Tags: cook, Dinner, Food, Home, Pasta, Pasta Recipe, Recipe, Turkey
The weekly Diabetic Living On Line article is all about Healthy Pasta Recipes for People with Diabetes, Check’em out! I left the link at the bottom of the post.
Healthy Pasta Recipes for People with Diabetes
Yes, people with diabetes can eat pasta! From lasagna to linguine, our tasty pasta recipes will fill you up without weighing you down with extra carbs or calories. Enjoy a yummy, diabetic pasta dinner tonight!
Scallop and Asparagus Alfredo
Even when coated with a classic-style Alfredo sauce, this pasta recipe has a fraction of the calories and fat found in most restaurant sauces, yet it keeps the creamy satisfaction you love and expect…..
Veggies, Turkey & Pasta
This slow-cooked pasta topper makes dinner easy. Throw the low-fat turkey tenderloin and veggies into the slow cooker for the day, and make the pasta you prefer. When you’re ready for dinner, combine and enjoy…….
* Click the link below to get these and all the other recipes
Tags: Beverages, Dutch East Indies, Food, Green, greentea, Health effects of tea, Low-density lipoprotein, Tea
A little about one of my favorite drinks, Green Tea!
Ingredient of the Week – Green Tea
Copy Editor / Staff Writer
Green tea is regarded as being the second most popular beverage, behind water, around the world. However, given its plethora of health advantages, it should be first. From its refreshing taste to distinct color, there are a multitude of reasons to support why this drink should be incorporated into your diet.
History: Green tea is said to have first been used in China over 4,000 years ago. There are various legends that tell of the discovery of green tea. According to a Chinese legend, Emperor Shen-Nung discovered the tea in 2737 B.C. when leaves from a tea bush fell into a pot of water he was boiling. Other legends tell of a Chinese countryman who found the tea while on his walk. The tea plant was later discovered to also produce Oolong, black, and red teas, although green tea still remains to be the most popular type of tea in China.
Tea culture was spread to Java, the Dutch East Indies, and other tropical and subtropical areas by the 9th century A.D. In the 16th century, traders from Europe sailing to and from the Far East introduced Europeans to the drink and it became the national beverage of England soon after.
Tea came to the Americas with American colonists and the popularity of the drink led to the British tea tax in 1767. The rest, as they say, is history.
In cooking: The ideal choice of water to brew tea in is spring water, followed by filter water. The minerals removed in distilled water result in the tea tasting flat, which is why it should not be used.
When brewing loose leaves of tea, using a food scale will help measure the right tea to water ratio. Three grams of tea to five ounces is adequate for small teapots, while four grams of tea may be used per eight ounces of water. Green tea should be brewed at a lower temperature of 160-170°F and should be brewed for 30 seconds to one minute.
Some alternative ways to enjoy green tea are:
• Make a green tea chai by brewing green tea in hot vanilla soy milk and top it with cinnamon, black pepper, ginger, and allspice.
• Combine cooled green tea with fruit juice such as peach or papaya and sweeten it with a teaspoon of honey per cup. Blend the mix and pour it over ice.
• Brew 1-2 teaspoons of loose leaf green tea in 8 ounces of water for 20-30 minutes to develop flavor and add it to marinades, dressings, soups and sauces.
Benefits: Green tea drinkers appear to have a lower risk for a wide range of diseases. Its powers are virtually limitless and can prevent simple infections to cancer, strokes, and osteoporosis.
Green tea is the least processed tea and therefore provides the most antioxidants. Research linked to health benefits of green tea are based on approximately three cups per day, although even one cup will do a world of wonders to your body and overall health.
According to whfoods.com, in a European study published in the European Journal of Clinical Nutrition in August 2006, tea was found to be a healthier choice of beverage than almost any other, including pure water. This is because green tea not only rehydrates but also provides polyhenols which protect against heart disease.
In Japanese studies, green tea consumption has been linked to reduce the risk of coronary artery disease. It has also been shown to lower the risk of atherosclerosis by lowering LDL cholesterol, triglycerides, lipid peroxides, and fibrinogen, all while improving the ratio of good to bad cholesterol.
Green tea catechins help thin the blood and prevent the formation of blood clots by preventing the formation of pro-inflammatory compounds derived from omega-6 fatty acids.
Green tea minimizes heart cell death after a heart attack or stroke and speeds up the heart’s cells recovery from damage, allowing for tissues to recover and prevent damage to organs.
