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Overcoming Diabetes

Overcoming Diabetes
By: moodyrah

I'm Sarah. Several people in my family have diabetes, and I've been constantly researching ways that they can lead a lifestyle that's healthy but not too restricting either. This blog is a way for me to share what I've learned with you. 


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 Blog Entries
Great Food for Groups - Aug 18
Lately I've had a book club (lovingly) invading my house every few weeks, so I've had to put a lot of thought into what to feed them. MyFoodAdvisor has been a big help for ...
more
Healthy Meals for Diabetic Patients - Mar 15
I’m going to visit my family for a week, and I’m very excited! My parents always prepare delicious meals for me (I’ve already given them a list of things ...
more
The Importance of Oral Hygiene - Feb 13
Diabetes puts you at a greater risk for oral health problems like gingivitis and tooth decay. Not only does diabetes weaken your body's response to infections, but high blood ...
more
Decadent Desserts for those with Diabetes - Feb 11
When my aunt was diagnosed with diabetes, she tried to quit sugar cold turkey. She drank unsweetened tea, stayed away from desserts, and never drank any soda. While a few ...
more
Great Food for Groups
Posted: Aug 18, 2014 16:07:29 0 Comments.
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  • Lately I've had a book club (lovingly) invading my house every few weeks, so I've had to put a lot of thought into what to feed them. MyFoodAdvisor has been a big help for this. Here are some of my favorite recipes I've tried out on my wonderful guinea pigs:

    Mini Veggie Frittatas

    Ingredients

    9 paper muffin liners
    Cooking spray
    ¼ cup onion, diced
    ½ cup green pepper, diced
    5 eggs
    4 egg whites
    1/2 teaspoon salt (optional)
    1/4 teaspoon freshly ground black pepper
    3 tablespoons freshly grated Parmesan cheese

    Instructions

    1. Preheat the oven to 375 degrees F. Line a muffin pan with muffin papers.
    2. Spray a sauté pan with cooking spray and heat the pan over medium-high heat. Add the onions and pepper and cook for 5 minutes. Set aside.
    3. In a medium bowl, whisk together the remaining ingredients. Add the green pepper and onions to the egg mixture and mix well.
    4. Pour the egg mixture into muffin cups, filling each about 2/3 full. Bake 20 minutes or until the centers of the frittatas are firm.

     

    Caprese Kabobs

    Ingredients

    18 bamboo mini forks or small skewers
    18 grape tomatoes
    18 small basil leaves, folded in half
    18 fresh mozzarella balls (1/4 ounce each)

    Dressing
    1 tablespoon olive oil
    1½ tablespoons balsamic vinegar

    Instructions

    1. Place 1 grape tomato, 1 basil leaf, and 1 mozzarella ball on each bamboo fork. Repeat this process for 18 kabobs. Place the kabobs on a serving platter.
    2. In a small bowl, whisk together the dressing ingredients. Right before serving, pour the dressing over the kabobs to coat evenly.

     

    Lemony Fruit Cup

    Ingredients

    ½ cup fat-free frozen whipped topping, thawed in refrigerator
    ¼ teaspoon grated lemon zest
    2 teaspoons fresh lemon juice
    1 tablespoon sliced almonds, dry roasted, crushed
    1 medium kiwifruit, peeled and cut into 4 slices
    4 medium strawberries, quartered
    ½ teaspoon confectioner’s sugar

    Instructions

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Healthy Meals for Diabetic Patients
    Posted: Mar 15, 2011 14:52:28 2 Comments.
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  • I’m going to visit my family for a week, and I’m very excited! My parents always prepare delicious meals for me (I’ve already given them a list of things I want to eat over my stay), and I wanted to surprise them by returning the favor. I’ve been researching healthy recipes for those with diabetes. Earlier I shared some dessert recipes with you, and now I’d like to post some of the meals I’m thinking of making.

     

    But before we get to that, here are some general tips to keep in mind:
    • Take smaller portions.
    • Eat foods with less fat.
    • Eat plenty of fruits and vegetables.
    • Use less salt and avoid sugar.

