THE DIABETIC NEWSLETTER July 26, 2004 - Volume V; Issue #28- http://diabeticnewsletter.com Published every other Monday by Diabetic Gourmet Magazine Visit Diabetic Gourmet Magazine at http://diabeticgourmet.com Get The Diabetic Gourmet Cookbook at http://DiabeticGourmetCookbook.com ---- Advertisement / Sponsorship -------------------- 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, 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 ------------------------- CONTENTS: ========================= - In The News - Feature Recipes: - Arugula and Watercress Salad - Foil-Roasted Herb Potatoes - Chicken with Tri-Colored Peppers - Blueberry Lemon Muffins - Diabetes 101: - The Best Way to Get Antioxidants - Food and Cooking: - Chicken Fajitas Bring A Mexican Touch - Diabetes Q and A: - I know that portion sizes are important, but must I measure everything? - Diabetes Related Explanations & Definitions - Important Notice to Subscribers - Information About This Newsletter This week's feature recipes appear courtesy of The American Diabetes Association and are excerpted from "The Diabetes Food and Nutrition Bible" by Hope Warshaw and Robyn Webb. You can find complete book info at: http://diabeticgourmet.com/book_archive/details/11.shtml ========================= IN THE NEWS ========================= New Gene Associated With Type 1 Diabetes Read at http://thediabeticnews.com/news/635.shtml Misfiring Proteins Tied To Inflammation and Sick Feeling Of Type 2 Diabetics Read at http://thediabeticnews.com/news/634.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://www.TheDiabeticNews.com ========================= THIS WEEK'S RECIPES ========================= More recipes online at http://diabeticgourmet.com/recipes ------------------------------- ARUGULA AND WATERCRESS SALAD Yield: 4 side dish servings Source: "The Diabetes Food and Nutritional Bible" Info: http://diabeticgourmet.com/book_archive/details/11.shtml INGREDIENTS - 2 cups torn, washed arugula leaves - 2 cups washed watercress leaves, stemmed - 1 orange, peeled, sectioned, seeded, and chopped - 2 tablespoons toasted almond slivers Dressing: - 2 tablespoons olive oil - 1/4 cup orange juice - 1/2 teaspoon grated orange zest - 2 teaspoon lemon juice - Salt and pepper, to taste DIRECTIONS Combine the arugula, watercress, orange, and almonds in a large salad bowl. Whisk together the olive oil, orange juice, zest, and lemon juice in a small bowl. Add salt and pepper to taste. Pour over the salad and serve. Nutritional Information Per Serving (1 cup): Calories: 108, Fat: 8 g, Cholesterol: 0 mg, Sodium: 11 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 2 g Diabetic Exchanges: 1/2 Fruit, 1-1/2 Fat -------------------------------------- FOIL-ROASTED HERB POTATOES Yield: 4 side dish servings Source: "The Diabetes Food and Nutritional Bible" Info: http://diabeticgourmet.com/book_archive/details/11.shtml INGREDIENTS - 1 pound Yukon Gold potatoes, cubed - 2 tablespoons olive oil - 2 sprigs rosemary - 2 sprigs oregano - 2 sprigs thyme - Salt and pepper to taste - 1 teaspoon paprika DIRECTIONS Preheat the oven to 400 degrees F. Tear four large sheets of foil. Divide all ingredients among the four sheets of foil. Wrap up the potatoes seal tightly. Put all packets on a baking sheet. Roast the potatoes in the oven for 35 minutes. Place one packet on each dinner plate and allow diners to open their packets. Nutritional Information Per Serving (1/2 cup): Calories: 146, Fat: 6 g, Cholesterol: 0 mg, Sodium: 9 mg, Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 3 g Diabetic Exchanges: 1-1/2 Starch, 1 Fat -------------------------------------- CHICKEN WITH TRI-COLORED PEPPERS Yield: 4 main dish servings Source: "The Diabetes Food and Nutritional Bible" Info: http://diabeticgourmet.com/book_archive/details/11.shtml INGREDIENTS - 2 teaspoons canola oil - 1 pound boneless, skinless chicken breasts, cut into 2-inch strips - 1/2 cup diced onion - 2 cloves garlic, minced - 1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips - 1/2 cup fat-free, reduced-sodium chicken broth - 2 tablespoons lite soy sauce - 1 tablespoons white wine (optional) - 1/2 teaspoon sesame oil - 2 teaspoons cornstarch DIRECTIONS In a work or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more. Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes. Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well. Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened. Nutritional Information Per Serving (4 ounces chicken): Calories: 204, Fat: 6 g, Cholesterol: 68 mg, Sodium: 425 mg, Carbohydrate: 10 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 27 g Diabetic Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat -------------------------------------- BLUEBERRY LEMON MUFFINS Yield: 10 muffins Source: "The Diabetes Food and Nutritional Bible" Info: http://diabeticgourmet.com/book_archive/details/11.shtml INGREDIENTS - 2 cups all-purpose flour - 1/4 cup brown sugar - 1 teaspoon baking powder - 1/4 teaspoon baking soda - Pinch salt - 1 cup plain, nonfat yogurt - 1 teaspoon lemon extract - 1 egg - 1 egg white - 3/4 cup fresh blueberries - Zest of 1 lemon DIRECTIONS Preheat the oven to 400 degrees F. Lightly oil 10 standard-sized muffin cups or use nonstick bakeware. In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest. Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned. Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage. Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g Diabetic Exchanges: 2 Starch ========================= DIABETES 101: ========================= THE BEST WAY TO GET ANTIOXIDANTS By Karen Collins, MS, RD, CDN Nutrition researchers continue to discover how antioxidants protect our health. These substances stop, and sometimes even repair, damage to cells that can occur from highly reactive molecules. Called free radicals, these molecules are generated naturally by many life processes (like breathing) and daily exposures (like sunlight). By preventing this damage, scientists say antioxidants can help prevent cancer, heart disease and other health problems, such as age-related eye diseases, for example, macular degeneration. But these discoveries should not lead us to focus only on famous antioxidants, like vitamins C and E. A new study supports the advice of health organizations, including the American Institute for Cancer Research, that vegetables and fruits are preferable to supplements for harnessing antioxidant power. In this recent study, participants ate the same basic diet that excluded all vegetables and fruits. One group, however, was also given about six servings of fruits and vegetables a day. A second group received a vitamin and mineral supplement in place of the vegetables and fruits. Before and after the 25-day program, researchers tested the participants for their levels of oxidation damage, as well as antioxidant nutrients and defense systems. This study indicates that vegetables and fruits provide more antioxidant protection than supplements alone. The group that ate vegetables and fruits showed significantly less oxidation damage than the others. The group that took supplements showed a reduction in oxidation damage, but not as much. Levels of an enzyme system vital for antioxidant defense increased only in the group eating fruits and vegetables. The researchers concluded that vegetables and fruits offer sources of antioxidant protection not available from vitamin and mineral supplements alone. In an earlier study, participants who had been eating an average of five servings of fruits and vegetables per day over the previous year were put on a diet that maintained their starting weight, but increased fruits and vegetables to a total of ten servings a day. Their antioxidant intake and antioxidant capacity measured by blood tests increased substantially. The researchers believe the increase in antioxidant power probably came from more antioxidants, like beta-carotene, lycopene and vitamin C, as well as more flavonoids and other phytochemicals that act like antioxidants. They also observed that the body's antioxidant capacity seemed to level off at about ten to twelve fruit and vegetable servings a day. While research shows that vegetables and fruits are vital sources of antioxidants, the plant-based diet recommended by the American Institute for Cancer Research is the most complete approach to healthy eating. Whole grains, beans and nuts also contain antioxidant vitamins and phytochemicals. Spices and herbs add even more. It cannot be stressed enough that antioxidants are only part of the health benefits of a plant-based diet. Nonantioxidant properties of phytochemicals are another important part. For example, test tube studies at Cornell University ranked the ability of different vegetables to control the growth of one type of cancer cell. The results differed from the vegetables' antioxidant content, probably reflecting the additional anti-cancer effects of phytochemicals. To obtain phytochemicals - hundreds of which are known to exist - you need to eat a wide variety of vegetables, fruits, whole grains and beans. This is a major reason why supplements can't supply the benefits of a plant-based diet. Source: AICR ========================= FOOD AND COOKING ========================= CHICKEN FAJITAS BRING A MEXICAN TOUCH Not too long ago, Mexican food was considered exotic in the United States. Today, chips and salsa at parties are as common as popcorn at the movies. Many other Mexican-inspired foods are also everyday fare. One of the most popular Mexican dishes in recent years is fajitas. The word fajita refers to the cut of meat - skirt steak - usually used to make fajitas. It looks like a belt, or fajo in Spanish. Americans' love affair with fajitas has been going on for years now and has spun off a number of dishes prepared the same way and also called fajitas. There are shrimp fajitas, chicken fajitas and vegetable fajitas, for example. Fajitas now means anything marinated, grilled and rolled in a tortilla. Using a whole-wheat tortilla increases the fiber