Sunday, September 25, 2016

Maxy sez : Beat Your Sugar Addiction to Manage Diabetes

By Wyatt Myers | Medically reviewed by Pat F. Bass III, MD, MPH
Are unbearable starch and sugar cravings hampering your efforts at type 2 diabetes management? Try these strategies to beat your sweet tooth.

When you have diabetes, you know that one of the most important components of a type 2 diabetes management plan is eating a healthy diet. Granted, this is important for everyone, but with diabetes you have more on the line, day in and day out.

For many people with and without diabetes, sugar cravings stand in the way of health goals. Beating a sugar addiction may be the first step you need to take to achieve success.

“Studies have shown that people who eat a lot of sugar tend to crave more of it — it actually changes the brain chemistry to make us desire more,” says Amber Taylor, MD, director of the Diabetes Center at Mercy Hospital in Baltimore. “Most people who change their diets to avoid starch and sugar have a hard time for the first few weeks.”

Easier said than done, though, right? To beat sugar addiction and overcome sugar cravings, there are a number of strategies that can help you make healthier food choices and steer your glucose levels and overall health in the right direction. Here’s how.

Breaking Off Your Love Affair With Sugar
The first good decision you can make, says Ann Fittante, RD, a certified diabetes educator with the Swedish Medical Center in Seattle, is to eat smaller meals and snacks at regular intervals throughout the day. “Spacing out meals and snacks throughout the day can satisfy physiological hunger, which can decrease cravings and bingeing on unhealthy foods,” she says.

What you choose to eat during those meals and snacks also makes a big difference in fighting off those sugar cravings. Fittante recommends consuming healthy fats, proteins, whole grains, beans, and other high-fiber carbohydrates, including fruits and vegetables and avoiding unhealthy refined carbohydrates. “Adding a good source of protein or a healthy fat with carbohydrates can decrease hunger and increase satiety — fruit and nuts or cheese and crackers,” she suggests.

In essence, these food choices leave you more satisfied for longer and better able to win the tug of war between diabetes and sugar. “Healthier, whole-food choices, over time, will help quench sugar and starch cravings as your blood sugar and insulin levels stabilize,” says Samantha Heller, RD, the clinical nutrition coordinator at the Cancer Care Center at Griffin Hospital in Derby, Conn. “Healthy carbohydrates like whole grains, vegetables, fruits, and legumes help keep blood sugars from jumping on the roller coaster of highs and lows that refined carbs do. White flour, sodas, sweets, junk, and fast foods wreak havoc with blood sugar, insulin, weight, and energy levels.”

Sweat Out Your Sugar Addiction
Another way to make type 2 diabetes management easier and fight off sugar cravings is to focus on exercise. And it doesn’t have to be full-on, hard-core workouts, either. A recent study published in the journal Appetite found that, among regular chocolate eaters, those who went on a brisk, 15-minute walk before they were offered chocolate ate about half as much as those who simply rested for 15 minutes before indulging.

“Exercise is one of the key elements to staying healthy with diabetes, no matter what type you have,” says Sarah Yandall, RD, CDE, a dietitian and diabetes educator with the Detroit Medical Center's Children's Hospital of Michigan. “It helps your body to use insulin more efficiently, helps lower blood glucose levels, and helps to keep your heart healthy. Exercise also helps you to maintain a healthy weight, which helps with insulin resistance.”

Eating right and getting regular exercise — a winning combination for diabetes and overall good health.

Thursday, September 22, 2016

Ginger-Peach Shortbread Cobbler

Makes 6 to 8 servings          Total time: 1 Hour, 10 Minutes

1                cup butter, softened
1/2             cup loosely packed light brown sugar
1/8             teaspoon kosher salt
2-1/4         cups plus 3 Tbsp. all-purpose flour, divided
1               (1/2-inch) piece fresh ginger, peeled
3/4            cup turbinado sugar, divided
7 to 9        medium-size peaches (such as 'Elberta'), halved
2               tablespoons fresh lemon juice
1               large egg white, lightly beaten
2               teaspoons granulated sugar

1. Preheat oven to 400°. Beat first 3 ingredients and 2 1/4 cups flour at medium speed with a heavy-duty electric stand mixer just until combined. Place dough on a lightly floured surface; roll to 1/4-inch thickness. Cut about 14 rounds with a 2 1/2-inch fluted round cutter. Place rounds in a single layer on a baking sheet; cover and chill until ready to use.

