Sunday, January 31, 2016

Green Smoothie, Oats and Egg Whites for diabetic breakfast




This recipe makes a vivid green, fragrant beverage. By whirling the whole vegetables and fruits into a smoothie rather than juice, you’re still getting the full nutritional benefit of each, including all of the fiber. Prep Time: 10 minutes Cook Time: 5 minutes (for brewing tea)



Nutrition Facts

Serving Size: 1 1/4 cups



Calories :            80
Carbohydrate:   19 g
Protein                2 g
Fat                      0.5 g
Saturated Fat      0 g
Sugars              15 g
Dietary Fiber     2 g
Cholesterol        0 mg
Sodium            15 mg
Potassium     370 mg





Ingredients

1 1/4 cups frozen mango cubes
1 cup chopped unpeeled English cucumber
1 cup packed fresh baby spinach or chopped chard
3/4 cup unsweetened jasmine green tea (made with 1 tea bag) or filtered water, chilled
2 Tbsp packed fresh mint leaves
Juice of 1/2 small lemon (1 Tbsp)
2 tsp fresh lime juice
1 tsp grated fresh gingerroot 

Instructions

Purée all ingredients in a blender until smooth. 
Pour into 2 large beverage glasses and enjoy.
Choices: 1 Fruit, 1 Nonstarchy Vegetable 
source:http://www.diabetes.org



1600 Calorie Diabetic Diet Plan- Monday




1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.

Breakfast
 1 Cup Skim Milk
 1 Orange, medium
 1 1/4 Cups Cheerios Cereal
 1 Hard Boiled Egg
Morning Snack
 1 1/2 Cups Cantaloupe Melon
 1/2 Cup Low Fat, Low Sodium Cottage Cheese























Lunch


 Lemony Lentil Salad with Salmon
 1 Whole-Wheat Pita Bread, small
 1 Fudgsicle, no sugar added
Afternoon Snack
 2 Tablespoons Prepared Hummus
 4 Ounces Carrot Sticks

Dinner

 3/4 Cup Cooked Brown Rice
 1 Cup Steamed Spinach
 Chili-Rubbed Steaks & Pan Salsa
 Basil-Cinnamon Peaches
*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

Saturday, January 30, 2016

Bean and Cheese Breakfast Burrito




This A+ breakfast is packed with both protein and fiber, a winning combo that’s sure to give you a burst of energy in the morning. Add a dollop of spicy salsa to give your burrito a kick!

PREP TIME:10 mins

TOTAL TIME:21 mins

This recipe makes 1 Serving



























INGREDIENTS:



1/2 cup diced green bell pepper
1 teaspoon minced jalapeño
3 egg whites
2 tablespoons shredded reduced-fat cheddar cheese
1/4 cup cooked black beans (if using canned, rinse and drain well)
1 whole-grain high-fiber tortilla (100 calories or less)

PREPARATION:

Liberally coat a small skillet with oil spray and preheat the pan over medium heat. Sauté the bell pepper and jalapeno until tender, about 5 minutes.
In a small bowl whip together the egg whites. Add the egg whites to the skillet and scramble until cooked through. Remove the cooked egg mixture from the heat and stir in the cheese and beans.
Add the mixture to the center of the tortilla. Top with salsa or hot sauce if desired. To make a burrito, fold up the bottom of the tortilla (to prevent the filling from spilling out), and then fold over both of the sides.
source:http://www.joybauer.com/

Baked Tilapia with Spicy Tomato-Pineapple Relish




You can make this recipe with tilapia or any other mild white, flaky fish like cod or haddock. I top the fillets with a super-simple pineapple relish that has just three ingredients—and the entire dish is ready to serve in about 20 minutes.

