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Diabetes Positive Approach, Issue #1112-- Cope with Diabetes; Live Healthy
December 06, 2011
Welcome to this month's issue on The Good, the Bad and the Ugly (no not you, for I consider you all beautiful and handsome because you work so hard at taking good care of yourself). I am referring to the food we eat for some of them are downright bad. This will not bother us for we will just mention them as a reminder. Why? Because not one of us is smart enough to remember all we know.
Besides, we have the foundation stones for a balanced kind of success. What are those, you asked? Well character, integrity, love and loyalty. We never compromise any of those or we lose our peace of mind. So when we say bad food, we don’t mean we want to sell you good food. We mean what we say and we say what we mean. It is as simple as that.
The Good, the Bad and the Ugly (Among the Food We Eat)
If there is one food we all have to eat, it’s the green vegetables. Not only are they rich in vitamins and minerals but they also contain phytochemicals that fight diseases. They are nature’s perfect food that are available throughout the year and are low in both carbs and calories.
Chard, for example can be blanched in boiling salty water and then baked in a little cream topped by grated cheese and whole grain bread crumbs. To lower the carbs, you can use half whole wheat crumbs and half macademia nuts or crushed cashew nuts. They are known to protect the kidneys against diabetes complications. Try it, your tummy will thank you for it.
You can put the greens in soups like the radish greens, They contain more nutrients like calcium, potassium, folate and vitamin C than their bulbs. Chop the wilted greens, add chicken broth and simmer until tender. Puree it and add one or two tablespoons of cream. Serve with whole grain croutons and thin slices of the radish bulb.
Kale is must-have because it can help protect us from cardiovascular disease and cataracts. Chop it and use it in soups, sauces, meatloaf, and burgers. When sautéed in butter and garlic, it becomes a side dish full of nutrients more than any other food. One cup has only 7 g of carbs.
And now what good food can we have for breakfast, drum roll please! it’s low in carbs and calories but rich in protein. It has more than a dozen (hint?) essential nutirents. It is a diabetes super food. Can you guess what it is? Yes, it’s none other than the mighty eggs!
1. Make mushroom the center piece of a vegetarian menu with Mushroom Fritata and Gouda Cheese, one slice of which has 3.3 grams.
2. I stop myself from having a second helping of this Mushroom Omelet with one serving of the mushroom so good for the health and has 5.5 grams of carbs.
3. You can offer the late risers who have the day off Crab and Monterey Jack Omelet but make sure to use the real crab instead of the imitation one as the latter contains more carb while one serving of this omelet has only 3.4 grams of carbs.
4. Sausage and Cheddar Quiche Without the Crust could make you a star but read the label on the sausage to make sure they do not contain too much sodium for one serving of this quiche without the crust has only 2.9 carbs.
5. Easy does it Spinach Omelet has lots of green leafy spinach that contains vitamins and antioxidants, one serving of which has 4.7 grams of carbs.
6. Make room for Italian Tomato Fritata which has tomatoes rich in vitamine C and lycopene with one slice containing only 2.8 grams of carbs.
7. Get your fill of this Greek Style White Omelet which, as the name implies, uses only egg whites (containing more than 50% of protein in eggs) and one serving has 4.2 grams of carbs.
8. How about a Broccoli Cheese Fritata? This helps reverse the damage diabetes has done to the heart and one slice has only 5.8 grams of carbs.
And now for the bad and the ugly. Fasten you seatbelt as the ride could become rocky! We already know that breakfast pastries and croissants contain fast acting carbs and lots of calories. The same is true with pancakes, waffles and breakfast cereals. But there are some that we think are healthy but are not.
1. There’s the English muffin and nonfat yogurt. Even the whole grain English Muffin has plenty of calories so eat just half of it or skip it altogether. Some breakfast cereals we think are good are unfortunately not so when they are loaded with sugar.
2. Whole grains rolled oats are supposed to be good if we eat small portions of them. Granola though is not good if they have lots of sugar and mixed with dried fruits.
3. Smoothie is supposed to be good too because they have fruits or vegetables. The trouble is they have lots of sugar from the fruit juices and bananas. And if you use sweetened yogurt, forget it, the blood sugar could rebel and go sky high.
4. Bran muffin just because it is bran does not necessarily mean it is good for us, not when the extra large muffin has 81 grams of carbs.
5. Bagels are supposed to be good too especially when they say they are multi-grain but a lot of them contain large amount of refined flour and are full of carbs without the nutritional value our body needs. Our blood sugar will certainly take offense at.that.
6. And then there’s oatmeal, oh no, not my beloved oatmeal too. Don’t give up on your oatmeal just yet because if you get the right kind, the blood sugar will be singing to the high heavens. Just avoid the instant oatmeal and opt instead for the old fashioned ones. Never mind if we have to cook it a little bit longer. What is a few minutes between friends?
2.Must-Reads from Around the Web
3. How Do We Cut Carbs? Let Me Count the Ways.
The fact is clear: carbs raise the blood sugar. So some people make it their obligation to cut carbs from the diet. We use everything we can. We exercise and we take medication as part of our battle plan to fight those sneaky carbs. We must admit at some point though to limit our carb consumption and here are some ways to do that:
1. Taking the pizza beyond the crust is one way. Two big slices of zucchini crust pie instead of the traditional pizza has only 10 grams of carbs.
2. Spaghetti squash is an easy way to get your pasta fix. When you cook this type of squash, it shreds into strands-like spaghetti and the best thing is that per serving only has 7 grams of carbs.
3. One good thing about having Mac and Cheese is you can add small chunks of chicken or broccoli instead of the pasta and there you have one cup that has about 40% less carbs.
4. Restricting the use of bread is easy if we use lettuce wraps instead. I call this fresh egg roll.
5. Having a pasta salad? Add chicken, black beans, diced tomatoes, and other vegetables and make these additions the main event and relegate the pasta in the background where it belongs.
4. A Success Quotation of the Month
"Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." Steve Jobs
5. And here’s the dessert recipe we promised you.
6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.
That Dog Can Bite
An old man was sitting on the step of the porch and a dog was sleeping not too far from him. A tourist rolled doen his car window to talk to the old man.
Tourist: Sir, does your dog bite?
Old man: No, my dog does not bite.
As soon as the tourist stepped out of his car, the dog started barking and growling and then attacked the tourist’s legs.
Tourist: Hey, you said your dog does not bite!
Old man: That’s not my dog. My dog is in the house.
7. Do you have a question or comment for the team?
Drop us a line at our contact form and write your questions or comment there.
7. Question: "Is coconut good for diabetics?"
Answer: The simple answer is yes. What we should remember is that what is good for the non diabetics is also good for the diabetics. In other words, a healthy diet is good for everyone. Coconut is rich in nutrients so its meat, oil and milk can be included in a healthy diet.
But just like anything else coconut products that are sweetened like coconut flakes coated with sugar are not good for anybody. There is a little precaution here from my own experience. When my test result showed a bit of high cholesterol, my doctor gave me a list of foods to avoid and one of them is coconut. So exercise your own judgement, monitor your reaction to anything you take and talk to your doctor for any problem you may be having.
Thank you for being a subscriber of Diabetes Positive Approach, ! While it is true that ability is important, dependability is just as critical. We know we can do all those things required of us like eating the right kinds of food, exercising and taking medication as prescribed. And thank God we are dependable as well.
We seize the opportunity to succeed at taking good care of ourselves because we know that success lies within us. We know we can only get to the top if we try to get to the bottom of things by reading this and other materials on the issue.
Roger and Evelyn Guzman
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