Prep : 20 minutes + rising Bake : 30 minutes + cooling Make 32 serving ----- Yield 2 loaves I package (1/4 ounce) active dry yeast 2-1/4 cups warm water (110* TO 115* 3 tablespoons sugar 1 tablespoon salt 2 tablespoons canola oil 6-1/4 cups all-purpose flour 1 . In a large bowl, dissolve yeast in warm water. Add the sugar, salt, oil and 3 cups flour. Beat until smooth. Stir in enough remaining flour to form a soft dough. 2 . Turn onto a floured surface; knead until smooth and elastic, about 8-10 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1-1/2 hours. 3 . Punch dough down. Turn onto a lightly floured surface; divide dough in half. Shape each into a loaf. Place in two greased 9-in. x 5-in. loaf pans. Cover and let rise until doubled, about 30-45 minutes. 4 . Bake at 375° for 30-35 minutes or until golden brown and bread sounds hollow when tapped. Remove from pans to wire racks to cool. Heart healthy
By Linda B. White, MD If regular physical activity didn’t make your list of New Year’s resolutions, add it now. Your life depends upon it. Sedentary lifestyles count as a major risk factor for chronic illnesses such as heart disease, diabetes, and osteoporosis (brittle bones). A 2010 study found that, compared to women who spent fewer than three hours a day sitting, those who sat six hours or more were 34 percent more likely to die. The remedy is simple: Move. The benefits are plentiful. Muscles increase in size, gaining strength and endurance. You have the energy to enjoy dancing, hiking, cycling, skating, and sledding with friends. Body weight is easier to maintain. Because muscle uses lots of fuel, the rate at which you burn calories increases. Bones thicken under the influence of weight-bearing and resistance exercises (working against weights, bands, or your own body weight), which reduces the risk of osteoporosis. To stimulate bone, do weight-bearing and resistance exercises Joints become more flexible when moved through their full range of motion. Strengthening the muscles around joints protects them and eases arthritis symptoms. The health of heart, lungs, and blood vessels improves with aerobic exercise—the type that uses big muscles and increases your pulse and respiratory rate to the point you can talk but not sing. Exercise protects against stroke and cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attacks. It lowers LDL (“lousy”) cholesterol and elevates HDL (“good”) cholesterol.
The nervous system functions more optimally. Mood, attention, learning, and memory improve. Aerobic exercise seems to reduce the risk of Alzheimer’s disease and vascular dementia. Exercise relieves stress and anxiety and aids recovery from depression. Moderate daily exercise improves nighttime sleep and reduces fatigue, even in energy-zapping conditions such as cancer. The immune system benefits with moderate exercise. Exercise increases tissue sensitivity to insulin, the hormone that ushers blood sugar inside cells. For that reason, the risk of type 2 diabetes declines. Exercise also increases growth hormone, which stimulates growth, cellular reproduction and regeneration, and maintenance of muscle and bone. The digestive system perks along better. Constipation becomes less likely. Symptoms of irritable bowel syndrome improve. Exercise has benefits for your sex life. Working out makes you feel better about yourself, stimulates the sympathetic nervous system, which is involved in sexual arousal, and protects arterial health, thereby reducing the risk of erectile dysfunction. A study in women found that a bout of exercise counteracted the libido-dampening effect of antidepressants. Exercise reduces the risk of some cancers. Lastly, regular physical activity extends your life. Research has shown that people who follow federal guidelines for physical activity reduce their risk of dying by 25 to 35 percent.
There are medications available to help manage type 2 diabetes and lower blood sugar levels. A diabetes-friendly diet and regular exercise can also help to keep type 2 diabetes under control. But some researchers suspect that there could be a more natural source of blood sugar control to help manage diabetes: cinnamon. Some studies have investigated the effect of cinnamon on blood sugar levels, but there aren't enough of them or enough carefully compiled results — or consistency in those results — to draw hard and fast conclusions yet. "There's not very much research on it," explains Philip A. Kern, MD, an endocrinologist and director of the Barnstable Brown Diabetes and Obesity Center at the University of Kentucky College of Medicine in Lexington. But there is potential. The studies that have tried to measure the effects of cinnamon on blood sugar levels in type 2 diabetes have been small and not well controlled. In general, a reliable study is one that is large (at least 500 to 1000 patients), has patients randomly assigned to different groups, and is double blind — meaning neither the researchers nor the subjects know who is getting the treatment. That type of detailed and careful research just hasn't been done on the subject of cinnamon’s role in diabetes, says Dr. Kern, adding that the results of the small studies that have been conducted "are all over the place." "Some say that the cinnamon does lower blood sugar or improves some other measure — some studies report a benefit, and some studies don't report a benefit," says Kern. His initial reaction was dubious, he admits, but after studying what little research is available, the effects of cinnamon are "probably something deserving of a larger study." Get to Know What Psoriatic Arthritis Is For instance, one study suggests that cinnamon may be effective in lowering blood sugar levels because it has a similar effect on the body as insulin, the hormone that people with type 2 diabetes produce in insufficient amounts. Cinnamon: A Dash or a Dollop? The amount of cinnamon needed to produce a positive effect is unclear. In some of the clinical trials, diabetic patients were given about 1 gram of cinnamon in a capsule — that amount of pure cinnamon is about the size of the tip of your pinkie finger. Swallowing that much cinnamon powder would be downright painful (and probably not taste very good), so Kern says you shouldn't try to ingest cinnamon on your own in an effort to lower blood sugar. You also shouldn't chow down on a big cinnamon bun or sip a cinnamon latte, thinking you're getting a health benefit — even if additional research concludes that cinnamon is of benefit in lowering blood sugar and managing diabetes, Kern says you're still not getting a free pass for the sugar and calories. So what's the take-away message? Kern believes it's not so much that people with diabetes should eat more cinnamon, but that "maybe [it] has a property that might be beneficial." He adds, "If you could figure out exactly what it is about cinnamon, you could design a drug that would target that beneficial property.” So, if anything does come of cinnamon as a blood sugar-lowering agent, the recommendations for patients with diabetes will be in the form of a new medication that has captured the properties of cinnamon, not necessarily dietary changes.
