Kitchen Hint of the Day!

January 22, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Diabetes management hint………

Fats can have an effect on blood sugar. Go with low-fat dairy products and lean cuts of meat. Butter and olive oil are the fats of choice. Opt for baked or grilled preparations over fried.

Top 25 Power Foods for Diabetes

November 15, 2013 at 9:06 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Another good one from the Diabetic Living On Line web site. It’s all about the Power Foods for Diabetes.

 

Diabetic living logo

Top 25 Power Foods for Diabetes
Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

 
Are These Power Foods in Your Diet?
If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You’re on your way to a long, healthy life and are taking a major step in controlling your weight and blood sugar levels. Plus, you’re probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they’re also familiar and easy to find. That means you don’t have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

 

 
Apples
An apple a day keeps the doctor away — specifically the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.

This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How ’bout them apples?

Do remember, however, that one small apple has about 15 grams of carb. Some of the large apples in the grocery store are equivalent to two servings of fruit…..

 

 

 
Asparagus
Based on taste alone, asparagus is a favorite food for many. But you’ll really love that it’s a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

One example is the preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus can help keep blood sugar levels in check and increase insulin production.

Another plus for asparagus is its folate content — a 1/2-cup serving, or about six 1/2-inch spears, provides 33 percent of the 400 micrograms of folate recommended daily. The American Heart Association advises eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease……

 

 
* Click the link below to get all the Top 25 Power Foods for Diabetes 8

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes?sssdmh=dm17.701069&esrc=nwdlo110513

5 reasons to start drinking green tea today..

November 6, 2013 at 2:36 PM | Posted in green tea | Leave a comment
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Excellent article on my favorite health drink, Green Tea. I left the link to the article at the bottom of the page. Check the site out while there, seems to have a lot of good info!

 
5 reasons to start drinking green tea today

 

Kriti Saraswat November 6,

 
Fit celebrities and nutritionists alike will tell you that green tea is a vital part of a healthy diet. Ever wondered what makes this beverage such a big hit? For starters, a cup of green tea contains as little as 2 calories which makes it ideal for weight-watchers. Here are other reasons to start with your green cuppa today.

Fights cancer:
Green tea is full of antioxidants which help in preventing various kinds of cancers. Antioxidants avert the damage caused by free radicals (molecules produced when the body breaks down food or due to smoking, drinking, etc) by attacking them before they can damage healthy cells. This in turn protects the body from various ailments. (Read: Drink green tea for weight loss and to keep heart disease at bay!)

Keeps heart healthy:
Drinking green tea regularly can help you keep heart ailments like stroke at bay. This is because it lowers the bad cholesterol in your body and prevents blockage around the arteries.

Aids in weight loss:
It is a low-calorie drink no doubt. But it is also good for your metabolism as it increases it which means you burn more calories faster. It also stimulates the nervous system which enhances the fat-burning process. Team it with 30 minutes of daily exercise and right diet and you are sure to get a toned body.

Slows skin ageing:
Since green tea has antioxidants, it slows down the ageing process and makes your skin look youthful. The skin shows signs of ageing like fine lines, wrinkles, etc when it is not well-hydrated and as one nears menopause. In order to combat this, drink green tea daily which will reduce the appearance of lines by boosting collagen production. (Read: 3 secret anti-ageing potions revealed)

Regulates blood sugar levels:
Diabetics often have to worry about the spike in their blood sugar levels after a meal. Drinking green tea will regulate as it has polyphenols and polysaccharides which are effective in lowering these levels. According to researchers, a polyphenol called epigallocatechin gallete (EGCG) inhibits the production of glucose in the liver in turn lowering the blood sugar levels.

How to make green tea

Switch to green tea for your health’s sake. A cup in the morning or before bed is ideally recommended but you can have it any time according to your preference. Here’s how you can make a perfect cup of green tea:

Boil water in a vessel. Now add one teaspoon of green tea leaves in it. (If you are making more than one cup, add one tsp for every cup). Let the leaves boil for 2-3 minutes at least and then turn off the gas.

Place a sieve over the cup and strain the water in it. Now add a spoon of honey in it. You can also add a dash of lemon for that extra zing. Mix well and enjoy.

These days, there are green teabags available in the market in various flavours including mint, lemon, etc. You can use these too. Just place the teabag in the cup and add hot water. Let it settle for 2-3 minutes and then add honey and enjoy your tea.

 

 

http://health.india.com/fitness/5-reasons-to-start-drinking-green-tea-today/

Choose This, Not That Diabetic Snacks

October 25, 2013 at 10:08 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Some smart and healthy tips on fighting those snack attacks, from Diabetic Living On Line.

Diabetic living logo
Choose This, Not That Diabetic Snacks
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 and boosting your daily nutrition.

 

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….

 

Choose Frozen Low-Fat Greek Yogurt Over Gourmet Ice Cream
Choose This: Strawberry frozen low-fat Greek yogurt (1/2 cup = 130 cal., 19 g carb., 2.5 g fat, 7 g pro.)

