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October 29, 2009
Tips to keep your blood sugar regulated all day
If you are someone you know struggle with diabetes, listed below are general guidelines that can help keep your blood sugar levels stable and under control.
* Avoid concentrated sweets — Soft drinks, punch, lemonade, candy, cookies, cakes, pies, syrup, honey, jelly, sweet rolls and table sugar are all forms of refined carbohydrates. Be aware of alternative names for sugar such as corn syrup, honey, raw sugar, molasses, maple syrup,
sucrose, dextrose, sorghum, fructose, galactose, turbinado, high fructose corn syrup, cane sugar, corn sweeteners, dextrin, fruit juice concentrate, malt and brown sugar.
* Be cautious of foods that are marketed and label as "dietetic" — Just because it is labeled as "sugar free" or "dietetic" does not mean that this food can be eaten in unlimited amounts. These foods will most likely still contribute significant calories to your diet, which could hinder overall health goals.
* Avoid skipping meals and snacks — Eating complex carbohydrate and lean protein every three to four hours will help regulate blood sugar levels and prevent large fluctuations. Be careful not to over-eat or under-eat at meals and snacks because this can cause significant fluctuations in blood sugar.
* Consume whole fruits instead of drinking fruit juices — Fresh fruit will provide more fiber and bulk to your diet compared to fruit juice. If you are going to consume juice, limit it to four ounces at a time. Four ounces of orange juice will provide you with about 60 calories and 15 grams of carbohydrates and no fiber. A medium orange will provide about 60 calories, 15 grams of carbohydrates and 3 grams of fiber.
* Increase your fiber intake — Eating foods high in fiber will help stabilize blood sugar levels, fill you up faster and provide phytochemicals and antioxidants that help protect against cancers and other diseases. Foods high in fiber include dried beans and peas; 100 percent whole-wheat breads, cereals and pastas; sweet potatoes; and brown rice. One point to remember is that while these complex carbohydrates should make up the bulk of your diet, consuming too much at one sitting can still result in high blood sugar.
* Load up on non-starchy vegetables — These include celery, tomatoes, lettuce, spinach, broccoli, cauliflower, greens, cabbage, Brussels sprouts, cucumbers and bell peppers are low in calories and carbohydrates and are filled with fiber, vitamins, minerals and cancer-fighting phytochemicals. The low calorie count and high fiber content mean they will not make a significant impact on your blood sugar levels, therefore you should consider these as "free" foods.
Research has found that just losing 10 percent of your body weight can make significant changes in your blood sugar control.
Posted by Lisa at 03:32 PM | Comments (0) | TrackBack
October 25, 2009
Rice: It's What's for Dinner
Serving rice for dinner is a smart and easy way to put a budget-friendly meal on the table in minutes.
Rice makes perfect sense for money-minded consumers. Rice grown in the United States averages 10 cents per serving, making it an economical dish that can be used to stretch meat and vegetables. Eighty percent of the rice consumed by Americans is grown in the United States.
The average one-half cup serving of rice contains 100 calories. Available in regular and quick-cooking varieties, brown rice is 100 percent whole grain and contains disease-fighting nutrients. One cup of it gives two of the three recommended servings of whole grains daily.
Rice also is highly digestible and is the least-allergenic grain. It can be enjoyed by individuals needing to avoid gluten.
Here are tips for preparing perfect rice from the USA Rice Federation:
- Accurately measure rice and liquid.
- Rice triples in volume, so use cookware appropriate for the amount of rice you are preparing. Keep a lid on the pot during cooking to prevent steam from escaping.
- Do not stir; it releases starch, resulting in rice that is sticky.
- At end of cooking time, remove lid and test for doneness. If rice is not tender or liquid not absorbed, cook two to four minutes longer.
Rice pairs well with a variety of meats, beans, vegetables and ethnic flavors, making it a versatile dish. The USA Rice Federation suggests "Healthy Rice Bowls" with rice as the foundation, combined with vegetables and lean meat for an economical, easy and healthy meal solution. All ingredients listed for these "Rice Bowls" are cooked if needed and ready-to-eat:
Tex-Mex Rice Bowl: Layer 1: brown rice. Layer 2: corn with peppers, black beans. Layer 3: cubed cooked chicken. Layer 4: salsa, shredded cheese and sour cream.
Thai Rice Bowl: Layer 1: brown rice. Layer 2: sautéed bell pepper strips, onions and sliced carrots. Layer 3: cubed cooked chicken. Layer 4: peanut sauce and chopped peanuts.
Greek: Layer 1: brown rice. Layer 2: sautéed spinach, onion and tomatoes. Layer 3: cubed cooked chicken. Layer 4: feta cheese and black olives.