Cherished memories are the ties that bind us to our families and friends. A holiday dinner party is a time for rekindling fond memories, for reuniting with dear friends and neighbors. There are also delicious recollections of classic evenings that we reserve for special days and special people.
For a delicious hos d'oeuvre, serve guests our favoriate slow cooker crab party dip, along with perhaps a tray of canapés which will satisfy appetites until dinner is ready. An over abundance of appetizers is not recommended for a sit-down dinner. The last thing you want are overstuffed guests that merely pick at their meal.
Our eye-catching zucchini salad was created by my daughter's brother Chris had a knack for preparing not only scrumptious dishes (you should have tasted his salmon!) but beautifully presented ones as well. This delicious salad is definitely not run-of-the-mill!
At Thanksgiving we always have turkey because it is tradition, but at Christmas, we have either Crown Pork Roast with stuffing or standing rib roast each year. Today, to give you a choice, I feature both the Crown Pork Roast and the standing rib roast , we had both roasts and the turkey Thanksgiving , lot of out-of town close relatives was here and still is (laughing my butt off).
My daughter said she discovered the treasured Crown Pork Roast in a Southern Living cookbook many years ago and, after some adjusting on her part, she adopted it into our Christmas menu. The stuffing, which can be made a day ahead, is divine. If you’re planning on serving this cut of roast, call your butcher and order it at least a week ahead. He can advise you on the size of roast you will need to accommodate your guests. Garnished with spiced fruit, this elegant entree is guaranteed to take first prize.
Another perfect entrée for a sit-down dinner is my daughter's Standing Rib Roast, which is not only a delectable entrée, but a beautifully presented one as well served on a large platter. The simple preparation, as well as the lovely presentation, is what makes this roast so special for a dinner party.
The preparation of this standing rib roast is very simple. It is removed from the refrigerator two hours before cooking, then seasoned and placed in a very hot oven. My husband Ed believes that good quality beef doesn’t require gravy or sauces that disguise the luscious, bold flavor of the meat. She serve it with plain horseradish or a sour cream-horseradish sauce on the side.
When you taste our asparagus with tarragon lemon sauce, you'll think you're in heaven! This gourmet dish lends itself beautifully to both the crown pork roast and the standing rib roast.
Who doesn't love carrot cake? This delicious version is yet another family favorite of the family , especially my son who do not slice a piece , he cuts at least a hunk of cake .
In closing, I'd like to offer a reminder that the giving of Christmas, the happiness of Christmas, and the hope for peace on earth for Christmas is not just about one day. The spirit of Christmas is about gratitude, warmth, kindness, love, and most of all, peace. The spirit of Christmas is every day of the year. Merry Christmas!
Slow Cooker Crab Party Dip:
3 (8-ounces) pkgs. cream cheese, softened
2 (6-ounces) cans lump crab meat, drained
1 (6-ounces) can broken shrimp, drained
6 tablespoons chopped onion
1 teaspoon horseradishcchin
1/2 cup toasted almonds (optional)
Combine all ingredients in a slow cooker; cover. Cook on low for 2 hours. Serve with toast points or melba toast.
Zucchini Salad :
2 medium zucchinis
Kosher salt and freshly ground black pepper
Extra virgin olive oil
Juice of 1/2 lemon
1 young leek, white and light green parts only,
well washed and sliced into paper-thin rings
1/4 cup each chopped dill and chives
1 cup Ricotta cheese
Fresh mint leaves for garnish
Slice zucchini into paper thin rounds; place on a platter in a single overlapping layer. Dust with salt and pepper and drizzle with olive oil and lemon juice. Place in refrigerator for about 10 minutes to allow flavors to penetrate zucchini. When ready to serve, sprinkle leeks on top of zucchini, then sprinkle with the herbs. Garnish top with the Ricotta cheese and mint leaves.
Crown Pork Roast With Stuffing :
1 crown pork roast
Salt and pepper to taste
2 (8 ounces) packages seasoned bread stuffing
2 tablespoons grated lemon rind
½ cup finely chopped onion
2 tablespoons dried parsley
2 sticks melted butter
3 tablespoons freshly squeezed lemon juice
1 ½ cups chicken broth
½ cup sauterne wine
Gravy : (see recipe below)
Trim excess fat from roast and season with salt and pepper. Place in a greased open roasting pan. Combine remaining ingredients and mix well. Place stuffing in center of roast. To remaining stuffing, add about 3 tablespoons chicken broth and place in a greased baking dish; set aside. Bake roast in a 350-degree oven about 20 minutes per pound or until meat is tender. After one hour of cooking, place foil loosely over stuffing to prevent drying. Baste with dry white wine several times during cooking to prevent dryness. Forty-five minutes before serving, place reserved stuffing in oven and bake until hot and bubbly.