and, therefore, healthfulness of the dish. Mexican cooking is earthy and intensely flavored. It's a simple cuisine that lends itself well to many cooking techniques and colorful presentations. Although Mexican food is attractive year round, fajitas seem especially appropriate in summer, when the temperature soars and we crave light as well as well-flavored fare. These chicken fajitas are cooked on the stove rather than the grill. CHICKEN FAJITAS Yield: 4 servings (main dish) INGREDIENTS - 1/2 lb. boneless, skinless chicken breast, cut into very thin strips - 1 tsp. ground cumin - Juice of 1/2 lime - 1 Tbsp. canola oil, divided - 1/2 large white onion, thinly sliced - 1 medium green bell pepper, seeded, cut in 1/2 inch strips - 1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips - 1/2 cup well-drained salsa - 2-4 Tbsp. (according to taste) minced cilantro leaves - 4 whole-wheat tortillas DIRECTIONS Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally. About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature. Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Sauté until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan. Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate. Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately. Nutritional Information Per Serving: 190 calories, 5 g. total fat (less than 1 g. saturated fat), 26 g. carbohydrate, 17 g. protein, 3 g. dietary fiber, 350 mg. sodium Diabetic Exchanges: 2 Bread/Starch, 1 Fat, 2 Low-Fat Meat Source: AICR ========================= DIABETES RELATED DEFINITIONS AND EXPLANATIONS ========================= TEAM MANAGEMENT: Describes a diabetes treatment approach in which medical care is provided by a physician, diabetes nurse educator, dietitian, and behavioral scientist working together with the patient. EUGLYCEMIA: A normal level of glucose (sugar) in the blood. ENDOCRINOLOGIST: A doctor who treats people who have problems with their endocrine glands. Diabetes is an endocrine disorder. GLAND: A group of special cells that make substances so that other parts of the body can work. For example, the pancreas is a gland that releases insulin so that other body cells can use glucose (sugar) for energy. HYPERINSULINISM: Too high a level of insulin in the blood. This term most often refers to a condition in which the body produces too much insulin. Researchers believe that this condition may play a role in the development of noninsulin-dependent diabetes and in hypertension. ========================= DIABETES Q AND A: ========================= QUESTION: I know that portion sizes are important, but must I measure everything? ANSWER: For many people, choosing appropriate portions is one of the most significant steps they can take to eat more healthfully. Yet studies show that most of us don't estimate food portions accurately. Fortunately, with a little practice, people can improve their accuracy substantially. It is not necessary to measure all the food you eat. One easy trick to help estimate portion size is to compare your food portions to other objects. For instance, how does your hand compare to a measuring cup? Since it's always with you, it can make an excellent guide. For an average adult, a rounded handful is about a half-cup and a fist is about one cup. You can also make comparisons to other things that you're familiar with, like a deck of cards, a computer mouse or a checkbook. These all closely represent a three-ounce serving of meat, poultry or fish. An ounce of cheese looks like four dice. But see how your thumb or fingers compare to four dice for an easy, always-with-you guide. A second way that studies show you can improve your ability to estimate food portions is practice. Serve a typical portion you would eat and then measure it. Then measure out half-cup, one-cup and two-cup portions of foods and see how they look on a plate, or in a bowl, glass or mug that you usually use. After a few tries, you should be able to estimate how much food is in front of you. Soon you should fall into a habit of thinking about - and correctly gauging - portion size when you serve and eat food. Source: AICR ----------------------------------------------------- ----------------------------------------------------- IMPORTANT NOTICE TO SUBSCRIBERS This is a sponsor supported newsletter. Sponsors are what keep this dispatch free! Please take a moment to learn about this week's sponsor below: ---- Advertisement / Sponsorship -------------------- 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, 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 ------------------------- ----------------------------------------------------- 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. PLEASE DO NOT REPLY TO THIS EMAIL - A HUMAN WILL NOT SEE REPLIES MADE TO THIS MAILING LIST SYSTEM EMAIL ADDRESS. SUBSCRIBE or UNSUBSCRIBE at http://diabeticgourmet.com or follow this automatic REMOVAL link: xxxxx PRINT FORMAT TROUBLE? Try reducing font size prior to printing. 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