PREP TIME:5 mins

TOTAL TIME:20 mins

This recipe makes 4 Servings




















INGREDIENTS:



4 six-ounce tilapia fillets
1/4 teaspoon Kosher salt
1/2 cup crushed pineapple canned in 100% juice, well-drained
1 plum tomato, diced
1 teaspoon chili paste, such as sriracha (or more to taste)

PREPARATION:

Preheat the oven to 375°F. Line a baking sheet with aluminum foil, and coat the foil with oil spray.
Place the tilapia fillets on the prepared baking sheet and season them with the salt.
In a small bowl, combine the pineapple, tomato, and chili paste. Divide the topping evenly among the tilapia fillets.
Bake for 12 to 15 minutes, or until the tilapia flakes easily with a fork.
source:http://www.joybauer.com/

spinach and shrimp casserole ww+1.6



















Friday, January 29, 2016

Tarragon Chicken with Baby Spinach




Tahini, a paste made from sesame seeds, is a favourite ingredient in Middle Eastern cooking. Available at most large grocery stores, it adds a nutty taste and thick creaminess to the dressing for


this nutritious tarragon chicken and baby spinach salad.



















Ingredients

500 g boneless, skinless chicken breasts
1 1/2 cups reduced-sodium chicken or vegetable broth
1 small bunch fresh tarragon
1 small lemon
3 black peppercorns
2 tablespoons sesame tahini
1 head chicory or other head lettuce
2 cups baby spinach leaves
2 oranges
1⁄4 cup toasted sliced almonds

Pepper

Materials
• Tahini contains 16 grams of fat per 2 tbsp (25 mL). Only a little of the potent ingredient is needed along with the broth to make a very flavourful and unique dressing for this salad.
• Chicory was used by the ancient Egyptians, Greeks and Romans, both for its medicinal properties and for cooking. It was believed to stimulate the digestive juices and strengthen the liver.

Directions

Place the chicken in a shallow pan and pour over the broth. Remove the tarragon leaves from the stalks and set them aside. Lightly crush the stalks with a rolling pin to release their oils, then add to the pan. Remove a small strip of rind from the lemon and add this to the pan with the peppercorns.
Set the pan over medium heat and bring the broth to a boil. Turn down the heat, cover and simmer gently. Cook for 15 minutes or until the chicken is white all the way through.

Remove the chicken breasts using a slotted spoon and leave to cool on a plate. Strain the stock into a cup and discard the tarragon stalks, lemon rind and peppercorns. Set the broth aside. When the chicken has cooled, cut it into thick strips.
Place the tahini in a bowl and whisk in 4 tablespoons of the reserved broth to make a smooth, creamy dressing. If the dressing is a bit thick, add an extra tablespoon of broth. Squeeze the juice from the lemon and stir it into the dressing. Chop enough of the tarragon leaves to make 1 tablespoon, and add to the dressing with pepper to taste.

Cut the chicory or other head lettuce across on the diagonal into slices about 2.5 cm wide. Arrange the chicory and baby spinach in a large salad bowl.
Peel the oranges, then cut between the membrane into segments. Scatter the segments over the salad, followed by the toasted almonds. Place the tarragon chicken strips on top, and spoon over the tahini tarragon dressing. Serve immediately.
preparation time 25 mins
cooking time 15 mins
serves 4
Nutritional information
Each serving provides calories 273, calories from fat 99, fat 11 g, saturated fat 1 g, cholesterol 67 mg,
carbohydrate 14 g, fibre 5 g, sugars 8 g, protein 30 g.
Choices per seving: Carbohydrate 1/2, Meat & Alternatives 4
source:http://www.besthealthmag.ca/

1200 Calorie Diabetic Diet Plan – Wednesday




Here is what you will eat on Diabetic Diet Wednesdays.



Breakfast

    1 Whole-Wheat English Muffin
    1 Cup Skim Milk
    1/2 Cup Blueberries
    1 Teaspoon Fat Free Cream Cheese
Morning Snack
    1 Apple, small
1200 Calorie Diabetic Diet Plan - Wednesday





















Lunch

    1 Cup Tossed Salad Mix
    1 Tablespoon Fat Free Blue Cheese Salad Dressing
    Hungarian Beef or chicken Goulash
    1/2 Cup Fresh Pineapple
    1 Slice Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
  6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

    Stir-Fry Green Bean
    1 Cup Skim Milk
    Five-Spice Tilapia
    1/2 Cup Cooked Quinoa
    1 Nectarine, medium
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

1200 Calorie Diabetic Diet Plan – Sunday




Here is what you will eat on Diabetic Diet Sundays.