Drain off fat and add 1 cup chicken broth to drippings; simmer 5 minutes. To thicken, stir in cornstarch that has been mixed with cool water. Serve with meat.
Garnish roast with spiced apples or peaches. Top the rib crowns with boots or cherry tomatoes.
Standing Rib Roast :
1 (5-6 pound) standing rib roast
Salt and pepper, to taste
4-5 squirts of Worcestershire
Remove roast from refrigerator 2 hours before cooking. When ready to bake, salt and pepper roast heavily and squirt with Worcestershire. Place on a rack in a roasting pan and place uncovered in a preheated 500-degree oven. Immediately turn oven down to 325-degrees and bake roast 20 minutes per pound. Serve with horseradish.
Yield: 12 servings
Asparagus with Tarragon Lemon Sauce :
2 pounds medium asparagus trimmed and peeled
½ cup mayonnaise
½ cup sour cream or plain yogurt
1 tablespoon minced fresh tarragon or ½ teaspoon dried
2 teaspoons fresh lemon juice
1 teaspoons finely grated lemon zest
½ teaspoon Dijon mustard
Salt and freshly ground pepper, to taste
Bring a large skillet of salted water to a boil. Add the asparagus and return to a boil over high heat. Lower the heat to maintain a steady simmer and cook until tender (about 3 minutes). Drain, cool under cold running water and drain again thoroughly. In a medium bowl, whisk together the mayonnaise, sour cream or yogurt, tarragon, lemon juice, lemon zest and mustard. Season with salt and pepper and transfer to a small serving bowl. This recipe can be prepared to this point up to 3 hours ahead. Cover and refrigerate the sauce and set aside the asparagus at room temperature. Arrange the asparagus on a platter and serve with lemon sauce for dipping.
Carrot Cake :
2 cups flour
2 teaspoons baking powder
1 ½ teaspoons baking soda
2 ½ teaspoons cinnamon
1 teaspoon salt
4 eggs, beaten
1 ½ cups canola oil
2 cups sugar
1 (12 ounces) can crushed pineapple, drained
2 cups grated carrots, packed
1 (8 ounces) pkg. cream cheese
½ cup butter
1 box powdered sugar
1 teaspoon vanilla
Pecans or walnuts, chopped (optional)
Preheat oven to 350 degrees F. Sift together the flour, baking powder, baking soda, cinnamon and salt and set aside. In a large bowl, beat eggs and mix in oil, sugar, pineapple and carrots. Add flour mixture and mix well. Pour batter into 3 greased and floured 9”cake pans. Bake for 35 to 40 minutes. Let cool completely, then frost as a 3-layer cake. Frosting: Beat together cream cheese and butter. Add powdered sugar and vanilla slowly to cream cheese mixture and beat until well blended.
TIP : If desired, 1 cup of chopped nuts can be added to the frosting.
I wish everyone a very Merry Christmas and a happy New Year . Taking a few weeks off to enjoy the holidays with family and friends . A proud grand-poppa G.
By Beth W. Orenstein Reviewed by Niya Jones, MD, MPH Here's how to jump-start an exercise program, overcome common obstacles to exercising, and stay active to better manage your diabetes. Exercise has many health benefits, and if you're living with type 2 diabetes, you know this is especially true for you. Create a regular exercise program, and it will help you control your blood sugar, improve your heart health, boost your mental health, and reach and maintain a healthy weight . And yet, even if you know how important exercise is in managing diabetes, it can still be difficult to get started. Further, once you start exercising, it can be tough to stay motivated and continue exercising on a regular basis. Follow this guide to get and stay in the groove. How to Start Exercising With Diabetes also good for Heart patients: Use this step-by-step plan to create an exercise routine that’s suited to your current fitness level and that will help keep you motivated as you progress: 1 . Talk with your doctor. Before you begin an exercise program, get the go-ahead from your doctor. This is especially important if you’re taking medication for diabetes, high blood pressure, or any other health issue, as well as if you have joint or bone problems. “If you have diabetes complications and/or joint or bone problems, your doctor will explain which types of exercise are safe for you,” Shahar says. Also, make sure to have a dilated eye exam and let your eye doctor know about your physical activity plans. Some restrictions may occur if you have major changes in your retina or leakage, she adds. 2 . Find out how exercise could change your medication needs. Your muscles demand more glucose (sugar) when you’re exercising, and you need just the right amount of insulin to get glucose into your cells. “Glucose uptake by the active muscles increases, and insulin is working better when you are physically active,” Shahar says. “This process lasts 24 to 48 hours after exercise, which makes it a great way to manage blood glucose.” 3 . However, you may need to adjust your medication for your exercise routine to prevent low blood glucose (hypoglycemia). Also, ask your doctor if your exercise program will impact any other medications you’re taking, such as those for high blood pressure. 