Polyphenols found in green tea halt prostate cancer at multiple levels by mobilizing several molecular pathways that shut down the proliferation and spread of tumor cells while inhibiting the growth of blood vessels.
Consumption of green tea has been linked to enhance survival in women with ovarian cancer.
The tea’s ability to inhibit telomerase may help children with common malignant brain tumors. It may also reduce the increased risk for colon cancer caused by a high fat diet.
If you smoke, or are around someone who smokes, drinking green tea can provide protection against lung cancer.
Population studies suggest that consuming green tea may prevent the formation of type 2 diabetes.
Green tea protects against liver and kidney disease. Research has also shown that drinking green tea may significantly increase bone mineral density and provide bone benefits similar to those you would obtain through exercise and calcium.
Green tea promotes fat loss, specifically the loss of fat that accumulates in the tissues lining the abdominal cavity and surrounding the intestines and internal organs.
Drinking green tea protects against cognitive decline, Alzheimer’s disease and Parkinson’s disease. A cup of green tea may also help prevent or lessen the duration of the flu.
The range of benefits green tea covers are astonishing to behold. If you don’t drink green tea now, you may just want to start boiling some water.
Storage: There are two ways that you can purchase green tea – loose leaves or tea bags. When testing loose tea, crumble a few leaves in your hand and smell the aroma. The freshest, most flavorful tea will smell sweet and grassy. Tea bags can be tested for freshness by removing all the tea from the bag and placing it in a cup of hot water. After a few minutes, remove the bag and taste it. If it tastes like plain, hot water, the tea is fresh. If it tastes like tea, the tea is old and the paper has thus absorbed the flavor.
To ensure the freshness of tea, purchase it in small quantities. It should then be stored in a tight container that is just large enough to contain the tea. Tea exposed to air in a half-empty, large container will continue to oxidize.
It is best to store tea in a dark, cool, and dry place. Tea stored in the refrigerator is vulnerable to moisture and odors from other foods and if frozen, the tea will be ruined through water condensation when defrosted.
Fun Fact: Green tea is found in a multitude of cosmetics. The antioxidants it contains fight against aging and disease and is therefore mixed with other natural ingredients such as aloe, honey, or gingko in moisturizers, shampoos, body creams, and other beauty products.
Tags: cook, Fruits and Vegetables, Health, Home, Macaroni salad, Meat, Potluck, Salad
It’s Healthy Potluck for this weeks Diabetic Living On Line article of the week. I left the link to read the entire article at the end of the post.
How to Survive (and Thrive) at a Potluck
By Lauren Swann, R.D., LDN; Photos by Kritsada
Potluck buffet spreads can be loaded with temptations, but with the right approach, you can serve up some healthful choices and not feel deprived. Find simple tips and tricks to enjoy your next potluck without blowing your diabetes meal plan.
The Dish You Take
Smart potluck decisions start at home: Figure out a dish you can take that guarantees at least one healthful option. Then plan how other foods can fit on your plate.
Contributing foods that suit your meal plan lets you assume control over your potluck choices. Grilled veggies — served hot or cold — add nutritious variety to the table. Vegetable skewers with zucchini, summer squash, mushrooms, and peppers are easy to pick up — and with cubes of lean meat, they make an entree. Even casseroles can be healthy options if you pick diabetes-friendly recipes.
For a sandwich buffet, think about whole wheat pita pocket halves. You can serve them with stuff-it-yourself fillings such as lean meats, tuna (not tuna salad), reduced-fat cheese, tomato, and spinach…..
*Click the link below to read the entire article*
Tags: Archives of Pediatrics & Adolescent Medicine, Blood sugar, Diabetes mellitus type 2, diet, National Weight Control Registry, Obesity, Weight loss, Weight Watchers
I came across this article this morning and had to pass it along.
By Jan Sheehan
Medically reviewed by Lindsey Marcellin, MD, MPH
Losing weight is at the top of many people’s to-do lists. But for those with type 2 diabetes, weight control is especially important. “Carrying excess weight makes managing blood sugars more difficult, and 80 percent of people with type 2 diabetes are overweight,” says dietitian Sue McLaughlin, RD, CDE, diabetes educator and president of health care and education for the American Diabetic Association. In fact, a study published in the Archives of Pediatrics & Adolescent Medicine found that the longer someone has a high body mass index or BMI (a common measure of being overweight or obese), the greater their risk of developing type 2 diabetes.