Not That: Strawberry gourmet ice cream (1/2 cup = 240 cal., 22 g carb., 15 g fat, 4 g pro.)

When you want a smooth and creamy frozen dessert, pass up high-fat gourmet ice cream for frozen Greek yogurt. This low-fat swap cuts the calories in half. Plus, frozen Greek yogurt is higher in hunger-satisfying protein and has gut-loving probiotics not found in ice cream….

 
* Click the link below to get all the tips!

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/low-carb-snacks-for-diabetes/?sssdmh=dm17.697433&esrc=nwdlo101513

Eating with Diabetes: Counting ”Net” Carbs

July 23, 2013 at 9:07 AM | Posted in diabetes | 3 Comments
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I count carbs and recently a friend told me to start counting “net carbs”. So I did a little research on Carbs vs Net Carbs and there seems to be some controversy. Here’s what I found from a couple of sites.

 

 
Eating with Diabetes: Counting ”Net” Carbs
What Are Net Carbs? How Do They Affect Blood Sugar?
— By Amy Poetker, Registered Dietitian and Certified Diabetes Educator

 

Since low carbohydrate diets became popular, the phrase “net carbs” has become a fairly regular fixture on the labels of food products. But, if you are not familiar with the term you may be wondering what in the world it means!

There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts Label of a food product.

The concept of net carbs is based on the fact that, although it is considered a carbohydrate, dietary fiber is not digested the same way the other two types of carbohydrates (starches and sugars) are. While starches and sugars are broken down into glucose (blood sugar), fiber isn’t treated the same way. The fiber you eat passes through the body undigested and helps add bulk to your stool (among other benefits). The indigestibility of fiber is where the idea of “net carbs” comes in. In fact, sometimes, net carbs are sometimes referred to as “digestible carbs.”

In recent years, food manufacturers have started including net carbs in addition to total carbs when labeling products. Many foods proudly display net carbs on their labels to entice both low-carb diet fans and people with diabetes.

While the concept of net carbs can be utilized in diabetes meal planning, read labels with a discerning eye. At present there are no mandated rules for calculating or labeling net carbs on food packages. The FDA does not regulate or oversee the use of these terms, and exactly what is listed as “net carbs” can vary dramatically from product to product. Some products calculate net carbs as total carbohydrates minus dietary fiber, other labels reflect net carbs as total carbohydrates minus dietary fiber minus sugar alcohols, and still others calculate net carbs as total carbohydrates, minus dietary fiber minus sugar alcohols minus grams of protein.

Many packaged foods that are marketed as high in fiber low in carbs actually add extra fiber, such as inulin, polydextrose and maltodextrin, to food products to lower the net carb serving. Most nutrition experts agree that these “stealth fibers ” do not have the same health benefits and may not have the same benign affect on blood sugar levels as foods that contain naturally occurring fiber. As you can see, the whole issue of “net carbs” can get tricky very fast. And for people with diabetes, for whom carbohydrate counting and blood glucose control is a serious issue, referring to net carbs on a food label can have serious consequences.

However, counting net carbs can work for people with diabetes who use a meal-planning technique known as carbohydrate counting to help balance their blood sugar levels—when done correctly.

Here’s how a person with diabetes can count net carbs safely and effectively:
The food in question must contain at least 5 grams of dietary fiber in the serving size you are planning to eat.
Read the Nutrition Facts label or look up the nutrition facts of the food to find both the total carbohydrates and total fiber for the serving size you plan to eat.
Subtract HALF the total grams of fiber from the total grams of carbohydrates to calculate the net carbs in your food serving.
Always perform this calculation yourself and do not rely on “net carb” totals listed on any food label.

The whole point of counting net carbs versus total carbs is to allow someone to eat more of a carbohydrate-containing food without adversely affecting their blood sugar levels. If you find the issue of net carbs confusing, don’t worry about it. There is no reason to use this technique if counting total carbohydrates works well for you. Both options can work as long as you are doing them correctly and reading “net carb” labels with a discerning eye.

For more specific information or help, talk to your health care provider. The American Diabetes Association‘s National Call Center also offers live advice from 8:30 a.m. to 8 p.m. EST, Monday through Friday at 1-800-DIABETES or 1-800-342-2383.

 

 

http://www.sparkpeople.com/resource/health_articles.asp?id=1652

 

 

 

 

In an effort to cash in on the low-carb craze, food manufacturers have invented a new category of carbohydrates known as “net carbs,” which promises to let dieters eat the sweet and creamy foods they crave without suffering the carb consequences.

 

But the problem is that there is no legal definition of the “net,” “active,” or “impact” carbs popping up on food labels and advertisements. The only carbohydrate information regulated by the FDA is provided in the Nutrition Facts label, which lists total carbohydrates and breaks them down into dietary fiber and sugars.

 

Any information or claims about carbohydrate content that appear outside that box have not been evaluated by the FDA.

 
http://women.webmd.com/features/net-carb-debate

The 30 Healthiest Foods

July 21, 2013 at 11:38 AM | Posted in fruits, vegetables | Leave a comment
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From the Delish web site some great tips and recipes about “The 30 Healthiest Foods”. I’ve left the link to the web site at the end of the post.