4 . Look at what’s stopping you from starting to exercise. Are you afraid your blood sugar will go too low if you start an exercise program? Or that you’re too out of shape and will be sore afterwards? You can work around any barrier, including these, Shahar says. You and your doctor may need to adjust your medication, or at least its timing, if you start an exercise program — which is another reason to talk to your doctor first. Keep in mind that if you start slowly and gradually increase your routine, you will be capable of exercise and won’t be sore, Shahar adds. 5 . Know the different types of exercises in a comprehensive plan. The best exercise plan for diabetes, Shahar says, is one that includes a mix of aerobic and strength training. Aerobic exercises, such as walking, swimming, jogging, hiking, and dancing, can improve endurance. In addition, strength training — exercises that use weights or resistance bands — are essential to preserve or build muscle and increase your metabolism. To also improve flexibility, incorporate stretching exercises and yoga. 6 . Decide what’s realistic for you. The American Diabetes Association (ADA) recommends that people with type 2 diabetes create an exercise plan that provides at least 30 minutes of moderate-intensity exercise five days a week. If you’re overweight and need to shed some pounds, aim for 60 to 90 minutes (divided into multiple bouts per day if necessary) of exercise six days a week. 7 . These guidelines can be overwhelming to some people: For instance, if you've been rather sedentary, trying to reach such a goal in the first week is unrealistic. Rather, set short-term goals — reaching each one will give you a sense of accomplishment and confidence. 8 . Then, find the time of day that is best for your schedule and an exercise style that fits your preferences. If you’re uncomfortable exercising in public, a plan that includes a group class at the gym probably isn't the right choice for you — opt for home-based workouts instead. To create an exercise plan you can stick to, it should match your abilities, schedule, and likes and dislikes. 9 . Find your own motivation. Focus on the specific exercise benefits that mean something to you. Shahar suggests: “I am more positive. I sleep better at night. I have more energy. I feel less stressed at work. I take less insulin when I exercise.” It is important to have at least three positive thoughts related to exercise to be able to make a behavior change and stick with your new active lifestyle, she adds. Looking for a long-term goal? “Many people want to be there for their kids when they graduate from school or get married,” Shahar says. Identify a motivational goal like this to help you get started with exercise and improve your overall health, and you will, she says. 10 . An exercise buddy can also provide motivation, keep you accountable, and make exercising more fun. Make a date to meet a friend at the gym or to go for a walk around your neighborhood after dinner. 11. Choose an activity you enjoy. Pick something you find fun or interesting. Shahar also suggests starting with an activity that requires little financial investment — if you change your mind, you can easily switch to another activity to help manage your diabetes. That’s why brisk walking is often a good start, Shahar says. You can walk anywhere with just a pair of good sneakers. Another tip: Try online exercise videos or borrow DVDs from your public library to exercise right in your living room. Dance classes, yoga, and water workouts are other popular activities to consider. 12 . Ink in exercise. Make the commitment by writing your workout time on your daily calendar just like you would a doctor’s appointment or a lunch date. If you can’t manage 30 minutes a day, shoot for 20, Shahar says. Another way to overcome the time obstacle is to break up your exercise into 10-minute intervals — research shows that these exercise “bites” may be just as beneficial as exercising for 30 minutes at once. 13 . Stay hydrated. When you have diabetes and you exercise, getting enough fluids is a must. “If you become dehydrated, it can affect the concentration of glucose in your blood,” Shahar says. Also, you want to keep a source of quick sugar on hand — if your blood sugar goes too low (hypoglycemia) when you’re exercising, you'll need an instant boost. 14 . Start slow. Once you’ve created an exercise plan, take it one step at a time, the ADA suggests. If you overexert yourself, you could become exhausted or injured, as well as discouraged. Increase your endurance over time. If you’ve never been consistently active, start with just five minutes a day, and then gradually increase to 10, then 15, and so on until you reach your goal. An exercise plan should be challenging, but not overwhelming or impossible. 15 . Listen to your body. If the exercise you’re doing is causing you discomfort, then stop. If the pain or discomfort continues to occur each time you do that exercise, try making modifications or talk with a personal trainer for suggestions. If you ever feel faint or experience shortness of breath or chest pain that doesn’t stop with rest, call 911. 16 . Track your progress. Keep a log of your physical activity — how long you walked or how many miles you covered, or what you did at the gym each time you were there. Review the log weekly and monthly — seeing your progress will inspire you and help keep you motivated. Revamp your goals as needed, the ADA states. Start Exercising and Reap Rewards: 17 . You won’t see results overnight, but you’ll start to notice more energy and an improved sense of well-being within a few weeks of starting to exercise regularly. Be patient and you may even find yourself excited about your exercise routine. Who knows? It could become your favorite part of the day.
Prep: 15 minutes Cook: 4 hours MAKES: 6 servings I make this dish my slow-cooker, this is my family's favorite. If you like your BBQ sweet with a little spice, this will be your new favorite, too
6 chicken leg quarters, skin removed 3/4 cup ketchup 1/2 cup orange juice 1/4 cup packed brown sugar 1/4 cup red wine vinegar 1/4 cup olive oil 4 teaspoons minced fresh parsley 2 teaspoons Worcestershire sauce 1 teaspoon garlic salt 1/2 teaspoon pepper 2 tablespoons plus 2 teaspoons cornstarch 1/4 cup water
Nutritional Facts : 1 serving equals 179 calories, 9 g fat (2 g saturated fat), 45 mg cholesterol, 392 mg sodium, 12 g carbohydrate, trace fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.
