Holidays and Diabetics

Below are some tips, that are not only good for diabetics, but for all of us. I hope they will help make your holidays healthier.

Holiday Help for Diabetics

1. Prepare a dish for the party - consider bringing your own festive, seasonal dish for everyone to enjoy. This will not only allow you to have a dish you know is within your diet but it also allows others to see just easily foods can be converted and still be delicious.

2. Drink in moderation. Alcohol and diabetes can be a dangerous mix if you aren't careful. Drinking on an empty stomach directly after administering insulin or shortly after taking glucose-lowering medications can lead to hypoglycemia (low blood sugar), a condition that can cause confusion, dizziness, or even loss of consciousness. (These are also symptoms of drinking too much.)

Be vigilant about only drinking with food to slow the absorption of alcohol, and be sure not to exceed the American Diabetes Association's recommended amounts of alcohol: one drink a day for women and two a day for men. Also, people with complications stemming from diabetes, such as neuropathy (nerve damage) and high triglycerides (fats that circulate in the blood), should speak with their doctor about whether they should abstain from alcohol altogether. Finally, if you're taking medications to control diabetes, check with your doctor or pharmacist about whether the two can be safely mixed.

3. Stress less. For some, the frenzy of the holidays causes stress. And stress, while harmful for healthy people, is particularly detrimental for those with diabetes. Hormones released in response to stress may inhibit the body's ability to produce insulin, which, in turn, causes blood-sugar levels to soar. Manage your anxiety by carving out time for a relaxing activity — something as simple as flipping through a magazine or taking a walk may be enough — and prioritizing your "to do" list so you don't take on too much at once.

4. Get enough exercise. The time constraints of the holidays can make squeezing in a workout a challenge. Still, getting regular and consistent exercise — a minimum of 20 minutes of cardio interval training or core exercises most days of the week — is especially important if you have diabetes. If you're really pressed for time, make several short bouts of activity the goal.

5. Monitor your condition. Making healthy eating decisions is important for weight loss and maintenance, but as a diabetic it's especially important to make other healthy choices to maintain your blood-sugar levels. As always, be sure to monitor your blood sugar — especially before and after a big holiday meal — to ensure it's in the optimal range.

Scrambled Eggs with Cheese

2 tsp. olive oil

1 whole egg

4 egg whites

1/3 cup low fat cottage cheese

Dash of Tabasco sauce

Fresh ground black pepper

Lightly beat together egg, egg whites, tobacco and black pepper. Fold in cottage cheese. In a sauté pan over medium heat add olive oil. When hot add egg mixture. Cook eggs until firm but still moist. Serve with fresh fruit. Makes 2 servings.

Nutritional Info.

Calories 132; total fat 7 grams; saturated fat 1 gram; % calories from fat 49%; cholesterol 92 mg; carbohydrate 2 grams; protein 14 grams; fiber 0 grams

Diabetic Apple Pie

One or two pie crusts for 9 inch pie

8 medium apples

1/2 c Splenda or 1/4 c Sweet n Low

1/2 c dried raisins or cranberries

Peel and slice the apples; line the first layer in pie crust. Sprinkle with half the dried fruit and half the sweetner.

Repeat with second layer of apples, dried fruit and sweetner. Top with pie crust or nutty crumb topping.

Bake at 375 degrees for 45-50 minutes.

Recipe submitted by Melanie Read
Author of Face of Destiny

Dry Skin and Diabetes

A great article even if you don't have diabetes.

Learn how to soothe dry, itchy skin, especially during the cold winter months.

By Lynn Yoffee

Medically reviewed by Cynthia Haines, MD

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Itchy, dry skin, also known as xerosis, is a distraction we can all do without. It's uncomfortable and the cracked, flaky, red skin can be unattractive. If you scratch a lot, bacteria can invade those cracks and then you might even develop an infection.

The good news: You can manage dry skin even if you can't control the environmental conditions that cause it, such as cold weather or central heating.

Skin Care for Dry Skin

First, cut back on washing. "Overwashing, particularly long, hot showers, is the number one reason for dry skin," says Bruce Robinson, MD, Manhattan-based dermatologist and spokesperson for the American Academy of Dermatology (AAD).