Breakfast
    1 Cup Skim Milk
    1 Plum
    Quick Breakfast Taco
Morning Snack




















Lunch
    1 Veggie Burger
    1 Whole-Wheat Roll
    Bok Choy-Apple Slaw
    1 Apricot
Afternoon Snack
    3 Ounces Carrot Sticks
    1/4 Cup Salsa

Dinner

    1 Cup Skim Milk
    1 Cup Tossed Salad Mix
    1 Tablespoon Low Calorie Caesar Salad Dressing
    Turkish Chicken Thighs
    1/2 Cup Cooked Brown Rice
    1 Peach, medium
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

Wednesday, January 27, 2016

Chicken Skewers with Peach Salsa




Fresh salsa paired with right-off-the-grill chicken skewers makes a perfect low-carb combo with only 1 gram of fat.

Makes: 2 servings
Serving Size: 1 skewer with 1/2 cup salsa
Carb Grams Per Serving: 9


























Ingredients



 3 tablespoons rice vinegar
 1 tablespoon reduced-sodium soy sauce
 1 teaspoon packed brown sugar or brown sugar substitute* equivalent to 1 teaspoon brown sugar
 1 teaspoon grated fresh ginger
 8 ounces skinless, boneless chicken breast halves, cut lengthwise into 1-inch strips
 1/2 of a medium peach, pitted and chopped
 2 tablespoons chopped red sweet pepper
 2 teaspoons finely chopped red onion
 2 teaspoons snipped fresh cilantro
 1/2 teaspoon lime juice
 1/4 teaspoon finely chopped, seeded fresh jalapeno chile pepper**

Directions

 In a large resealable plastic bag set in a deep bowl, combine rice vinegar, soy sauce, brown sugar, and ginger. Add chicken strips. Seal bag and turn to coat chicken. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.
 Drain chicken, discarding marinade. Thread chicken onto two 10- to 12-inch-long skewers. For a charcoal grill, grill skewers on the rack of an uncovered grill directly over medium coals for 5 to 7 minutes or until chicken is no longer pink, turning occasionally to brown evenly. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken skewers on grill rack over heat. Cover and grill as above.)
 Meanwhile, for peach salsa: In a small bowl, combine peach, sweet pepper, onion, cilantro, lime juice, and jalapeno pepper. Serve chicken skewers with peach salsa.
 *Sugar Substitutes: Choose from Sweet 'N Low® Brown or Sugar Twin® Granulated Brown. Follow package directions to use product amount equivalent to 1 teaspoon brown sugar.
 *Sugar Substitutes: PER SERVING WITH SUBSTITUTE: same as above, except 162 cal., 325 g sod., 7 g carb.
Tip

** Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 171 cal., 1 g total fat 66 mg chol., 326 mg sodium, 9 g carb. (1 g fiber, 8 g sugars), 27 g pro.
Diabetic Exchanges

Fruit (d.e): 0.5; Lean Meat (d.e): 4
source:http://www.diabeticlivingonline


Makes: 2 servingsMakes: 2 servings
Serving Size: 1 skewer with 1/2 cup salsa
Carb Grams Per Serving: 9
Serving Size: 1 skewer with 1/2 cup salsaMakes: 2 servings
Serving Size: 1 skewer with 1/2 cup salsa
Carb Grams Per Serving: 9
Carb Grams Per Serving: 9

1200 Calorie Diabetic Diet Plan – Saturday




 Here is what you will eat on Diabetic Diet Saturdays.

Breakfast
    1 Cup Skim Milk
    1 Whole-Wheat English Muffin
    1 Teaspoon Creamy Peanut Butter
    1 Tablespoon Sugar-Free Jam
Morning Snack
    1 Orange, medium
1200 Calorie Diabetic Diet Plan - Saturday





















Lunch



    Chicken Mulligatawny
    1 Cup Skim Milk
    1 Whole-Wheat Pita Bread, small
    1 Cup Watermelon
Afternoon Snack
    6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
    Singapore Chilli Crab with Spinach
    1/2 Cup Cooked Brown Rice
    Rainbow Pepper Saute
    1 Cup Cantaloupe Melon
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

1200 Calorie Diabetic Diet Plan – Friday




Here is what you will eat on Diabetic Diet Fridays.

Breakfast
    1 Scrambled Egg
    2 Slices Reduced-Calorie Oatmeal Bran Bread
    1/2 Cup Grapefruit
    1 Cup Skim Milk
Morning Snack
    6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener.






