1 . Using a sharp knife, cut through the joint of each leg quarter to separate into two pieces. Place chicken in a 4-qt. slow cooker. In a small bowl, mix ketchup, orange juice, brown sugar, vinegar, oil, parsley, Worcestershire sauce, garlic salt and pepper; pour over chicken. Cook, covered, on low 5-6 hours or until meat is tender. 2 . Remove chicken to a serving platter; keep warm. Skim fat from cooking juices; pour into a measuring cup to measure 2 cups. Transfer to a small saucepan; bring to a boil. In a small bowl, mix cornstarch and water until smooth; stir into cooking juices. Return to a boil, stirring constantly; cook and stir 1-2 minutes or until thickened. Serve with chicken.
By Joan Bardsley, MBA, BSN, RN, CDE For someone with type 2 diabetes, managing to enjoy all of the celebrations of the season can seem hard. The Halloween tradition of getting – and eating – candy is just around the corner, followed by the holiday food spiral of Thanksgiving, December holiday parties, the holidays themselves, and then New Year’s Eve. But our message is clear: Type 2 diabetes will not stop you from enjoying the holidays! Below are some tips from the American Association of Diabetes Educators. But the first tip is this: See a diabetes educator. These are nurses, dietitians, pharmacists, and other healthcare professionals who have additional expertise as diabetes educators. They provide education so that people with diabetes can successfully self-manage their condition. Diabetes self-management is built around seven core behaviors: Healthy eating, being active, monitoring blood glucose, taking medication, problem-solving, reducing risks, and coping in healthy ways. Every year, as we begin the “eating season,” the needs of people with type 2 diabetes are increasingly understood and accepted. This is because diabetes is an epidemic (everyone knows someone), and healthy eating has become more common. More and more, people want to eat healthy as much as they can. *Halloween: Don’t Be Tricked by Tempting Treats Even adults will be tempted by Halloween candy. The best thing for anyone with type 2 diabetes is to make a plan. Candy can be tempting if it’s in the house, but try other options such as popcorn, sugar-free or low-carb candy, or something homemade, so that the ingredients are known. If you do have candy, choose the fun-size rather than the full-size to eat. Know how much candy you plan to eat right away or save for later and then have fun. *Thanksgiving: Give Thanks to Sticking With Your Goals Eat breakfast or snacks earlier in the day as you normally do. If you skip meals, it may be harder to control your blood sugar. Manage the number of servings of starchy foods on your plate. Mashed potatoes, sweet potato casserole, and rolls could be hard to resist; however, try to choose just one of these items. Or, just take a few spoonfuls or bites of each. After your meal, take a walk with family and friends. Exercise will get you moving, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels. *Holiday Parties: Healthy Celebrating Does Not Have to Be a Buzzkill Holiday buffets are notorious for tempting people into overindulging on less healthy eats. But knowing how to navigate the buffet is key. Choose fruits and vegetables served raw, grilled, or steamed. Avoid vegetables in creams, gravies, and butter. Stick to calorie-free drinks such as water, tea, seltzer, or diet sodas instead of punch or mixed drinks. The holidays can also mean travel, so remember to regularly check your blood sugar. Adding a few extra checks on a party day may help guide your choices. *New Year’s Eve: Ring in a New Year Where You Are in Control What’s a New Year’s toast without the clinking of champagne glasses? If you choose to drink alcohol, limit the amount and have it with food. Talk with your diabetes educator about whether alcohol is safe for you. Women should drink no more than one alcoholic beverage a day and men should drink no more than two. Enjoy your favorite holiday treats, but take small portions, eat slowly, and savor the taste and texture. The most important focus should be on enjoying the holidays. Remember to manage the stress that often comes with the holidays, and spend time with family and friends, or some time alone. You are in control!
Food Gifts are very popular this time of year . You may have a few people left on your gift-giving list and have no idea of what to give them , or you simply may enjoy the holiday baking . Either way , you can turn to your kitchen to get started . While the gesture may be heart-felt , the foods may not be heart healthy . Here are a few tips to make sure your gift is one received with a healthy appreciation . ***Look at your recipes . Can they be altered to make them healthier treats ? Simple alterations such as no icing or sprinkles can save lots of calories . ***Use smaller portions . Bake mini cookies or loaves . The result is the same wonderful treat , just in less-fat and less-calorie version . ***Include a copy of your recipe with your treats . This helps those watching their weight and those with food allergies . ***Add fresh seasonal fruit to baskets and arrangements as colorful and healthful fillers . Nee's Cheese Log:
2 pounds pasteurized process cheese, regular 1 pound pasteurized process cheese, Mexican or hot 12 ounces cream cheese, softened 3/4 cup green onion tops, chopped 2 tablespoons de-seeded jalapeno pepper, chopped 3/4 cup chopped pecans 3/4 cup red and green bell pepper, chopped Blend together (with hands) both Velveeta cheeses and place on non-stick foil. Roll out thin into a large rectangle. Place in refrigerator to firm up while mixing remaining ingredients. For filling, mix together cream cheese, pecans, jalapeno pepper, green onions and bell pepper. Remove cheese rectangle from refrigerator and spread filling over it. Beginning at long side, roll up jellyroll fashion. Cut roll into two or three sections; wrap in plastic wrap and refrigerate. Serve with assorted crackers and Jezabel Sauce (recipe follows). Yield: 60 servings Jezabel Sauce:
1 (16 ounces) jar pineapple preserves 1 (16 ounces) jar apple jelly 1-½ ounces can dry mustard 1 (5 ounces) jar horseradish Salt and pepper, to taste Combine all ingredients with mixer; refrigerate. Serve with pork, ham, beef, egg rolls. For the cocktail table, drizzle over cream cheese or cheese balls. For a great holiday food gift, place in ½-pint jars and add tie a festive ribbon and the recipe. This keeps in the refrigerator for weeks.