 

 

The 30 Healthiest FoodsDelish
There are so many delicious and nutritious foods out there, and with fresh news constantly surfacing about the latest and greatest superfoods, it can be hard to know what to pick up when you head to the supermarket. But with this list of the healthiest foods out there, you’ll now know exactly where to go in those massive market aisles to grab the foods with the biggest nutritional payoff.

Mushrooms

Mushrooms are full of nutritional benefits, and can make a great stand-in for meat in vegetarian dishes because of their complex, savory flavor and firm texture. Additionally, mushrooms are the only plant source of vitamin D, a nutrient many of us are deficient in, and are also one of the only types of widely available produce that contain significant amounts of selenium, which, according to WebMD, helps prevent cell damage. Many varieties are also thought to have immune-boosting and anti-cancer properties.

 

Barley

Barley is a grain full of fiber. It’s delicious in soups, as a hot breakfast cereal, as a part of a salad studded with vegetables, or even as a stand-in for rice in your favorite risotto recipe. And because it is fiber-rich and more slowly digested by the body than more refined grains, it’s thought to help lower blood pressure and keep blood sugar levels stable. If you’re looking to get the most nutritional bang for your buck, choose hulled barley — it takes longer to cook, but its extra layer of bran means it has even more fiber than other varieties…..

 

Get these and more healthy tips and recipes by clicking the link below.

 

http://www.delish.com/recipes/cooking-recipes/30-healthiest-foods?src=nl&mag=del&list=nl_dhe_fot_non_070913_healthiest-foods#slide-1

Type 2 Diabetes: 8 Steps to Weight-Loss Success

May 7, 2013 at 8:16 AM | Posted in diabetes, diabetes friendly | Leave a comment
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I came across this article this morning and had to pass it along.

 
Type 2 Diabetes: 8 Steps to Weight-Loss Success
Losing weight has many benefits for people with type 2 diabetes, including better control over blood sugar levels.

 
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.

 

http://www.everydayhealth.com/diabetes/type2/managing/secrets-of-weight-control.aspx?xid=aol_eh-newscs_8_20130506_&aolcat=HLT&ncid=webmail4

Choose This, Not That Diabetic Snacks

April 27, 2013 at 7:59 AM | Posted in diabetes, diabetes friendly | Leave a comment
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This weeks Diabetic Living on Line is all about those snack cravings! http://www.diabeticlivingonline.com/

 

 
Choose This, Not That Diabetic SnacksDiabetic living logo
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*
http://www.diabeticlivingonline.com/food-to-eat/nutrition/low-carb-snacks-for-diabetes/?sssdmh=dm17.663773&esrc=nwdlo042313

10 Power Foods You Should Eat This Winter

February 7, 2013 at 11:05 AM | Posted in diabetes, diabetes friendly, Food, fruits, vegetables | Leave a comment
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Another fine article from the Diabetic Living On Line web site. This one’s about the 10 power foods to help keep us healthy! I left the Diabetic living logoweb link at the bottom of the post. Enjoy!

 
10 Power Foods You Should Eat This Winter
Compiled by Janice Baker, RD, CDE, CNSC, BC-ADM and Caitlyn Dimig, 2013
Include these wintertime power foods for diabetes in your meal plan to keep your health on top. Try them in our delicious diabetic recipes!

 
New Year, New You
Boost your health this season with the freshest winter ingredients. Learn which foods are at their peak during these chilly months, as well as how to pick them, how to cook them, and why they’re healthy. These foods are easy to incorporate into a diabetes meal plan and will tantalize your taste buds all winter long…..

 

*Read the entire article by clicking the link below.
http://www.diabeticlivingonline.com/food-to-eat/nutrition/healthy-winter-diabetic-recipes/?sssdmh=dm17.650056&esrc=nwdlo020513

Easy Swaps to Cut Carbs

December 16, 2012 at 1:52 PM | Posted in cooking, diabetes friendly | Leave a comment
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Just in time to help with those extra Holiday carbs, some great ideas from Diabetic Living On Line. You can read the entire article by clicking the link at the bottom of the post. Enjoy everyone!

 
Easy Swaps to Cut Carbs
People with diabetes can still eat desserts, bagels, and pizza. But it helps to know a few simple swaps that can save you up to 50 grams Diabetic living logoof carb!

 

Carb-Saving Tips
Making smart swaps can cut carbs without sacrificing foods you love to eat. You don’t have to give up pizza if you have diabetes, but choosing a thin crust, for example, can make a big difference in carb amounts. Find out more easy ways to cut carbs.

Apple Slices vs. Apple Juice
Choosing apple slices will not only save you carbs, but you’ll also get the benefit of fiber and nutrients found in the skin and pulp from the apple that juice does not provide after it’s processed……

 

To read the entire article click the link below:

 

 

http://www.diabeticlivingonline.com/food-to-eat/count-carbs/ways-to-cut-carbs/?page=1

 

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