Lunch
    1 Cup Tossed Salad Mix
    1 Tablespoon Fat Free French Salad Dressing
    Cheese-&-Spinach-Stuffed Portobellos
    1/2 Cup Unsweetened Applesauce
Afternoon Snack


    1/2 Plain Bagel
    2 Tablespoons Prepared Hummus
Dinner
    1/2 Cup Cooked Quinoa
    Roasted Baby Bok Choy
    1 Cup Strawberries
    Maple-Chili Glazed Chicken/Beef
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*



1200 Calorie Diabetic Diet Plan – Thursday




Here is what you will eat on Diabetic Diet Thursdays.

Breakfast
    1 Cup Skim Milk
    1/2 Cup Hot Oatmeal
    1 Ounce Dried Fruit
    1 Tablespoon Walnuts
Morning Snack
    1 Kiwi
1200 Calorie Diabetic Diet Plan – Thursday





















Lunch


    1 Cup Tossed Salad Mix
    Manhattan Crab Chowder
    1 Tablespoon Low Calorie Caesar Salad Dressing
    1 Slice Reduced-Calorie Oatmeal Bran Bread
    1 Cup Honeydew Melon
Afternoon Snack
    1 Cup Blackberries
    1 Cup Skim Milk
Dinner
    1/2 Cup Cooked Brown Rice
    Maple-Glazed Chicken Breasts
    1/2 Cup Steamed Summer Squash
    1/2 Cup Mango
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

Tuesday, January 26, 2016

Flourless Brownies




These delightful flourless brownies can satisfy your chocolate craving with only 3 grams of carbs per serving.
Ingredients
2 oz unsweetened chocolate squares

1 cup unsalted butter

1 1/2 cups Splenda

4 lg eggs

4 lg egg yolks

1 tbsp vanilla

6 tbsp cocoa powder

Directions
Preheat oven to 350°F

Melt chocolate and butter over VERY low heat.

Let cool for 10 minutes.

Beat eggs until light.

Gradually beat in Splenda until fluffy.

SLOWLY drizzle chocolate mixture into egg mixture, beating constantly.

(Mixture will get VERY thick) Beat in sifted Cocoa until smooth.

Spread batter into a GREASED 12x16 jelly roll pan.



Bake for 50 minutes, or until top is puffed and cracked and tester comes Out with MOIST crumbs attached.

Cool for 1 hour.

Cut into 2 inch squares.

Nutritional Facts




Servings
1

  
*******************************************************************************



Servings 48





Calories
84
Fat
9g
Protein
2g





Carbohydrate
3g
Dietary Fiber
1g
Cholesterol
44mg




Sodium
7mg
0 Lean Meat


1 1/2 Fat.
source:http://www.diabeticconnect.com/






Monday, January 25, 2016

1200 Calorie Diabetic Diet Plan – Tuesday




Here is what you will eat on Diabetic Diet Tuesdays.

Breakfast

    1 Cup Skim Milk
    1/2 Banana, small
    1 Cup Bran Flakes Cereal
Morning Snack
    1 Fruit & Nut Granola Bar





















Lunch

    Chopped Greek Salad with Chicken
    1 Whole-Wheat Bread
    Vanilla-Orange Freezer Pops
Afternoon Snack
    6 Ounces Nonfat Vanilla or Lemon Yogurt (sweetened with Splenda or other artificial sweetener)



Dinner

    1 Cup Steamed Brussels Sprouts
    Grilled Shrimps
    1/2 Cup Cooked Couscous
    1 Peach, medium
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

Cheesy Tilapia Panini




Ingredients

 1 6.3 - ounce package (2 fillets) grilled tilapia fillets with roasted garlic and butter, such as Gorton's® brand
 4 slices very thin 100 percent whole wheat bread, such as Pepperidge Farm® brand
 1/2 cup baby spinach leaves
 2 slices tomato
 2 3/4 - ounce slice reduced-fat Monterey Jack or part-skim mozzarella cheese
 1 recipe Apple-Carrot Salad


























Directions

 Cook tilapia according to microwave package directions. Break cooked fish into pieces. Lightly coat a panini sandwich maker or a griddle with nonstick cooking spray. Preheat panini sandwich maker or a griddle over medium heat.