It’s no secret that losing weight — and keeping it off — isn’t easy. But it is possible, and the benefits for those with diabetes are great. So how do you get started? Experts say the right way to lose weight is to incorporate a healthful diet into your overall diabetes management plan.
Diabetes Diet Control: Steps to Success
Here’s how to get started on the path to weight-loss success:
Get physical. Exercise keeps off the weight. “Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat that people who only diet,” says McLaughlin. For confirmation, look at the National Weight Control Registry (NWCR), a database of 4,000 men and women who have lost 30 or more pounds and kept it off. Only 9 percent reached and maintained their weight-loss goal without exercise. Most people in the register chose walking as their form of exercise.
Eat breakfast. The most effective diabetes diet includes breakfast. Skipping breakfast can lead to overeating later in the day when you become ravenous. This can sabotage weight-loss plans and cause blood sugar levels to surge. Studies show that eating breakfast, especially if it’s cereal, is associated with better weight loss. A common characteristic among the NWCR participants is that most of them ate breakfast.
Cut calories. The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current weight, activity level, and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400 and 2,000 calories per day for men. Your diabetes educator can help you fine-tune the ideal calorie range to achieve weight loss while managing your blood sugar levels.
Feast on fiber. Does your diabetes diet include lots of fiber? If so, you’re doing your type 2 diabetes a favor. Generous amounts of fiber help lower blood sugar levels and speed weight loss. In one study, adults who consumed the most fiber-rich foods had the least amount of body fat. Aim for three servings per day of fiber-loaded fruits, vegetables, beans, and whole grains. Toss fiber-rich legumes, like chickpeas and black beans, into salads, chili, and soups.
Eat mini-meals. A diabetes diet structured with three or more small meals daily is better than a diet plan that includes only one or two big meals. Large meals can cause blood sugar levels to surge, while eating smaller meals more frequently will keep glucose levels lower after eating. Plus, a diabetes diet consisting of mini-meals spread through the day will help control hunger and calorie intake, leader to faster weight loss.
Set small goals. “Don’t try to transform your body all at once,” advises McLaughlin. “That can be a recipe for failure.” Instead set small, realistic goals, such as walking around the block four times a week and decreasing desserts from daily to only on weekends. After these goals become habits, move on to your next objective. You’ll gain a feeling of accomplishment, while inching towards your ultimate weight loss goal.
Get support. Staying motivated to stick with a weight-loss plan can be difficult when you’re going it alone. Connecting with others can provide the emotional support you need to avoid giving up. Weight-loss programs such as Weight Watchers are founded on the concept that support networks aid motivation. Keep in mind that support comes in many different forms. “For some people, online support groups can be just as effective, as well as more convenient and less costly,” says McLaughlin.
Use tricks to prevent overeating. Sometimes sneaky strategies can help pare pounds and prevent going hog wild on diet-damaging foods. Try the following tricks:
* Fill up on low-calorie foods first. “Start every meal with the foods on your plate that are lowest in calories,” suggests McLaughlin. By the time you get to the other foods, you won’t be so hungry.
* Change your salad dressing system. Instead of sprinkling or pouring dressing over your salad, dip your fork into a side dish of dressing and then your salad before each bite.
* Take up a busy-hands hobby. If you’re idle, you’ll be more prone to eating. Keep busy with knitting, scrapbooking, crossword puzzles, or gardening.
* Carry a toothbrush and toothpaste. Keep them in your purse or briefcase. When cravings hit, brushing your teeth with peppermint-flavored toothpaste will dampen your desire to eat.
* Arrive fashionably late to parties. Without as much time near the buffet table, you’ll eat less.
It’s important to continue healthy eating and regular exercise even after reaching your weight-loss goal. Weight control should last a lifetime.
Tags: Calorie, cook, Diabetes mellitus, Diabetic, Health, Home, Recipe, Special Diets
Some great light and healthy lunch ideas from the Diabetic Living On Line web site. I left the link at the bottom of the post so you can see all the great recipes.
Light and Fresh Lunch Recipes
Don’t let a busy day tempt you into ordering carb-heavy fast food on your lunch break. Our low-calorie lunches (all around 300 calories or less) are tasty and fit well into a diabetic meal plan. Plus, these sandwiches, wraps, and soups are quick and easy to prepare.
