Here is a link to the most recent GlucoMenu Newsletter from November 30 – December 6, 2009. It includes a turkey panini recipe and diabetes related topics including grocery shopping, risk factors, and more.
Diabetes & Fiber
November 20, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a question I received from someone wondering about fiber and diabetes:
What do you think of ground flax seed to enhance the fiber in my diet? I was told that it would help with my constipation too.
Answer: Why not just adopt a diet that is high in fiber? Focusing on a variety of high fiber foods will offer the benefit of additional vitamins and minerals as well.
The ground flax seeds we have encountered contain 4 grams of fiber per ounce but also contain 14 grams of fat.
You should talk with your doctor or dietitian about what type of foods to include in your diet to increase fiber and alleviate constipation.
Most people should strive to consume 25-35 grams of dietary fiber each day. What do you think of ground flax seed to enhance the fiber in my diet? I was told that it would help with my constipation too.
You can learn more about diabetes and diet by visiting the following link:
GlucoMenu Newsletter
October 23, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a link to the most recent GlucoMenu newsletter from October 19-25. This newsletter features the below breakfast burrito as well as information on blood sugar ranges.
GlucoMenu® Breakfast Burrito
Recipe Ingredients:
1/4 cup egg substitute
1/4 cup bell pepper, diced
1/4 cup red onion, diced
1/4 cup mushrooms, sliced
1/2 oz. low sodium mozzarella cheese
1 Mission low carb soft taco size tortilla
Recipe Directions:
1. Pour egg substitute into non-stick skillet. Begin to cook on medium heat.
2. As eggs begin to solidify, add vegetables and cheese and gently fold mixture. Continue to heat until eggs are cooked.
3. Serve mixture on tortilla.
4. Makes 1 burrito.
Nutrition Facts per serving:
Calories: 223, Carbohydrate: 23 g, Fiber: 12 g, Fat: 7 g, Protein: 18 g, Sodium: 445 mg
GlucoMenu Newsletter
October 15, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a link to the most recent GlucoMenu Newsletter from October 12-18, 2009. It includes the below granola recipe and diabetes related topics including glucose tolerance test, sugar, and more.
GlucoMenu® Cranberry Almond Granola
Recipe Ingredients:
1/4 cup wheat germ
2 t. brown sugar
2 T. honey
1 t. vanilla extract
2 T. canola oil
2 T. water
1 t. ground cinnamon
1 3/4 cup dry oatmeal
1/4 cup chopped almonds
1/4 cup dried cranberries
Recipe Directions:
1. In mixing bowl, combine oats and wheat germ, set aside.
2. Blend water, cinnamon, brown sugar, honey, oil, and vanilla.
3. Stir cinnamon mixture into oats.
4. Spread mixture onto large, shallow pan.
5. Bake at 275 degrees for 30 minutes, stirring every 10 minutes.
6. Add cranberries and almonds and continue to bake for an additional 10 minutes.
7. Cool and store in air tight container.
8. Makes five servings.
Nutrition Facts per serving:
Calories: 262, Carbohydrate: 36 g, Fiber: 5 g, Fat: 11 g, Protein: 7 g, Sodium: 2 mg
GlucoMenu Newsletter
October 8, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a link to the most recent GlucoMenu Newsletter (October 5-11, 2009). Included in this week’s newsletter is the below Turkey Rice Soup recipe as well as information on sweeteners, and diabetes treatment.
GlucoMenu® Turkey Rice Soup
Recipe Ingredients:
6 oz. roasted skinless, boneless turkey breast, diced
3 cups fat free, reduced sodium chicken broth
1 cup water
1/3 cup dry wild rice
1/4 cup onions, diced
2 celery stalks, diced
1/2 cup carrots, sliced
1 T. garlic, minced
1 t. black pepper
1 t. dried thyme
Recipe Directions:
1. In a large pot, simmer rice, onion, garlic, celery, and carrot in broth and water. Simmer for 30 minutes.
2. Add turkey, pepper, and thyme. Cover and allow to simmer for an additional 20 minutes or until rice is tender.
3. Serve.
4. Makes 4 servings.
Nutrition Facts per serving:
Calories: 140, Carbohydrate: 15 g, Fiber: 2 g, Fat: 1 g, Protein: 18 g, Sodium: 464 mg
Acai Berry & Diabetes
October 5, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorBelow is a question I received from someone wondering about whether acai berry:
I love your site as recently I have been diagnosed with type 2 and it has helped a lot. Is all the hype over acai berry for real, is it worth the high cost? Does it really help with weight loss?