By Madeline R Vann, MPH Reviewed by Farrokh Sohrabi, MD Even when you work hard to control type 2 diabetes, the progression of the condition will likely require adjusting medications and lifestyle over time. Here’s what you may expect. You probably already know that type 2 diabetes can cause long-term damage if you don’t control it, but it’s also important to understand that even well-controlled diabetes progresses over time — meaning you may have to adjust your treatment plan more than once. The key to learning about the progression of diabetes is to understand the role of your pancreas, which produces insulin. For people with type 1 diabetes, the pancreas does not make any insulin, so they must take it through injections. With type 2, the pancreas doesn’t make enough insulin or the cells don’t respond to it adequately, according to the American Academy of Family Physicians. This means that the body has trouble moving sugar from the blood into cells to be used for energy. Diet, exercise, and medication, if prescribed, can all help those with type 2 diabetes lower their blood sugar levels and help their bodies use insulin made by the pancreas, according to the American Diabetes Association (ADA). If blood sugar levels remain high, the ADA says, you may be at risk for such diabetes complications as vision loss, heart disease, nerve damage, foot or leg amputation, and kidney disease. However, proper diabetes management can help prevent or delay the onset of these complications. How Your Diabetes Treatment Plan Might Change : Over time, your medications, diet, and exercise goals may need to be adjusted. “Initially the pancreas produces extra insulin to make up for insulin resistance, but in most people, the pancreas eventually is unable to make the extra insulin to keep blood sugar levels normal,” says Marc Jaffe, MD, a San Francisco endocrinologist in practice with Kaiser Permanente in Northern California. After a type 2 diabetes diagnosis, your doctor will set blood sugar goals for you, recommend lifestyle changes, and perhaps prescribe oral medications such as metformin to help manage blood sugar levels, Dr. Jaffe says. “Because type 2 diabetes usually progresses over time, even people who don’t need medications at first are likely to need medications eventually,” he notes. The next step in diabetes management, if these strategies aren’t working, is to change or add medication or add insulin, according to the 2014 Standards of Medical Care in Diabetes, published in the January 2014 issue of Diabetes Care. Your blood sugar goals might also be adjusted, based on your overall health and history with diabetes control, according to the guidelines. For some people who are obese, bariatric surgery might also be an option. The guidelines also note that because many people with type 2 diabetes will eventually need insulin, insulin therapy should not be feared or viewed as meaning that you've failed at managing your diabetes. “This is a progression of the disease and not to be thought of as something that you caused,” says Erin Palinski-Wade, RD, a certified diabetes educator in Franklin, New Jersey, and author of Belly Fat Diet for Dummies. Tailoring Your Diabetes Treatment as You Age : Not only does diabetes itself progress, Palinski-Wade points out, but your body also changes over time. For example, you may experience complications from diabetes, like nerve pain, or develop osteoarthritis, which could make exercise more challenging, she notes. Those kinds of changes in your body would lead to adjustments in your diabetes management plan. Because of the way diabetes progresses as people age, the ADA, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics came together in June 2015 to publish a joint statement recommending that doctors give people with diabetes a referral to see a registered dietitian or certified diabetes educator at least once a year to fine-tune their management plans, including diet and exercise. It’s also a good idea to see a diabetes educator any time you’re facing a new challenge that’s getting in the way of your self-management, such as when you’re diagnosed with another health condition or have physical limitations. Research published in 2014 in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy also emphasizes that a personalized approach to diabetes nutrition with realistic goals that meet the individual’s lifestyle is an important part of diabetes treatment. Coping With Type 2 Diabetes Progression : Even though type 2 diabetes is progressive and you will likely need to make adjustments to your management and treatment plans, you can take steps to cope with the changes: Eat healthfully. Your diet should be individualized, but people with diabetes can also benefit from Palinski-Wade’s advice to “focus on filling your plate halfway with plant-based foods such as vegetables at all meals.” She also urges people to learn to read labels and understand portion sizes — skills that will serve you well throughout your life. Aim for a healthy weight. Losing weight can improve your diabetes control; the ADA's 2014 guidelines for self-management suggest that many people with diabetes can benefit from losing at least a small amount of weight. Check with your doctor for a specific recommendation for you. Check your blood sugar. “As diabetes progresses, people may need to start checking or increase the frequency of checking their blood sugar levels, especially when blood sugar levels are high or low, hard to control, or in people who take insulin,” says Jaffe. Talk with a certified diabetes educator about the testing strategies that would work best for you. Be active. A mix of aerobic activity and resistance training helps to improve insulin sensitivity, which means your body uses insulin more efficiently, according to the ADA guidelines. It can be challenging to live with a chronic condition, but taking care of yourself each day and checking in with your doctor and diabetes educator regularly can help you stay on top of your diabetes management.