We strategically replaced traditional fat-laden ingredients to create a healthier version of this favorite sandwich (with just 320 calories). You still get good-for-you protein and fiber…
* Click the link below to get all the healthy recipes.
Tags: Bay leaf, Bean, Black pepper, cook, David, Home, Quick White Bean Soup, Teaspoon
Thank you David, for passing along a delicious sounding recipe! Low fat and Diabetes Friendly.
Five Bean Soup
5 (16-ounce each) packages dried beans: lima, great northern, kidney, pinto and split peas (enough for four batches of soup)
3 beef bouillon cubes
3 tablespoons dried chives
1 teaspoon dried savory
1 teaspoon sea salt (optional)
1/2 teaspoon ground roasted cumin
1/2 teaspoon freshly ground black pepper
1 bay leaf
2 1/2 quarts water
1 (14 1/2-ounce) can stewed tomatoes
Combine beans; divide into four equal 1 pound batches or about 3 3/4 cups each.
To Make Batch of Soup: Wash one batch of beans. Place in a large kettle; add enough water to cover bean. Bring to a boil; cook for 3 to 4 minutes. Remove from heat; cover and let stand 1 hour.
Tie spices in a cheesecloth bag.
Drain and rinse beans. Return to kettle; add spices and 2 1/2 quarts water. Bring to boil, reduce heat; cover and simmer for 1 1/2 hours or until beans are tender, stirring occasionally.
Add tomatoes and heat through. Remove spices and serve.
One batch makes 14 servings (3 1/2 quarts).
Nutrition Information Per Serving (1 cup): 191 calories, 293 mg sodium, 0 mg cholesterol, 35 gm carbohydrate, 13 gm protein, 1 gm fat.
Tags: Blood sugar, Diabetes mellitus, Health, Home, Nutrition, Snack, Snack food, Sugar
Choose This, Not That Diabetic Snacks
By Marsha McCulloch, M.S., RD, LD, 2013
When sugary, fatty, or salty treats seem to be calling your name, it can be tough to resist them. With a little creativity, you can satisfy your cravings with healthy snacks for diabetes. Here we show you how to bypass some of the most tempting snacks while still treating your taste buds.
Smart Ways to Satisfy Snack Cravings
Managing weight and blood sugar would be easier if we craved cauliflower, chicken breasts, and kale instead of cake, chips, and cheesy crackers. Although you probably won’t bypass every tempting food that comes your way, the more often you make a smart swap, the better off your health will be. Here we tackle some of the biggest snack temptations shared by Diabetic Living readers.
Note: The following nutrition information was tallied based on online nutrient databases, food labels, recipe calculations, and restaurant nutrition information….
*Read the complete article by clicking the link below*
Tags: Carbohydrate, Cayenne pepper, cook, Fruit and Vegetable, Olive oil, Potato, Sea salt, Sweet potato
A Diabetic Friendly Comfort Food, Sweet Potato Bisque! Thank you Angie for passing this along.
Sweet Potato Bisque
1 tablespoon extra virgin olive oil
3 slices turkey bacon, diced
1/2 cup diced onion
1/2 cup diced carrots
1/2 cup diced celery
4 cloves garlic, peeled and minced
1/2 cup fresh orange juice
2 medium sweet potatoes, peeled and diced
4 new potatoes, peeled and diced
6 cups flavorful chicken or vegetable stock, low sodium
1 tablespoon Splenda Sugar Blend
1/2 teaspoon cayenne pepper
1 pinch sea salt and freshly ground black pepper
Heat the olive oil in a large pan over medium-high heat; add bacon.
Cook for about 2 minutes to render the fat.
Add onion, carrot, celery, and garlic, and saute for 5 to 7 minutes, stirring frequently. Then add the orange juice and reduce to thick syrup.
Add the potatoes and stock and bring to a boil.
Reduce heat and simmer for about 30 minutes, or until the potatoes are tender.
Add Splenda Sugar Blend for Baking and cayenne.
Ladle mixture into a blender and pure thoroughly in batches; strain and season with salt and pepper. If the soup is too thick, thin with a little chicken or vegetable stock.
Makes 8 servings.
Nutrition Info Per Serving (1/8 of recipe): Calories 180 | Calories from Fat 45 | Fat 5.0g (sat 1.0g) | Cholesterol 0mg | Sodium 860mg | Carbohydrates 29g | Fiber 3g | Sugars 8g | Protein 5g