Posted by Lisa at 10:39 AM | Comments (0) | TrackBack
October 20, 2009
Quick, Nutritious Breakfast Ideas
* Cheese slices on toast
* Iron-fortified cereal with milk and banana slices
* Whole-wheat tortilla spread with peanut butter and wrapped around a banana
* Pita pizza
* Freezer pop made with low-fat yogurt or milk plus 100 percent fruit juice or fresh fruit
* Leftover macaroni and cheese, pizza or spaghetti
* Apple and cheese slices between whole-wheat or graham crackers
* Breakfast cereal topped with fresh fruit and a scoop of frozen yogurt
Posted by Lisa at 10:55 AM | Comments (0) | TrackBack
October 14, 2009
Kids Eating More Vegetables
Pleading, bribing, cajoling -- all of these methods have been attempted by parents trying to get their kids to eat more fruits and vegetables.
But one tactic -- putting more on their plate -- might not always work. A new study published recently online in the journal Obesity found that doubling portions of vegetables and fruit resulted in more fruit being eaten, but not more vegetables.
Researchers recorded the eating habits of 43 boys and girls ages 5 and 6 who were given two meals consisting of pasta with tomato sauce, milk, carrots, broccoli and unsweetened applesauce. During one meal portion sizes of the vegetables and fruit were doubled, while the pasta and milk portions stayed the same. The vegetables were served plain.
At the meal featuring larger portions, the children ate substantially more applesauce -- an average 43% more. However, there was no significant increase in the amount of carrots and broccoli eaten. At the larger-portion meal kids also ate about a half a serving less of pasta. At the two meals participants ate about the same number of calories.
The moral of the story: Piling extra vegetables on the plate may not do much good to convince the kids that they should eat more. And they'll probably know you're up to something. What do the researchers suggest? Incorporate them into other dishes, like pasta sauce -- a trick with which many parents are familiar. Then there's this, from the study: "It is possible that adding small amounts of fat and seasoning (e.g., salt) to the broccoli and carrots could increase the palatability and thereby children’s acceptance of these foods."
So, wait ... butter and salt might make them taste better? Seriously? We've got to try that.
Posted by Lisa at 01:27 AM | Comments (0) | TrackBack
October 03, 2009
In Season: Pears
FALL PEAR TIPS
• A melon baller (or small measuring spoon) works great to scoop out the stem and blossom end of a pear before peeling it. If you're cutting the pear in half, the baller is again useful to scoop out the core.
• Pears develop a smoky, complex flavor when grilled. Place pears (halved and cored) over a medium-hot fire for about four minutes or until lightly charred. Just be sure the pears are slightly underripe.
Serve with grilled chicken or pork.
• Ripe pears may be stored in a plastic bag, refrigerated, for up to five days.
• Like apples, the flesh of pears discolors rapidly when exposed to air. If not combining pears with another ingredient containing acid, dip in acidulated water (3 tablespoons lemon juice per quart of cold water).
• When poaching pears, the skin needs to be removed. A vegetable peeler works better than any knife; it's too easy to remove some of the flesh with a knife.
• When adding pears to oil in a hot skillet, tilt the pan away from you so you won't be splattered with the hot oil.
• At the market , sniff the pears; they should have a fragrant aroma and be free of blemishes or dark spots.
ROASTED PEAR and GORGONZOLA SALAD
This recipe was adapted from the Neiman Marcus Cookbook published by Clarkson Potter.
1/2 cup balsamic vinegar
1 teaspoon minced garlic
1 tablespoon minced shallot
1 tablespoon chopped fresh basil
2 teaspoons salt
1 teaspoon freshly ground pepper
2 1/2 cups plus 2 tablespoons extra-virgin olive oil
4 large firm Anjou or Bartlett pears, cut in half
Salt and freshly ground pepper to taste
1 tablespoon light brown sugar
2 tablespoons dry sherry (or balsamic vinegar)
12 ounces mixed salad greens, washed and dried
1 cup crumbled Gorgonzola cheese
1 cup toasted walnuts
To prepare the vinaigrette, combine the vinegar and next five ingredients in bowl of food processor. Puree on low speed and then slowly add 2 1/2 cups olive oil in a steady stream until well incorporated. Transfer to an airtight container and store in refrigerator.
To prepare the pears, remove cores and seeds of pears and season them with salt and pepper. Pour the 2 tablespoons olive oil into a large oven-proof skillet and set over medium-high heat.
When hot, carefully place pears, cut side down, in the oil. Cook for about two minutes or until the pears have nicely browned. Sprinkle the pears with the brown sugar and add sherry to deglaze the pan.
Turn the pears over and transfer skillet to a 350-degree oven for about 10 minutes or until pears are easily pierced with a sharp knife but not too soft. Transfer the pears to a clean plate and let cool. When cool enough to handle, slice each pear half into four or five wedges. Return pears to the plate, cover with plastic wrap and let cool; keep refrigerated if not making salad immediately.
To assemble the salad, place the salad greens in a large bowl and toss with the vinaigrette. Transfer to chilled salad plates and top with cooled sliced pears. Sprinkle the cheese on top of the greens and garnish each salad with 1/4 cup toasted walnuts.
Yield: Four servings.
Posted by Lisa at 09:18 AM | Comments (0) | TrackBack