2. Pulse ginger and 1/4 cup turbinado sugar in a food processor 5 to 6 times or until well combined. Stir together ginger mixture and remaining 1/2 cup turbinado sugar in a large bowl. Add lemon juice, peaches, and remaining 3 Tbsp. flour; toss to coat. Place peach halves, slightly overlapping, in a greased (with butter) 10-inch cast-iron skillet, and pour any remaining juice over peaches.

3. Bake at 400° for 15 minutes. Remove from oven, and nestle shortbread dough rounds among peaches. Brush rounds with egg white, and sprinkle with granulated sugar. Bake 17 to 20 minutes or until golden brown.
Heart healthy

Monday, September 19, 2016

Can't-Believe-It's-Vegan Chili

This dish is sure to make it into your regular rotation: completely satisfying chili that cooks in a fraction of the time it takes to make traditional meat chili. This recipe makes plenty; freeze leftovers for up to three months. Vegan sausage varies widely in taste and texture; we liked the meatiness and mild heat of the Field Roast brand, Mexican Chipotle flavor.
Serves 10 (serving size: 1 1/2 cups)        Total time: 35 Minutes

2         tablespoons olive oil
1        cup chopped onion
1        cup chopped red bell pepper
1        tablespoon chopped garlic
1       (12.95-ounce) package vegan sausage, chopped (such as Field Roast Mexican Chipotle)
2        cups chopped tomato
1/2    cup white wine
2       teaspoons freshly ground black pepper
1       teaspoon salt
1       teaspoon dried ground sage
1       teaspoon crushed red pepper
6       cups Vedge-Style Vegetable Stock or unsalted vegetable stock
3       (15-ounce) cans unsalted  cannellini beans, rinsed, drained, and divided
2       (15-ounce) cans unsalted kidney beans, rinsed, drained, and divided
2      cups chopped kale
2      tablespoons chopped fresh oregano

1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 3 ingredients (through sausage); sauté 4 minutes. Add tomato and next 5 ingredients (through red pepper). Bring to a boil; cook until liquid is reduced by half (about 1 minute). Stir in stock. Combine 2 cans cannellini beans and 1 can kidney beans in a medium bowl; mash with a potato masher. Add bean mixture and remaining beans to pan. Bring to a simmer; cook 5 minutes. Add kale; cover and simmer 5 minutes. Sprinkle with oregano.
Heart healthy

Friday, September 16, 2016

'The othe white meat; Pork Medallions with Roasted Nectarines

Lean pork tenderloin cooks quickly when sliced across the grain into neat rounds. Match the inherent sweetness of the meat with juicy late-summer nectarines, which caramelize in the heat of the pan. This dish would also be delicious with peaches ,apples or pears.
Serves  4

1        pork tenderloin, (about 1-1/2  pounds), cut crosswise into 4 to 6 medallions
Salt and freshly ground pepper
1       tablespoon olive oil
1       cup (8  ounces) hard apple cider
1      fresh sprig rosemary
2      teaspoons  whole-grain mustard
2      nectarines or peaches, halved, pitted and cut into wedges,  halved lengthwise
1     tablespoon  unsalted butter

Preheat an oven to 400°F 

1 .   Season the pork with salt and pepper. In an ovenproof fry pan over medium-high heat, warm the oil. Add the pork medallions and cook, turning once, until browned, 4 to 5 minutes. Transfer to a plate.

2 .  Add the cider, rosemary and mustard to the pan, bring to a boil and stir to scrape up any browned bits on the pan bottom. Cook until the liquid is reduced by half, 3 to 4 minutes. Return the pork to the pan, place in the oven and cook for about  8 minutes   . 
3 .  Remove from the oven, turn the pork and add the sliced nectarines. Return to the oven and cook until the pork is tender and registers 145°F  about 10 minutes.

4 .  Transfer the pork and nectarines to a platter. Place the pan over medium heat and whisk in the butter to make a sauce. Spoon the sauce over the pork and nectarines and serve immediately. 
Heart hearthy

Thursday, September 15, 2016

Chicken Salad

 Prep : 30 minutes      Total time : 30 minutes      Serves :  4

4        cups shredded deli rotisserie chicken (from 2-lb chicken)
2        cups small fresh broccoli florets 
1        red bell pepper, chopped 
2        tablespoons grated onion 
1        clove garlic, finely chopped
3/4     cup mayonnaise
1        tablespoon honey
1        tablespoon Dijon mustard
1/4    cup coarsely chopped fresh dill weed
1/2    teaspoon salt
1/2    teaspoon pepper
4        large radicchio leaves

1 .  In large bowl, mix chicken, broccoli, bell pepper, onion and garlic.
2 .   In small bowl, mix mayonnaise, honey and mustard. Add dressing to chicken mixture; mix well. Sprinkle with dill, salt and pepper; stir until incorporated.
3 .   To serve, spoon salad onto radicchio leaves.
Heart healthy

Wednesday, September 14, 2016

Copycat Krispy Kreme Doughnuts

  Make  12 doughnuts    prep : 12 hours     cook time: 5 minutes     total time: 13 hours
These doughnuts are light, airy and covered in a barely-there glaze, reminiscent of the famous Krispy Kreme doughnuts! 

