FW: The Diabetic Newsletter - March 31, 2003 - DiabeticGourmet.com

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The Diabetic Newsletter - March 31, 2003 - DiabeticGourmet.com

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

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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

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IN THE NEWS

=========================

Heart Disease s

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 i

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 i, author of

" The Best of Clay Pot Cooking " and " The Joy of Soy. " You can learn more

about Dana i, and read more of her articles, by visiting the

following url: http://diabeticgourmet.com/Guest_Columnists/Dana_i/

=========================

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:

Efoodpantry offers a HUGE selection of delicious, brand-name sugar-free

and no-sugar-added foods to fit your lifestyle. Orders can be placed

securely online, via phone, mail and fax and are shipped directly to

your door! Browse their store at http://www.efoodpantry.com or call

1-866-372-6879 NOW to request a FREE CATALOG.

-----------------------------------------------------

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