His recommendations for people with dry skin? "Decrease their frequency of bathing, use a mild soap, and don't soap the whole body every day. And, moisturize, moisturize, moisturize."

With so many different types of moisturizers available, finding the right one for your needs can be a challenge — should you choose a lotion, a cream, or an ointment?

Dermatologist Susan C. Taylor, MD, assistant clinical professor of dermatology, College of Physicians and Surgeons of Columbia University in New York, recommends moisturizers that contain ceramides, natural lipid molecules that contain fatty acids. "Ceramides have a natural moisturizing factor. If you add ceramide to lotions and cleansers, you replace them in the skin. That's the newest twist on moisturizers," she explains.

Besides looking for a moisturizer that contains ceramides, Dr. Taylor, who is also a spokesperson for the AAD, says it's wise to choose an ointment or cream over lotion. In fact, good old-fashioned petrolatum (petroleum jelly, such as Vaseline and similar store brands) can be the most effective choice.

"The oils in petrolatum trap moisture in the skin and provide a barrier from the outside environment," Taylor says. "As long as you're not acne-prone, I don't have a problem with using petrolatum."

Dry Skin Care in Winter

It can be particularly difficult to maintain soft, pliant skin in colder weather. Take these steps to keep your skin in good shape during the winter:

• Take brief, lukewarm showers or baths. Pat dry and then immediately apply moisturizer.
• Try using a humidifier to relieve the dryness in the air. Be sure to clean it regularly according to the manufacturer's instructions to avoid mold.
• Protect your skin from the elements. Shield yourself from extreme cold and wind with layered clothing, hats, gloves, and warm shoes. Don't forget to use petrolatum-based lip balm to avoid chapped lips.
• Always use sunscreen. Regardless of the season or the weather, exposure to the sun can lead to not only dry skin, but also early aging and skin cancer.
• Apply moisturizer several times a day if needed. Older adults need to pay even more attention to their skin to keep it supple, attractive, and comfortable. As part of the normal aging process, our skin tends to lose some natural oils, making us dryer, according to Taylor. "Make sure you apply a moisturizer several times a day, particularly as you mature," she says.

Dry Skin Care: Other Considerations

In addition to what you should do, what not to do is also important when you have dry skin. There are products that you may want to steer clear of:

• Any health and beauty aid that can be very drying to the skin, like regular, non-moisturizing face and body bar soaps. Unless you are otherwise directed by your doctor, look for a mild, pH balanced soap-free cleanser instead.
• Acne-fighting chemicals, like benzoyl peroxide.

How your skin reacts, and what you should avoid, is very unique to each person. Talk to your doctor or dermatologist about your skin care regimen and see if any of the products you’re using contain ingredients that could be making your dry skin drier.

If you can't seem to get a severe case of dry skin under control, and certainly if you develop an infection, see a dermatologist for an evaluation and treatment. A fresh look at how to care for your skin might give you the improvement you’re looking for.

Diabetic Spaghetti Sauce

1 tsp. vegetable oil
1 1/4 lb. lean ground round
3 (8 oz.) cans tomato sauce
1 (6 oz.) can tomato paste
4 c. water
1/4 tsp. salt (optional)
1 tsp. pepper
1 tsp. oregano
Dash of garlic

Brown onions in oil; add meat and brown. Drain fat; add rest of ingredients. Simmer 1 hour uncovered.


Chef Tom Cooks

Diabetic Salad Dressing

Thanks Chef Tom for another great tasting and healthy recipe.

1/2 cup water
1/2 cup white vinegar
1/2 tsp. salt
1/2 tsp. dry mustard
1/8 tsp. pepper
1/16 tsp. paprika
Artificial sweetener to substitute for 4 teaspoons sugar

Combine and refrigerate.

Yield: 1 cup.

Chef Tom Cooks

Spice Up Your Cooking With Herbs

A great article that will help you create great recipes by using herbs. I wanted to share.

Whether you grow them yourself or buy them at the grocery store, herbs are a healthy and delicious way to season foods without extra calories.

