GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu newsletter from October 19-25. This newsletter features the below breakfast burrito as well as information on blood sugar ranges.

GlucoMenu® Breakfast Burrito

Recipe Ingredients:
1/4 cup egg substitute
1/4 cup bell pepper, diced
1/4 cup red onion, diced
1/4 cup mushrooms, sliced
1/2 oz. low sodium mozzarella cheese
1 Mission low carb soft taco size tortilla

Recipe Directions:
1. Pour egg substitute into non-stick skillet. Begin to cook on medium heat.
2. As eggs begin to solidify, add vegetables and cheese and gently fold mixture. Continue to heat until eggs are cooked.
3. Serve mixture on tortilla.
4. Makes 1 burrito.

Nutrition Facts per serving:Calories: 223, Carbohydrate: 23 g, Fiber: 12 g, Fat: 7 g, Protein: 18 g, Sodium: 445 mg

http://www.glucomenu.com/newsletter/09/4209/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu Newsletter from October 12-18, 2009. It includes the below granola recipe and diabetes related topics including glucose tolerance test, sugar, and more.

GlucoMenu® Cranberry Almond Granola

Recipe Ingredients:
1/4 cup wheat germ
2 t. brown sugar
2 T. honey
1 t. vanilla extract
2 T. canola oil
2 T. water
1 t. ground cinnamon
1 3/4 cup dry oatmeal
1/4 cup chopped almonds
1/4 cup dried cranberries

Recipe Directions:
1. In mixing bowl, combine oats and wheat germ, set aside.
2. Blend water, cinnamon, brown sugar, honey, oil, and vanilla.
3. Stir cinnamon mixture into oats.
4. Spread mixture onto large, shallow pan.
5. Bake at 275 degrees for 30 minutes, stirring every 10 minutes.
6. Add cranberries and almonds and continue to bake for an additional 10 minutes.
7. Cool and store in air tight container.
8. Makes five servings.

Nutrition Facts per serving:Calories: 262, Carbohydrate: 36 g, Fiber: 5 g, Fat: 11 g, Protein: 7 g, Sodium: 2 mg

http://www.glucomenu.com/newsletter/09/4109/

GlucoMenu Newsletter

Here is a link to the most recent GlucoMenu Newsletter (October 5-11, 2009). Included in this week’s newsletter is the below Turkey Rice Soup recipe as well as information on sweeteners, and diabetes treatment.

GlucoMenu® Turkey Rice Soup

Recipe Ingredients:
6 oz. roasted skinless, boneless turkey breast, diced
3 cups fat free, reduced sodium chicken broth
1 cup water
1/3 cup dry wild rice
1/4 cup onions, diced
2 celery stalks, diced
1/2 cup carrots, sliced
1 T. garlic, minced
1 t. black pepper
1 t. dried thyme

Recipe Directions:
1. In a large pot, simmer rice, onion, garlic, celery, and carrot in broth and water. Simmer for 30 minutes.
2. Add turkey, pepper, and thyme. Cover and allow to simmer for an additional 20 minutes or until rice is tender.
3. Serve.
4. Makes 4 servings.

Nutrition Facts per serving:
Calories: 140, Carbohydrate: 15 g, Fiber: 2 g, Fat: 1 g, Protein: 18 g, Sodium: 464 mg

http://www.glucomenu.com/newsletter/09/4009/

Diabetes & Weight Loss

Here is a question I received regarding how to lose weight:

How do I lose 60 pounds in 6 months? What things should I be considering before going ahead? Any info much appreciated. I am very grateful for your help. Thanks.

Answer: Its great that you are interested in reaching a healthy body weight. Those with a healthy body weight will have a reduced risk for diabetes, high cholesterol, high blood pressure and heart disease.

You will want to make sure you are eating a balanced diet with sufficient nutrients.

First, talk with your doctor about your weight loss goals and discuss how much weight your doctor recommends losing. Ensure that you do not have any health issues that need to be addressed. Also, discuss exercise with your doctor.

While it seems appealing to lose weight quickly, the general rule of thumb for safe weight loss is 1 to 2 pounds per week.

Here are some tips to help you with your weight loss:

• Increase your activity! The more you move, the more calories you burn. You might choose structured activities such as joining an intramural team sport or taking exercise classes. Also, simple day-to-day choices increase activity such as taking the stairs instead of the elevator, going for a walk instead of watching TV, or walking the golf course instead of using a golf cart.
• Cut out sodas and other sugary beverages. These beverages pack a lot of calories without offering other nutrients. Choose water or other low calorie, low sugar beverages (such as Crystal Light, etc.).
• Limit empty calorie snacks such as chips, cookies, cakes, etc.
• Get your whole family involved. When everyone is eating healthy & exercising, temptation to overeat or choose empty calorie foods is lower.
• Increase your fiber intake. Fiber is naturally found in grains, vegetables and fruits. One of the benefits of fiber is that it helps to keep you full longer.
• Focus on whole grains instead of refined flour foods. Choose whole grain bread over white bread, select brown rice over white rice, and choose whole grain cereal instead of sugar ones.
• Include vegetables and fruits in your diet as snacks as well as part of meals (choose whole vegetables and fruits over juice).
• Include low-fat dairy products and lean protein sources.
• Watch portion sizes of high fat foods such as salad dressing. Limit other high fat foods such as fried foods, butter, etc.

Stay motivated and remember it takes time to lose weight just as it takes time to gain weight. You can do it!

GlucoMenu Newsletter

A link to the GlucoMenu Newsletter from September 28 - October 4, 2009 is below. Included in this newsletter is the below Carrot Raisin Muffin recipe along with information on diabetes & omega-3 fats, and more.

GlucoMenu® Carrot Raisin Muffins

Recipe Ingredients:
1 1/3 cup wheat flour
1/2 cup all purpose flour
2 t. baking powder
1/2 t. ground nutmeg
1/2 t. ground cloves
1/2 t. ground cinnamon
1/2 cup egg substitute
8 fl. oz. lowfat buttermilk
3 T. canola oil
1/2 cup unsweetened applesauce
2 T. honey
1 t. vanilla extract
1 1/2 cup shredded carrot
1/3 cup raisins
1/4 cup chopped walnuts

Recipe Directions:
1. Combine flours, powder, nutmeg, cloves, and cinnamon in a mixing bowl. Set aside.
2. In medium mixing bowl, mix egg substitute, buttermilk, oil, applesauce, honey, and vanilla. Stir egg mixture into flour mixture.
3. Stir in carrots, raisins, and walnuts.
4. Spoon batter into non-stick muffin pan.
5. Bake at 400 degrees for about 20 minutes or until inserted toothpick comes out clean.
6. Makes 8 muffins.

Nutrition Facts per muffin: Calories: 244, Carbohydrate: 36 g, Fiber: 4 g, Fat: 9 g, Protein: 8 g, Sodium: 169 mg

http://www.glucomenu.com/newsletter/09/3909/