By Beth W. Orenstein Reviewed by Pat F. Bass, III, MD, MPH Treating type 2 diabetes can be tricky. Here are common mistakes that can prevent you from taking your medication as prescribed and tips for avoiding them. Taking medication is part of your type 2 diabetes treatment plan, following your doctor's directions is essential. “It's important you take your medications on schedule because they have a timed-release,” says Toby Smithson, MS, RDN, LDN, CDE, a spokeswoman for the Academy of Nutrition and Dietetics, the co-author of Diabetes Meal Planning and Nutrition for Dummies, and founder of DiabetesEveryDay.com. Your healthcare provider has calculated the dosage and scheduling to best manage your blood sugar levels and keep them within normal range. There's no single, exact formula when it comes to treating diabetes. But following your individualized course of diabetes medication makes it more likely to work as desired, says Matthew Corcoran, MD, CDE, ASCM, an endocrinologist in Egg Harbor, New Jersey, and founder of the Diabetes Training Camp at Franklin & Marshall College near Lancaster, Pennsylvania. Controlling type 2 diabetes through medication and lifestyle changes can help you avoid serious complications such as heart disease, blindness, and kidney and nerve damage, according to the Independent Diabetes Trust. Yet it can be easy to get off track with your diabetes treatment plan, especially if you're newly diagnosed and think of yourself as healthy, according to a study published in April 2015 in Diabetes Care. Here are common mistakes that may prevent you from sticking to your prescription routine and how you can avoid making them. Mistake #1: You don't realize the role of your medications. “It is important you understand how the medications you are taking work,” Dr. Corcoran says. You’re more likely to take them properly if you do — and if you don't, ask questions of your healthcare providers. “Don’t be shy about asking your doctor to explain how your medication works,” he says. Mistake #2: You forget or skip doses. Sometimes it happens, and you should know what to do if you miss a dose. Ask your doctor if you should take it as soon as you realize the mistake, or simply take the next dose on schedule. Don’t simply double up. To stay on track, set reminders, such as an alarm on your smartphone or computer. Try to connect each dose with another daily activity done at the same time. “For instance, if you are to take your medication before breakfast, keep the medication bottle by the area you eat or next to your toothbrush as part of your morning routine,” Smithson says. Once you develop a habit of taking your medications at certain times, she says, you'll be less likely to forget or delay. Mistake #3: You stop taking your meds if you experience unpleasant side effects. Some diabetes drugs can cause nausea, vomiting, or diarrhea — any of which could tempt you to go off your care plan. Don't do that, Corcoran says. Instead, talk to your doctor about the side effects. There are many different diabetes medications available, and more on the horizon, according to the Joslin Diabetes Center, so you have options. An alternative drug or a different dosage of your current medication may help alleviate side effects, Smithson says. Mistake #4: You take the wrong dose or the wrong medication. If you’re on insulin for type 2 diabetes, you may be given long-acting and short-acting insulin to take at different times, and the doses for each are likely to be much different. For example, short-acting insulin is designed to quickly lower blood sugar and is tied to pre- or post-meal blood sugar. "If you are supposed to take 40 units of long-acting at bedtime, but take the short-acting insulin instead, your blood sugar could fall too low. Pay attention each and every time you take insulin and make sure you’re grabbing the right one,” Corcoran says. It may be helpful to color-code your vials or keep the long-acting and short-acting on different shelves of the refrigerator, he suggests. Mistake #5: You confuse the medications for your various health conditions. You may be taking medications not only for diabetes but for other illnesses as well. Consider using a daily pill organizer with various compartments for each day — morning, afternoon, and evening. Sit down every Sunday night and carefully fill your pillbox. It’s also wise to use just one pharmacy so that the pharmacist can cross-check all your prescriptions for possible drug interactions. Also, be sure to tell your doctor about any other prescriptions or over-the-counter medications or supplements you’re taking, Corcoran says. Mistake #6: You ignore signs that your medication isn't as effective as it used to be. Over time, your diabetes medications may need adjustment, according to the Joslin Diabetes Center. A drug might stop working. Losing or gaining weight, or exercising more or less, can affect your medications and dosing schedule. If you’re having symptoms of low or high blood sugar, or if your blood sugar numbers are going out of range, talk to your doctor. “You need to work continually with your doctor so that you don’t have unexpected low or high blood sugars,” Corcoran says.
