THE DIABETIC NEWSLETTER
July 11, 2005 - Volume VI; Issue #24- http://DiabeticNewsletter.com
Published every other Monday by Diabetic Gourmet Magazine
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CONTENTS:
=========================
- In The News
- Feature Recipes:
- Italian Spinach Dip
- Tossed Garden Salad
- Strip Steaks with Broiled Asparagus
- Angel Pecan Cupcakes
- Diabetes 101:
- A Pedometer May Tell The Future of Your Health
- Food and Cooking:
- Grilling For Great Health – And Great Taste
- 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 disease risk?
- Diabetes Related Explanations & Definitions
- Important Notice to Subscribers
- Information About This Newsletter
This week's feature recipes appear courtesy of Alpha Books
and are excerpted from "The Complete Idiot's Guide to
Terrific Diabetic Meals" You can find complete book
info in our book archive at
http://diabeticgourmet.com/book_archive/details/76.shtml
=========================
IN THE NEWS
=========================
Variations in Four Inflammatory Genes May
Predispose Mexican Americans to Insulin Resistance
Read at: http://thediabeticnews.com/news/733.shtml
Diabetic Retinopathy
Occurs in Pre-Diabetes
Read at: http://thediabeticnews.com/news/735.shtml
New Approach to Achieving Diabetes
Control Using Insulin Glargine
Read at: http://thediabeticnews.com/news/736.shtml
Avoiding Amputation: Early Infection
Intervention Can Save Feet and Legs
Read at: http://thediabeticnews.com/news/737.shtml
Tight Glucose Control Lowers Cardiovascular
Disease by About 50-percent in Diabetes
Read at: http://thediabeticnews.com/news/738.shtml
Get the news while it's still new!! Subscribe to
THE DIABETIC NEWS for FREE or read our complete Diabetic
Newswire and archive anytime at: http://TheDiabeticNews.com
=========================
THIS WEEK'S RECIPES
=========================
More recipes online at http://diabeticgourmet.com/recipes
-------------------------------
ITALIAN SPINACH DIP
Yield: 8 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
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
---------------------------------------------------------------
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
---------------------------------------------------------------
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
---------------------------------------------------------------
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
---------------------------------------------------------------
=========================
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-percent-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.
=========================
FOOD AND COOKING
=========================
GRILLING FOR GREAT HEALTH – AND GREAT TASTE
We are well into summer grilling, but certain health guidelines
are still useful to consider. Tossing shrimp or fish on the grill
is healthier than barbecuing burgers and hot dogs. The seafood is
lower in fat and, depending on the fish, may even add beneficial
omega-3s to your meal.
Grilling meats as well as fish over the coals presents the risk of
creating carcinogens that may increase the risk of certain cancers.
Carcinogens are formed when meats are cooked at the very high
temperatures of grills. When fat from the food drips down, it
creates flare-ups, smoke and yet other carcinogens. The smoke rises,
carrying these carcinogens, which then drop down onto the cooking food.
Following these six simple steps
minimizes formation of these substances:
- Favor lean seafood over fattier red meat and poultry. When
using animal meats, trim away all visible fat, and remove
the skin from poultry;
- Keep pieces small – kebabs are ideal – so the
food only needs a brief time on the grill;
- Use a marinade for 30 minutes or more, which will greatly reduce
the amount of carcinogens normally created when meat is grilled;
- Turn the food with tongs instead of a fork, which
pierces it and allows juices to drip, causing flame-ups;
- Remove any of the unhealthful charred bits that do form.
As long as you are firing up the grill, add vegetables as well.
Grilled veggies do not pose the same health risk as meat, poultry,
or seafood cooked over the coals, and they balance the meal with color,
flavor and the health protection of the phytochemicals they contain.
Set a tray on the grill to keep vegetables from falling onto the coals,
or wrap them in foil, adding a splash of olive oil before sealing the packet.
The recipe below calls for grilling ginger-seasoned tuna in
one piece, but the fish could be cut into kebab-sized pieces
and grilled on skewers along with, for example, cut-up fennel
and green peppers.
GRILLED GINGER TUNA
Yield: 4 servings
INGREDIENTS
- 1 pound fresh tuna, boneless and skinless
- 1 teaspoon canola oil
- 1 teaspoon grated peeled fresh ginger
- 1 small jalapeño chile, seeded and minced,*
- 1/4 teaspoon salt
- Freshly ground black pepper
- 1 tablespoon freshly squeezed lime juice or to taste
DIRECTIONS
Prepare a barbecue grill to medium-high or preheat the broiler
to high. Cut the tuna into 16 equal cubes and put in a bowl.
Add the canola oil and toss fish to coat. Add the ginger,
jalapeño, salt, a few grinds of pepper, and lime juice.
Toss all of the ingredients to combine.
Cover and refrigerate 20 to 30 minutes.
To grill, divide the tuna cubes evenly among 4 skewers. Grill
for 4 to 5 minutes, turning the fish frequently, using tongs.
The fish is done when it is just cooked through and no longer
pink on the inside.
* Note: Wear rubber gloves to handle fresh chiles,
and keep hands away from your eyes.
Nutritional Information Per Serving:
180 calories, 7 g. total fat (2 g. saturated fat),
less than 1 g. carbohydrates, 26 g. protein,
less than 1 g. dietary fiber, 190 mg. sodium
Diabetic Exchanges: 4 Medium-Fat Meat
Source: AICR
=========================
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.
Source: Melanie Polk, RD
-------------------------------------------
-------------------------------------------
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of mouth-watering dishes includes healthy versions of crowd
pleasers like chocolate chip pancakes, cranberry scones,
huevos rancheros, potato skins, pot roast, veal piccata,
peanut butter cookies, banana cream pie, baklava, hazelnut
chocolate cheesecake and pecan winter waffles.
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 Sponsor Message -------------------------
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