2¼       teaspoons instant yeast
¾        cup warm water
⅓        cup  granulated sugar
½        teaspoon salt
¼        cup  unsalted butter, at room temperature
1         egg
1         egg yolk
1         teaspoon vanilla extract
3         cups  all-purpose flour
3         cups  vegetable shortening, for frying

2        cups  powdered sugar
¼       cup  water
1½     teaspoons vanilla extract

1 . Combine the yeast and water in the bowl of a stand mixer fitted with a dough hook. Let stand for 10 minutes.

2. Add the sugar, salt, butter, egg, egg yolk, vanilla extract and 2½ cups of the flour. Knead on low speed until a dough begins to form. If the dough is quite sticky, add more flour a tablespoon at a time until a soft, tacky dough forms. The dough should clear the sides of the bowl, but not the bottom.

3. Transfer the dough to a lightly oiled bowl, cover tightly with plastic wrap and place in a warm, draft-free spot for 2 hours.

4. Gently press to deflate the dough, wrap in plastic wrap and refrigerate for at least 8 hours, or overnight.

5. On a floured work surface, roll the dough out to a ½-inch thickness. Using a doughnut cutter (if you don't have one, use one larger and one smaller round cutters) dipped in flour, cut out the doughnuts and place on a parchment-lined baking sheet. (You can roll any leftover dough scraps into balls for more doughnut holes.) Cover with a clean dish towel and allow to rest for 1 hour.

6. Line a large rimmed baking sheet with a double layer of paper towels and place a wire cooling rack on top.

7. When ready to fry, heat the vegetable shortening in a large cast iron skillet (or other wide, heavy-bottomed skillet or pot) to a maintained temperature of 360 to 370 degrees. Gently lower the doughnuts into the oil, being careful not to overcrowd the pan (I cooked in three batches). Cook until golden brown, about 1 minute per side. Carefully remove the doughnuts from the oil and place on the cooling rack. Repeat until all of the doughnuts have been fried.

8. Make the Glaze: In a medium bowl, whisk together the powdered sugar, water and vanilla extract until smooth. Working one at a time, dip each doughnut into the glaze, flip to coat the other side, and return to the cooling rack. Allow the glaze to set for about 15 minutes, then serve.
TIP : I make 4 batches  at a time ... 48 doughnuts ... 48 holes  large fanily .

TIP :  By reheating leftover doughnuts for 8 seconds in the microwave is perfect
Heart healthy
Thanx Michelle 

Sunday, September 11, 2016

Lemon Surprise

Lemon self-saucing pudding, also known as lemon surprise pudding, is easy to whip up and can be ready in an hour. Make one
simple mixture and as it cooks it separates into a light sponge on top .  My girls  love making this , soooooo  easy .
PREP 15 Minutes      COOK 35 Minutes 

1         cup self raising flour
salt     (a pinch)
1⁄2      cup caster sugar (or regular  sugar)
1         teaspoon lemon rind (grated)
2         tablespoons butter (melted and mix in milk and vanilla)
1⁄2      teaspoon vanilla extract (or essence)
1⁄2      cup milk (I used  2%)

1⁄3       cup sugar (could possibly cut this by half)
1         teaspoon lemon rind (grated)
1         cup water (boiling)
1⁄2      cup lemon juice (about 2 lemons)

Preheat oven to 180°C.
1 .  Grease a 4 to 6 cup casserole dish (deep sides).
Batter Base - sift flour and a pinch of salt together and then add sugar and grated lemon rind, mixing well together.
2 .  Stir in melted butter , vanilla and milk mix and stir until all flour mix is incorporated.
3 .  Pour into prepared casserole dish.
Sauce :
4 .  Sprinkle the mixture with the sugar and lemon rind.
Combine the boiling water and lemon juice and carefully spoon some of over the batter and sugar topping, until fully covered and then pour the rest of the mix over the back of the spoon.
5 .  Bake for 30 to 40 minutes and let stand for 5 to 10 minutes before serving (very important to allow the sauce to thicken or otherwise will have runny liquid).
Serve with cream and or icecream.

Heart healthy