since soy is, arguably, the most versatile food in the world, eating it is simpler and more appealing than you may expect. For drinking, soy milk comes in mocha, chai and other delicious flavors, and in ready-to-chug smoothies. For cooking, use it unsweetened in any recipe calling for milk. At breakfast, along with soymilk on your usual cereal, try one of the great-tasting cold cereals fortified with soy protein. Or have a cup of creamy, fruit-flavored soy yogurt. Supermarkets sell frozen edamame (aid-a-MOM-eh) either in the pod or shelled, cooked or raw. Podded edamame are such a great snack that some stores also sell them in the deli case, cooked and ready-to-eat. Add shelled edamame when cooking any other vegetables. They go particularly well with broccoli, spinach and carrots, as well as in pasta sauce, soups, or salads. With tofu, dice the many flavorful firm or extra firm versions and add them to a stir-fry or cold salad. Or, amaze yourself by pureeing the creamy, silken type of tofu into soups, dips and killer desserts like a fifty-fifty blend of tofu and melted, dark chocolate. CREAM OF ASPARAGUS SOUP Yield: Makes 4 servings. INGREDIENTS - 1 Tbsp. canola oil - 1 small onion, chopped - 4-6 scallions, white part only, chopped - 1 lb. asparagus, preferably thin* - 2-1/2 cups fat-free, reduced-sodium chicken or vegetable broth, divided - Pinch cayenne pepper - 8 oz. (1 cup) soft silken tofu - 2 tsp. fresh lemon juice - Salt and freshly ground black pepper - Minced fresh chives, for garnish DIRECTIONS Heat the oil in a small Dutch oven or deep saucepan over medium heat until hot. Add onion and scallions and saute until soft, about 4 minutes. Meanwhile, hold asparagus in a bundle and lay flat on a cutting board. Cut off the tips and set them aside. Cut the stalks into 1-inch lengths, stopping when the hard, fibrous section at the end is reached. (Discard ends.) Add cut stalks to the pan, stirring until bright green, about 1 minute. Pour in 2 cups broth and add cayenne. Cover and simmer until asparagus is soft, about 15 minutes. Place asparagus tips in a small pot. Add the remaining broth. Cook until tender-crisp, about 5 minutes. Drain asparagus tips, reserving the liquid. Set tips aside. Puree tofu in a blender. Add asparagus and cooking liquid from tips. Blend to a smooth puree. Add lemon juice. Season to taste with salt and pepper. Garnish with chives. Serve hot. *For easier cooking, the asparagus should be about the same thickness and length. The thinner the asparagus, the faster the soup cooks. With fat asparagus, too much liquid may cook out before they become tender. If that happens, add more broth, as needed, when puréeing. Nutritional Information Per Serving: 107 calories, 5 g total fat (<1 g saturated fat), 9 g carbohydrate, 7 g protein, 3g dietary fiber, 365 mg sodium. Diabetic Exchanges: 1-1/2 Vegetable, 1 Low-Fat Meat, 1/2 Fat Source: This article was written by Dana Jacobi, author of "The Best of Clay Pot Cooking" and "The Joy of Soy." You can learn more about Dana Jacobi, and read more of her articles, by visiting the following url: http://diabeticgourmet.com/Guest_Columnists/Dana_Jacobi/ ========================= DIABETES RELATED DEFINITIONS AND EXPLANATIONS ========================= - CALORIE Energy that comes from food. Some foods have more calories than others. Fats have many calories. Most vegetables have few. People with diabetes are advised to follow meal plans with suggested amounts of calories for each meal and/or snack. - LIMITED JOINT MOBILITY A form of arthritis involving the hand; it causes the fingers to curve inward and the skin on the palm to tighten and thicken. This condition mainly affects people with IDDM. - TRAUMA A wound, hurt, or injury to the body. Trauma can also be mental such as when a person feels great stress. - HYPEROSMOLAR COMA A coma (loss of consciousness) related to high levels of glucose (sugar) in the blood and requiring emergency treatment. A person with this condition is usually older and weak from loss of body fluids and weight. The person may or may not have a previous history of diabetes. Ketones (acids) are not present in the urine. - RENAL THRESHOLD When the blood is holding so much of a substance such as glucose (sugar) that the kidneys allow the excess to spill into the urine. This is also called kidney threshold, spilling point, and leak point. ========================= DIABETES Q AND A: ========================= QUESTION: What is the best food or supplement to maintain a healthy body pH? ANSWER: The term pH is a measure of acidity or alkalinity. A number of books and advertisements suggest that too high or too low a body pH can be responsible for diabetes, cancer, lack of energy and aging. Following the recommended diet or taking the advertised supplement supposedly keeps your pH right. But no solid research supports such claims. There is no single measure of "body pH," because our blood, mouth, urine, stomach, etc., all differ somewhat in acidity. It’s true that our body needs to maintain its pH within a relatively narrow range, but our bodies have many intricate systems to ensure this without any effort on our part. Unless you have a kidney disease that prevents the system for acid-base regulation from working, you can forget about body pH. Concentrate instead on actions that have a truly large impact on your health: eating a mostly plant-based diet with plenty of fruits and vegetables; controlling portion size and exercising to maintain a healthy weight; and limiting fat, alcohol and sodium intake. Source: AICR ----------------------------------------------------- A FRIENDLY REMINDER ... This is a sponsor-supported newsletter, so please take a few minutes to learn about this week's sponsor: ///--- Please Visit Our Sponsor ----\ NEW LOWER PRICE ON THE DIABETIC GOURMET COOKBOOK!!! Our new cookbook is now being offered at 32% off the regular price at Amazon.com, making it a mere $11.53. This collection of mouth-watering dishes includes healthy versions of crowd pleasers like chocolate chip pancakes, cranberry scones, huevos rancheros, potato skins, pot roast, veal piccata, penne ala vodka, pasta e fagiole, spinach bruschetta, macaroni and cheese, Greek gyros with tzatziki sauce, peanut butter cookies, banana cream pie, baklava, hazelnut chocolate cheesecake and pecan winter waffles. Lots of great SUMMERTIME recipes makes this a great time to buy! For more info and to learn how to order for yourself or as a great gift for someone you love, please visit: http://diabeticgourmetcookbook.com ----------------------------------------------------- NEWSLETTER INFORMATION ----------------------------------------------------- The Diabetic Newsletter is published by The Diabetic Gourmet Magazine and emailed every other Monday. This is an opt-in newsletter, meaning all subscribers individually signed up to receive it via email. SUBSCRIBE or UNSUBSCRIBE at http://diabeticgourmet.com or follow this automatic REMOVAL link: XXX PRINT FORMAT TROUBLE? Try reducing font size prior to printing. DIABETIC NEWS - http://TheDiabeticNews.com MORE DIABETIC RECIPES -- http://DailyDiabeticRecipe.com DNL MESSAGE BOARD - http://diabeticgourmet.com/forum/newsletter/ GOURMET SHOPPING at http://gourmetshoppes.com DISCLAIMER: The opinions and statements in "The Diabetic Newsletter" are not intended as medical advice. Its intent is solely for informational, educational, and entertainment purposes. Please consult a health professional if you are interested in anything mentioned in The Diabetic Newsletter. The recipes provided include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. All Contents Copyright © 2003 CAPCO Marketing. All Rights Reserved. Contents protected by US & International copyright laws. Diabetic Gourmet Magazine & The Diabetic Newsletter are trademarks of CAPCO Marketing. All other brand or product names are trademarks or registered trademarks of their respective companies.
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