 On two slices of the bread, layer spinach, tomato, fish, and cheese. Top with the remaining two bread slices.
 Cook sandwiches about 3 minutes in the panini sandwich maker or about 5 minutes on the griddle or until browned on both sides. If using a griddle, weight sandwich down with a skillet and turn once halfway through cooking time. Serve with Apple-Carrot Salad.
Apple-Carrot Slaw

Ingredients

1 small apple, cored and coarsely shredded
1 carrot, coarsely shredded
1/4 cup honey-flavor fat-free Greek Yogurt
1/4 teaspoon poppy seeds
Directions

 In a small bowl stir together apple, carrot, Greek yogurt, and poppy seeds.
Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 288 cal., 9 g total fat (4 g sat. fat), 67 mg chol., 533 mg sodium, 30 g carb. (5 g fiber, 13 g sugars), 25 g pro.
Diabetic Exchanges

Fat (d.e): 1; Vegetables (d.e): 0.5; Lean Meat (d.e): 2.5; Starch (d.e): 1.5; Fruit (d.e): 0.5;
source:http://www.diabeticlivingonline.com/

Sunday, January 24, 2016

1600 Calorie Diabetic Diet Plan- Monday




1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.



Breakfast
 1 Cup Skim Milk
 1 Orange, medium
 1 1/4 Cups Cheerios Cereal
 1 Hard Boiled Egg





















Morning Snack
 1 1/2 Cups Cantaloupe Melon
 1/2 Cup Low Fat, Low Sodium Cottage Cheese
1600 Calorie Diabetic Diet Plan- Monday

Lunch
 Lemony Lentil Salad with Salmon
 1 Whole-Wheat Pita Bread, small
 1 Fudgsicle, no sugar added
Afternoon Snack
 2 Tablespoons Prepared Hummus
 4 Ounces Carrot Sticks
Dinner
 3/4 Cup Cooked Brown Rice
 1 Cup Steamed Spinach
 Chili-Rubbed Steaks & Pan Salsa
 Basil-Cinnamon Peaches
*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

1600 Calorie Diabetic Diet Plan – Sunday




1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.


Breakfast
• 1 Cup Skim Milk
• 1 Plum
• Quick Breakfast Taco

Morning Snack
• 2 Whole-Grain Rice Cake
• 1 Hard Boiled Egg

1600 Calorie Diabetic Diet Plan - Sunday

























Lunch
• 1 Veggie Burger
• 1 Whole-Wheat Roll
• 1 Cup Prepared Coleslaw
• 1 Apricot

Afternoon Snack
• 6 Ounces Carrot Sticks
• French Onion Dip

Dinner
• 1 Cup Skim Milk
• 1 Peach, medium
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Vinegar & Oil Salad Dressing
• Roasted Halibut with Banana-Orange Relish
• 2/3 Cup Cooked Brown Rice

*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

Saturday, January 23, 2016

1000 Calorie Diabetic Diet - Sample Menu and Guidelines




A 1000 calorie diabetic diet may not be for everyone, so it is important to consult with your doctor if you would like to make these or any changes to your diet.

Even after consulting with your doctor and getting the okay to begin following this 1000 calorie diabetic diet, you will want to keep constant track of your blood sugar level.



"Checking your blood sugar will help you learn how food, activity levels, stress, medicine and insulin affect your blood sugar level. This information will help you stay healthy and prevent or delay diabetic complications such as blindness and kidney failure."(1)

GUIDELINES FOR FOLLOWING A 1000 CALORIE DIABETIC DIET
You do not have to feel deprived when following a 1000 calorie diet. In fact, by understanding a few key guidelines you can create satisfying and fun meals.


















Eat 4 to 6 small meals spread through out the day. This will help you regulate your blood sugar levels.
Plan meals and snacks in advance to avoid mindless overeating.
Work on one area of your diet at a time so you do not overwhelm yourself. Start by maintaining your calories and then build your healthy diet from there.
Eat slowly and savor your food.
Focus your food choices on lean meats, fish, poultry, beans, low-fat dairy, fruits, vegetables and whole grains.
Limit food choices that are high in calories, saturated fats, salt and sugar.
A SAMPLE 1000 CALORIE DIABETIC DIET MENU
The guidelines help you plan your eating, but it can be helpful to see an actual menu that adds up to 1000 calories. Follow the sample 1000 calorie diabetic diet plan below or modify some of the food choices to better suit your needs.