Answer: In general, when a food or supplement promises “cure all” or miracle properties, it is usually not backed with scientific proof or credible organizations.
Here’s what I know… The acai berry is fruit from South America. Like many other fruits, the acai berry does contain antioxidant properties which may help to prevent oxidation. Again, lots of other fruits (and vegetables) contain antioxidants as well.
After researching several credible websites, to date, I do not see any scientific findings supporting benefits of acai berry to aid in weight loss, or other claims you may find promised.
If it sounds too good to be true… it probably is too good to be true.
GlucoMenu Newsletter
October 1, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a link to the most recent GlucoMenu Newsletter (September 28 – October 4, 2009). Included in this newsletter is the below Carrot Raisin Muffin recipe along with information about Omega-3 fats, and more.
GlucoMenu® Carrot Raisin Muffins
Recipe Ingredients:
1 1/3 cup wheat flour
1/2 cup all purpose flour
2 t. baking powder
1/2 t. ground nutmeg
1/2 t. ground cloves
1/2 t. ground cinnamon
1/2 cup egg substitute
8 fl. oz. lowfat buttermilk
3 T. canola oil
1/2 cup unsweetened applesauce
2 T. honey
1 t. vanilla extract
1 1/2 cup shredded carrot
1/3 cup raisins
1/4 cup chopped walnuts
Recipe Directions:
1. Combine flours, powder, nutmeg, cloves, and cinnamon in a mixing bowl. Set aside.
2. In medium mixing bowl, mix egg substitute, buttermilk, oil, applesauce, honey, and vanilla. Stir egg mixture into flour mixture.
3. Stir in carrots, raisins, and walnuts.
4. Spoon batter into non-stick muffin pan.
5. Bake at 400 degrees for about 20 minutes or until inserted toothpick comes out clean.
6. Makes 8 muffins.
Nutrition Facts per muffin:
Calories: 244, Carbohydrate: 36 g, Fiber: 4 g, Fat: 9 g, Protein: 8 g, Sodium: 169 mg
Diabetes & Dining Out
September 29, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a question I received about dining out and what foods to select:
We eat out a lot could you give us some suggestions for Japanese and Chinese?
Answer: Dining out can be challenging because of the large portion sizes and the unknown of how foods are prepared. You might look at a few dinners listed on your menu to get an idea of portions prior to dining out.
Here are a few suggestions when ordering.
- Ask how items are prepared prior to ordering.
- Look for items that are baked, broiled, roasted, grilled or steamed to save fat calories. Often foods that are stir fried, pan fried, etc. can add a lot of oil/fat to a dish.
- Try to eat the same amounts (portion sizes) that you normally would at home.
- Eyeball your portion sizes to help adhere – 1 cup of rice is about the size of a tennis ball, 3 ounces of meat is the size of a deck of cards.
- Choose lean cuts of meat such as skinless chicken or turkey breast or seafood.
- If you are watching your salt intake, limit sauces.
Use our online Food Picker to help with making better selections at restaurants.
GlucoMenu Newsletter
September 25, 2009 by Christine Carlson, Registered Dietitian & Certified Diabetes EducatorHere is a link to the GlucoMenu newsletter from Septemeber 21-27, 2009. This week’s newsletter included the below Turkey Panini Recipe in addition to a variety of useful diabetes-related information.
GlucoMenu® Turkey Panini
Recipe Ingredients: 
1 garlic clove
1/4 cup fresh basil
1 T. red wine vinegar
1 T. chopped walnuts
1 t. olive oil
dash of black pepper
2 slices Italian bread
1 oz. sliced roasted turkey breast, skinless
1/2 oz. reduced fat, low sodium provolone cheese
1/3 cup sliced red onion
1/3 tomato, sliced
Recipe Directions:
1. In food processor, mix garlic, basil, walnuts, and vinegar. Add oil and pepper to make paste consistency pesto.
2. Spread pesto on 1 side of both pieces of bread.
2. Place turkey, cheese, onion, and tomato on top of pesto on 1 slice of bread. Top with other slice of bread with pesto side on inside of sandwich.
3. Toast sandwich for about 6 minutes until bread is toasted and cheese is melted, turn half way through toasting.
4. Makes 1 sandwich.
Nutrition Facts per serving:
Calories: 385, Carbohydrate: 44 g, Fiber: 4 g, Fat: 14 g, Protein: 22 g, Sodium: 501 mg