By Diana Rodriguez

Medically reviewed by Pat F. Bass III, MD, MPH

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No one wants to eat bland food, but ladling on sauces and gravies just adds excess fat and calories to your diet. Fortunately, calorie-free herbs add flavor without all that extra baggage, and they’re easy to use.

Herbs are edible, fragrant plants that add flavor and nutrients to many types of foods. By playing with herbal variations in your recipes, you can get a completely different taste every time you cook. Stock up on dried or fresh herbs at the grocery store or farmers’ market, or grow your own herbs indoors or out.

Fresh Herbs, Dried Herbs: What’s the Difference?

The biggest differences between dried herbs and fresh herbs are the taste and the potency of the herb, says registered dietitian Sandra Meyerowitz, RD, LD, MPH, founder of Nutrition Works in Louisville, Ky. Fresh herbs have a subtler, fresher taste, and you’ll need a much greater quantity of fresh herbs than dried herbs for the same taste effect. Be sure to follow recipe directions closely.

As for nutritional benefits, dried herbs and fresh herbs are similar, but not exactly the same, says Meyerowitz. “Leaving dried herbs around for a long time can diminish their potency.” Phytonutrients, the natural components in herbs that provide health benefits, diminish with age.

When choosing dried herbs, she advises, it’s best to buy organic so you’re sure the herbs have not been irradiated. When you're buying fresh herbs, whether at the grocery store or a farmers’ market, be sure to get them as close as possible to the day you plan to use them.

Preparing Fresh Herbs

Before cooking with fresh herbs, you'll need to wash them carefully. Rinse the herbs underneath running water, then place them on a paper towel or shake them off to dry. If you're cleaning large leaves like basil or a large bunch of parsley, place them in a bowl of cool water and swirl it around. Transfer the herbs to a clean bowl of water and continue to rinse until the water stays clear. Then dry them off and prepare them for cooking. Generally, you just want to use the leaves, not the stems, of the herb.

Storing Fresh Herbs

Fresh herbs need air to keep them fresh. Store them in the refrigerator in a plastic bag; just make sure that the bag is either open or that it has air holes poked in it. Keep them in the crisper for the most freshness.

Another way to keep herbs fresh is to place them in a glass or vase like flowers, making sure to cut off the ends immediately before placing them in about an inch of water. Put them in fresh water each day, and keep them stored in the refrigerator. Use them as soon as you can, as the flavor can become weaker with time.

Growing Your Own Herbs

Growing herbs is not difficult. Here are some herbs that won’t challenge your green thumb and will add delicious flavor to your meals:

• Oregano and basil for pasta dishes and sauces
• Rosemary and thyme for chicken and vegetable dishes
• Dill for cauliflower, cucumbers, and fish and fish sauces
• Parsley for fish, soups, vegetables, and tomato sauce
• Mint for salad, beverages, and desserts
• Marjoram for stews, soups, and eggs
• Cilantro for Mexican and Thai dishes
• Tarragon for yogurt and sour cream, beans, and roasted chicken

Besides being easy to grow, fresh herbs are convenient to just pluck as you need them, clean them, and add them to your dish. Try to pick herbs in the morning when the flavor will be best and the herbs will be at their freshest.

Growing your own herbs allows you to control how they’re grown — you can rest assured that they're pesticide-free and grown in organic soil when you have your own indoor or outdoor herb garden. You'll need to follow individual growing instructions for each herb because each one grows best in certain soil and temperature conditions; some may need sun while others prefer shade, and some may require more space to grow than others.

Whether you opt for fresh or dried, herbs are great ingredients in healthy recipes, allowing you to enjoy meals that are full of flavor, while sparing you the extra calories.

Diabetic Chicken Cacciatore

Another great recipe sent to us by Chef Tom

Ingredients
1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth



Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic. Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more. Remove chicken from pan, boil down sauce until slightly thickened. Serve over cooked rice.


Chef Tom Cooks:

Carrot Cabbage Slaw

I've tried this one and it's wonderful!