Breakfast

160 calories – 1 cup low-fat cottage cheese
80 calories – 1 medium size piece of fruit
0 calories – coffee, black
Total calories from breakfast = 240

Morning Snack

80 calories – one medium size piece of fruit

Total calories from morning snack = 80

Lunch

140 calories – 3 ounces of turkey (white meat)
100 calories – large salad with tomato, onion, carrots, and celery
20 calories - 2 Tablespoons fat free salad dressing
0 calories – unsweetened ice tea
Total calories from lunch = 260

Afternoon Snack

85 calories – half an ounce of almonds
Total calories from afternoon snack = 85

Dinner

185 calories – 4 ounces of chicken breast
75 calories – half cup brown rice
75 calories – medium size salad
10 calories – 1 Tablespoon fat free salad dressing
0 calories – diet soda
Total calories from dinner = 345

By following a 1000 calorie diabetic diet you will be more in control of your blood sugar levels, and under your doctor’s supervision you may be able to lose weight, which may further aid you in managing your diabetes. Talk with your doctor today to see if this diet plan is right for you.
source:http://www.diabetes-management-center.com/

Sleeping In On Weekends Can Reduce Diabetes Risk




Catching up on sleep over the weekend may reduce your risk for type 2 diabetes, according to a small study from the University of Chicago.

While previous research has linked "catch-up" sleep to weight gain and disturbances in the regular sleep cycle, the new findings suggest that recovering lost sleep can restore insulin sensitivity to normal levels.



The study included 19 healthy, young male volunteers.

"We found that two long nights spent catching up on lost sleep can reverse the negative metabolic effects of four consecutive nights of restricted sleep," said study author Josiane Broussard, PhD.






















Sleep deprivation's devastating consequences
While the study's findings are encouraging for sleep-deprived individuals, the authors warn that even short-term sleep loss can lead to cognitive problems, inflammation and high blood pressure. It can also increase the risk of developing diabetes by 16 percent - which is comparable to the risk that comes from being obese.

The men in the study were in a controlled environment - where they were allowed to sleep only 4.5 hours for four consecutive nights and then allowed to sleep for about 9 hours 2 consecutive nights.

After the four nights of sleep deprivation, insulin sensitivity decreased by 23 percent, but bounced back to normal after the men got more sleep.

The participants also ate a controlled diet, which may have influenced the results. Still, researchers are hopeful based on the findings.

"The metabolic response to this extra sleep was very interesting and encouraging," said senior author Esra Tasali, MD, associate professor of medicine at the University of Chicago. "It shows that young, healthy people who sporadically fail to get sufficient sleep during the work week can reduce their diabetes risk if they catch up on sleep during the weekend."
source:http://www.battlediabetes.com/


Friday, January 22, 2016

5 Things You Can Do Every Morning to Help Control Type 2 Diabetes




It’s a never-ending battle. Controlling glucose levels can be an overwhelming task that can easily be pushed aside by the stresses of everyday living. Stop and regroup.  You must control glucose levels over the long-term in order to maintain health in the years ahead.  Let’s take a look at 5 things that will help you get on that path to future good health.



1. Use your glucometer.
The information you get each time you check your glucose level is a valuable tool.  It can help you plan the rest of your day by adjusting your meals and exercise plans.  It can also provide your health care provider with important facts that will help them adjust your diabetes care plan.  If you don’t currently check your  glucose levels, ask your health professional for guidance in frequency of testing and recommended ranges. Take a few moments each morning to check your glucose levels.

























2.  Take a walk.  
For many people, the morning offers the best time of the day to fit in an exercise routine.  Check with your health professional to get clearance to exercise and for help planning an ideal regimen. Exercise helps lower glucose levels by making your cells more sensitive to your own insulin.  If you need some motivation to stick with your routine, ask a friend to join you or consider adopting a dog from the animal shelter.  It is hard to say no when you see your furry friend begging for a walk!