Thanksgiving Day has come and gone , but have you really let go ? During this time of year we typical have a refrigerator full of leftover food from parties and meals . Many times we safe foods that are high in calories and fat and end up consuming more of the foods that are not in line with our healthy plans . Also , safe handling of leftovers is very important to reducing foodborne illness . Here are a few tips to help you safely and healthfully kept left overs . Give away the least healthy food first , brownies , cakes pies , cookies , gravies and the like can be very tempting when snacking or less than mindful eating . If they are gone they cannot tempt you . Store leftovers in airtight containers . If using the microwave to reheat , place a damp paper towel over the food to help retain moisture and prevent messes . All foods not eaten within 4 days should be thrown out . If you know you will not eat before 4 days , throw out now or freeze . When reheating leftovers , be sure they reach 165*F as measured with a food thermometer . Reat sauces , soups and gravies by bring them to a rolling boil . Only reheat the portion you plan to eat in one sitting . Cover the leftovers to reheat . Wasabi Crusted Salmon
Wasabi is the Japanese version of horseradish. It’s an Asian root vegetable that is sold in paste and powdered form. The powdered form is mixed with water to form a thick paste. The green wasabi served with sushi is usually white wasabi powder that is mixed with colorants and mustard. Fresh wasabi root can be found in some Asian stores. My daughter says this is a good dish for diabetis and heart patients . My grands says it good for everyone . 3 teaspoons wasabi powder 4 tablespoons reduced-fat mayonnaise Olive oil spray 2-1/2 pounds wild salmon fillet Salt and freshly ground black pepper 1 cucumber, peeled and sliced 1/2 whole grain baguette, sliced 1. Mix wasabi powder and mayonnaise together and set aside. 2. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add salmon and sauté three minutes. Turn and sauté another 3 minutes. Remove from heat; sprinkle with salt and pepper to taste. 3. Spread salmon with wasabi mixture. Cover and let sit two minutes. Divide cucumber slices between two plates. Divide salmon in half and place each half over the cucumbers. Serve with the bread.
My posts will return to normal after the first of the year , family is here from all over , I will continue to bring you a recipe that is healthy for you . A proud Grand-poppa G.
I love this cool visualisation of Santa Claus’ Christmas Eve trip around the world as seen from space. Can Santa deliver on his promises this year? The question is tricky, but he's pulled it off every year, so far, in spite of climate change.
By Mikel Theobald Reviewed by Farrokh Sohrabi, MD Juggling the daily tasks necessary to manage type 2 diabetes can be overwhelming. But this daily diabetes checklist can help simplify your routine. Managing type 2 diabetes can seem like an endless to-do list of eating healthy, exercising, testing your blood sugar, and taking medications. But by taking some simple steps to control diabetes, you can help prevent or delay serious diabetes-related complications including nerve damage, vision loss, kidney disease, and stroke.
Streamlining your daily checklist will help you stick to it more easily. Here are the essentials: 1. Test your blood sugar and record it in a logbook : Monitoring your blood sugar levels is an important part of managing diabetes. Daily monitoring provides ongoing feedback about your blood sugar levels and diabetes management . Use this information to guide your decisions about what to eat and when and how to exercise, and to provide insight into proper medication dosing if you’re on insulin / Recording the information in a logbook is vital, according to the American Diabetes Association (ADA). Your logbook becomes a tool that can be used during visits with your doctor to see how well your diabetes management plan is working and to make changes if necessary. 2. Take your medication. When diet and exercise alone are not able to keep diabetes under control, your doctor may prescribe medication to help with blood sugar management , “It’s important to understand how your diabetes medications work to control blood sugar levels, how to treat low blood sugar if that happens, and how and when to take your medication" Your doctor or a diabetes educator can provide medication scheduling recommendations best suited to you based on your health history. 3. Inspect your feet. Diabetes can cause a variety of foot problems, such as calluses that can turn into ulcers, poor circulation that can affect your ability to fight infection, and nerve damage, which can cause diminished sensation. Check your feet daily to make sure that there are no wounds, blisters, or other issues. Ordinary problems can turn far more serious if left untreated. And if you have poor circulation or nerve damage, it’s possible to have an injury or infection on your foot without feeling it. Daily inspection allows you to spot problems early and get treatment. 4. Brush and floss your teeth. High blood sugar levels can impact oral health — uncontrolled blood sugar levels may lead to more plaque buildup and increase the risk for gingivitis and even advanced gum disease. The ADA recommends brushing your teeth for three minutes at least twice a day and flossing at least once a day. 5. Be physically active. Exercise is great for overall health and helps lower blood sugar levels. “The general recommendation is for 30 minutes at least five times per week." In addition to lowering blood sugar levels, exercise helps improve blood flow, increase energy, reduce the impact of stress, and helps you sleep better, making it essential to put it on your schedule. 6. Eat healthy meals and snacks. Your blood sugar levels can be directly impacted by what you eat and by the scheduling of meals and snacks. Planning your meals each day, rather than just winging it, can make a difference in your blood sugar readings. There are several approaches to diabetes meal planning that you can use as a guide to help you eat healthy, including carb counting and using the glycemic index. Alison Massey recommends working with a registered dietitian to get on the right track with food choices and setting up a daily meal and snack schedule. 7. Protect your skin. Diabetes can wreak havoc on your skin, causing bacterial or fungal infections. Check your body for skin concerns on a daily basis, especially in skin folds such as underarms, between toes, and the groin area. Help protect your skin by keeping it clean and dry. If you notice an injury, even a minor cut, clean it with soap and water. Talk to your doctor if you notice serious injuries to your skin or have a condition you can’t treat on your own. 8. Get a good night’s sleep. Poor sleep patterns can negatively impact glucose metabolism, according to a study published in April 2014 in the Annals of the New York Academy of Sciences. Practicing healthy sleep habits can help you get the sleep your body needs. The National Sleep Foundation recommends going to bed at the same time each evening and waking up at the same time every morning, even on the weekends. Also, engage in a nightly sleep ritual that prepares your body for sleep, such as reading a book or another calming activity that allows your body to wind down. Another way to sleep more soundly is to turn on a white noise machine and close room-darkening curtains. You want to make your bedroom environment as conducive to sleep as possible.