1/2 head cabbage
1 sm. onion
2 celery stalks
2 carrots
1 tbsp. mayonnaise
2 pkg. Artificial sweetner (such as sweet n low)
1/2 tsp. black pepper
2 tbsp. vinegar
2 tbsp. lemon juice

Shred cabbage and carrots. Finely chop onion and celery. Mix together in a large bowl. In a separate bowl, mix together sweetner, pepper, vinegar, lemon juice, and mayonnaise. Pour over shredded vegetables and refrigerate.

Makes 10 servings.

Chef Tom Cooks

How Fermented Foods Aid Digestion

Another great article that I wanted to share.

Kefir, kimchi, sauerkraut, sourdough bread, and yogurt are all surprisingly good for your digestive system. Get some ideas for adding a fermented food or two to your diet.

By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

If you think about fermentation at all, you probably think about alcohol. But there are many other kinds of fermented foods — such as yogurt — out there. Fermented food uses microorganisms to convert sugars into lactic acid, creating a signature sour taste.

That sour taste — which many people may find unfamiliar — should not be equated with unhealthy or expired. In fact, including fermented foods in your diet a few times a week or more could be beneficial for your health.

Fermented foods include:

• Miso. A paste made of fermented soy beans, it forms the base of soups or glazes.
• Sauerkraut. This familiar condiment is made of finely shredded fermented cabbage.
• Sourdough bread. Real sourdough bread is made with milk and other foods that have been allowed to ferment before making the bread dough.
• Kefir. A fermented drink made from milk.
• Yogurt. Yogurt includes live bacteria called probiotics.
• Kimchi. A traditional Korean dish made from pickled vegetables like cabbage or radish.
• Buttermilk. Buttermilk also includes probiotics.
• Natto. These fermented soybeans are a traditional Japanese breakfast dish.
• Poi. A fermented paste made from taro root.
• Tempeh. A cake made of fermented soybeans.

The Benefits of Fermented Foods

“Fermentation is almost like the beginning of digestion,” explains dietitian Sheah L. Rarback, MS, RD, director of nutrition at the Mailman Center for Child Development at the University of Miami Miller School of Medicine in Florida. Because of this process, for example, many people who can’t tolerate milk can comfortably eat yogurt.

Fermented foods are not always labeled as such. For example, you may see the term cultured instead of fermented, but these terms refer to foods that have similar health benefits. Foods that are labeled “pickled” are also fermented foods. Also, fermented foods may contain probiotics.

These good bacteria provide the digestive health benefits associated with fermentation.

Rarback says fermented foods “are a way to put your colon back into balance. Also, the fermented foods even help your body digest, absorb, and get better use of the foods you’re eating.” You may need to eat these foods more if you are taking antibiotics or if you have other health conditions that make it hard to digest foods. Some people are less able to digest certain enzymes as they get older. “Fermented foods counter that process,” Rarback says.

Getting Fermented Foods in Your Diet

Even if you know that including kefir or miso in your diet is good for you, adding them into your weekly meal plan can be a bit more challenging. The taste of fermented foods — even a well-known supermarket item like sauerkraut — may seem a bit exotic or unfamiliar.

Rarback advises taking baby steps and gradually increasing your consumption. “Any time you’re adding new foods into the diet, don’t overload,” she says. The last thing you want to do is get turned off or overwhelmed by the new palate.

For example, Rarback says she enjoys plain Greek yogurt now that she has been including it in her diet for a while.

Manufacturers are responding to the public’s wariness with new products. Kefir is a good example. It is increasingly available with added flavors, such as strawberry.

You can also turn to the Internet for recipes and ideas. “A lot of these foods are not a part of our typical diet, so go online and look up miso cooking, for example,” suggests Rarback, who says she took a macrobiotic cooking class that taught her how surprisingly simple it is to prepare miso soup or a miso glaze for fish.

“Just because it’s exotic and new doesn’t mean it’s difficult,” she says.

She also warns against prepackaged foods. For example, you may not get the same fermentation benefits from prepackaged sourdough bread or just-add-water miso soup as you would if you made it yourself or bought it from a local authentic vendor.

Some fermented foods come with a lot of salt. “You still need to read food labels,” says Rarback, who says that people who are watching their salt may need to pay careful attention to the details of the fermented foods they want to try.