3.  Eat breakfast.
Did you know that your first meal of the day can help prevent highs or lows later in the day?  Having a balanced breakfast including protein and moderate amounts of proper carbohydrate can help stabilize glucose levels and keep sugar cravings at bay later in the day.  Many types of glucose lowering medications work more efficiently when meals and snacks are spaced evenly throughout the day.

4.  Check your feet.
Inspect your feet each day for small cuts, blisters, sores and other problems.  Make sure your doctor is aware of any issues you may be having with your feet so they can make sure these places heal properly.  Ask your health professional for foot care tips to help keep your feet in good shape. They may also recommend special shoes designed to help protect your feet.

5.  Plan your day.
Taking just a few minutes each day to plan out your meals is one of the keys to success.  Think about your options for meals you will have away from home. (You can do this during your morning walk.) Go online and check the carbs in your favorite restaurant meal so you will know ahead of time what to choose.  Here is a blog post I made which has links to nutrition info for many popular restaurants. You might also use this time to pack a healthy lunch and include a few snacks for later.

Take charge of your diabetes by tweaking your morning routine to include a few things that will take only a few moments to complete.  Check out my diabetes and health resource toolkit.  It contains links to lots of reliable (many free) diabetes and health info tools you may find helpful.  Be sure to read this more in-depth article I wrote on Type 2 diabetes management too.  Taking good care of yourself will yield health benefits that can pay off for many years!
source:http://easyhealthllc.com/

8 Foods to Eat to Beat Diabetes



1Whole Grains

Not all carbs are bad. Foods made with whole grains, such as whole-wheat bread and brown rice, are sources of filling fiber (aiding weight loss, which can reduce your diabetes risk) and nutrients such as potassium, which helps the pancreas release insulin, the hormone that helps your cells use glucose for energy

2Fish, Eggs, Poultry



























Carnivores, rejoice: These foods (poultry without the skin) are fair game in a diabetes-friendly diet. Why? Because they're high in protein (result: full stomach) but typically low in fat (result: better weight management). Fatty fish also contains omega-3 fatty acids, which cut down on cardiovascular problems that can accompany diabetes.



3Fruits

These sweet treats aren't forbidden. Although they do contain sugar, the rate at which it enters the bloodstream is slowed by fiber. Fruits with a red, blue or purple hue might be particularly beneficial, because they're loaded with anthocyanins, compounds that heighten your body's sensitivity to insulin.
4Nuts and Seeds

Craving a snak? Grab a handful of nuts. Even though they're high in calories, they're also packed with filling protein and healthy fat that can help keep your weight in check. If you're a fan of walnuts, you're especially in luck, because their high level of polyunsaturated fatty acids improves the body's sensitivity to insulin

5Green Leafy Vegetables
Pretty much everyone, with or without diabetes, should eat a lot of veggies—ideally at least three servings per day—and green leafy types, including spinach, kale and such salad staples as romaine, should top the list. They have high fiber and water content that satiates your appetite on fewer calories, and they're an important source of magnesium, which improves the body's ability to turn glucose into energy and keep your metabolism humming (a process that is impaired in people with diabetes).
6Legumes
Beans, lentils and other legumes provide blood sugar–stabilizing fiber and are a great source of protein and other nutrients, including potassium. They also are very low in saturated fat, making them a good substitute for meat.
7Healthy Fats
Because diabetes raises your risk of heart disease, it's smart to avoid saturated fats (found in meat, butter and full-fat cheese and milk products) and trans fats (margarine), which raise your LDL cholesterol levels. Switching to heart-friendly monounsaturated fats (found in olive and canola oil and avocado) and polyunsaturated fats (corn oil, safflower oil) will lower your LDL cholesterol levels.
8Low-Fat Dairy Products
One eight-year study found that postmenopausal women who consumed the greatest amount of low-fat dairy were least likely to develop type 2 diabetes (full-fat dairy had no beneficial effect). Experts theorize that's due to the vitamin D and calcium, which improve sensitivity to insulin.
source:http://www.allyou.com/




Thursday, January 21, 2016

ADVERTISEMENT The 10 Worst Fast Foods for Diabetics




The best thing to do is plan ahead, but sometimes you’re out and about and you have no snacks and your blood sugar is dropping. A McDonald’s is right across the street and its drive-thru is calling your name. You drive up and look at the menu. What should you order to avoid wreaking havoc on your digestive system, your blood sugar, and your body as a whole?



While maintaining a fast-food-based diet is never good, there are some fast foods that are worse for you than others. Here are the top 10 worst fast foods for diabetics.

1. French Fries
French fries don’t offer many nutrients in return for the mess they make in your bloodstream. The meager amount of potatoes in them digests fast and turns right into blood sugar, creating an unwanted spike. Not to mention the oil the potato strips are fried in—which is one of the worst parts and filled with unhealthy fats. If you just gotta have your fries, bake them at home without the oil. Home-made sweet potato fries baked in olive oil and salt are a tasty, healthy alternative.

















2. White Tortilla Recipes
This includes quesadillas, nachos and other concoctions from the Mexican drive-thru down the street. Tortillas contain a lot of carbs and most nachos have more calories than you’ll need for both lunch and dinner. You might consider nachos a classic snack, but if you plan on eating them, eat them as a meal. To reduce calories, use reduced-fat cheese and share your meal with a few people.

3. Cookies
Sometimes all you want to do is eat warm cookies and relax by the fire after a long day. But while the dessert is high in calories, it is not very filling. And all the sprinkles, frosting, and chocolate chips are hiding a lot of trans fats. You can try other healthy cookie alternatives like substituting butter with Greek yogurt, white flour for whole wheat flour, or maple syrup for refined sugar. You could even try incorporating other nutrients into the mix—some cooks love to put tofu or zucchini into their cookies.

4. Chips
Like cookies, chips are high in calories, but low in nutrients. Chips are often eaten as a mindless snack and can quickly undermine your efforts to get your weight and diet under control. If you’re at a party and chips are provided as one of the appetizers, prepare yourself to gravitate more toward the veggie plate filled with celery, carrots, and broccoli. Your stomach and your blood sugar will thank you for it.

5. Chicken Nuggets
The deep-fried skin is so very crunchy and yummy, but is jam-packed with carbs. You might forget to count the heavily breaded exterior against your carbs for the day. Also beware of the deep-fried Chinese chicken entrees from your favorite take-out locations. Orange chicken may sound healthy because it has a fruit in its title, but the dish is far from diabetes-friendly.

6. Bagels
The refined flour found in bagels causes surges in blood sugar due to quick absorption of carbs into the bloodstream. You may think they are a great grab-and-go breakfast while on your way to work, but the costs outweigh the benefits. If you are craving that bagel, get one with whole-wheat flour and an avocado smear or smoked salmon.

7. Milkshakes
Not only are milkshakes a mere accessory to your meal, but they also come with too much sugar, calories, and bad-for-your-heart trans fat. The whipped cream on the top just makes it worse. A medium-sized milkshake can have 700 to 800 calories with 100 grams of carbs. Yikes!

8. Pizza
Sadly, this easy party meal and common favorite is usually high in sodium, fat, carbs and calories—pretty much everything you don’t want in your body as a diabetic. One slice of pizza can be as much as 350 calories and is often packed with unhealthy oils.

9. Hamburgers
This is the American staple; maybe that explains why America is the fattest country in the world. Hamburgers are high in saturated fat that hurts your heart—and heart disease is a special concern for everyone with diabetes. Instead of keeping the bun, sauces, cheese, and all other fatty ingredients, try eating a nice steak or a patty by itself. You could even go for the healthier option at some fast food chains with a lettuce bun.

10. Soda
Soda is all-around bad for you. There are even significant concerns about diet soda. In fact, a recent study from French researching team INSERM found that the risk of developing diabetes may be higher for people who consume diet drinks than for those who choose regular drinks. The study found that the risk is 15% greater with consumption of half a liter of diet soda a week and 59% greater for 1.5 liters a week. Drinking diet soda is a common trend among American women, but may lead to addictive behaviors, bad health, and worse complications for your diabetes. Regular soda and fruit drinks contain an abundance of unwanted sugar. If you’re tired of drinking water, don’t turn to soda or fruit drinks. Instead, try infusing your water with strawberries, watermelon, cucumbers, limes, lemons, or mint. You could also drink unsweetened hot or cold tea.
source:http://www.diabeticconnect.com/