     

    Syrian Style Lentil Soup

    4 Servings 

     

    Ingredients

    1 tablespoon olive oil

    1 onion, chopped

    2/3 cup dry green lentils

    1 3/4 cups water

    1 tablespoon all-purpose flour

    2/3 cup chopped fresh spinach

    3 tablespoons lemon juice

    1/2 teaspoon salt

     

    Directions

    1. Heat oil in a pot over medium heat. Stir in onion and cook until soft about 7 minutes, stirring occasionally. Add the lentils and water and bring to a boil, then reduce heat to low and simmer, uncovered, until lentils are tender, 20 to 25 minutes. Cooking times will vary depending on the freshness of the lentils.
    2. Ladle a half cup of the soup liquid into a bowl and whisk in the flour to form a paste. Mix the paste into the soup. Add the spinach, lemon juice, and salt. If you prefer a thinner soup, add a bit more water. Cook until spinach is wilted, about 5 minutes. Adjust salt and lemon to suit your taste.

     

     

    Spanish Omelette

     

    Ingredients: 

     

    5 small potatoes,peeled and sliced 

    Vegetable cooking spray 

    medium onion, minced 

    1 small zucchini, sliced

    1cup green/red peppers, sliced thin 

    5 medium mushrooms, sliced 

    3 whole eggs, beaten 

    5 egg whites, beaten 

    Pepper and garlic salt with herbs, to taste 

    3 ounces shredded part-skim mozzarella cheese 

    1 Tbsp. low-fat parmesan cheese 

     

    Directions: 

    1. Preheat oven to 375 °F. 
    2. Cook potatoes in boiling water until tender. 
    3. In a nonstick pan, add vegetable spray and warm at medium heat. 
    4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown. 
    5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. 
    6. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes. 
    7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces. 

    Spanish Rice with Chicken

    Ingredients: 

     

    2 Tbsp. olive oil 

    2 medium onions, chopped 

    6 cloves garlic, minced 

    2 stalks celery, diced 

    2 medium red/green peppers, cut into strips 

    1 cup mushrooms,chopped 

    2 cups uncooked wholegrain rice 

    3 pounds boneless chicken breast, cut into bite-sized pieces,skin removed 

    1 tsp. salt (optional) 

    2 cups low-fat chicken broth 

    Saffron or SazónTM for color 

    3 medium tomatoes, chopped 

    1 cup frozen peas 

    1 cup frozen corn 

    1 cup frozen green beans 

    Olives or capers for garnish (optional) 

     

    Directions: 

     

    1. Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender. 
    2. Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
    3. Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil. 
    4. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes. 
    5. Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired. 

     

    Lamb Kebabs

    (makes 4 servings)

     

    Ingredients

    1 1/2 pounds( 720 g) lean lamb, cut into 1 inch (2.5 cm) cubes

    2 teaspoons (10 ml) grated fresh ginger

    4 cloves garlic

    2 red chilies, seeded

    1 teaspoon (5 ml) ground cumin

    1 tablespoon (15 g )fresh cilantro

    1 teaspoon (5 ml)canola oil

    4 ounces (120 g)cherry tomatoes

    1/4 red bell pepper, cut into 1 inch squares

    3 ounces (90 g) button mushrooms

    butter flavored cooking spray

    1/2 teaspoon (2.5 ml)salt (optional)

     

    Directions

    1. In the bowl of a food processor, place the ginger, garlic, chilies, cumin, cilantro, and oil. Process until finely chopped.
    2. Combine the spice mixture with the cubed lamb and allow to marinate for 1 hour.
    3. Preheat the broiler or grill. Using 8 skewers, place the meat, tomatoes and red pepper on them topping each with a mushroom. 
    4. Spray with cooking spray and broil for 2 minutes per side for medium rare lamb. 
    5. Sprinkle with salt, if allowed, just before serving.

    The Importance of Oral Hygiene
    Posted: Feb 13, 2011 10:44:25 0 Comments.
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  • Diabetes puts you at a greater risk for oral health problems like gingivitis and tooth decay. Not only does diabetes weaken your body's response to infections, but high blood glucose levels in the saliva forge an environment in which bacteria thrive. 

    In light of this information, people with diabetes should take great care to maintain impeccable dental hygiene. Use oral care products displaying the American Dental Association's Seal of Acceptance. Brush at least twice a day - after each meal if possible - and floss once a day. You can also use an antimicrobial mouthrinse or toothpaste. Also make sure to visit your dentist regularly.

    Here are some tips on how to effectively clean your teeth:

    Brushing. A toothbrush can only clean one or two teeth at a time. Allow about 3 minutes of brushing to clean all your teeth well.

    • Use a brush with soft bristles and rounded ends. Soft bristles are less likely to hurt your gums.
    • Angle the brush against the gum line, where teeth and gums meet.
    • Move the brush back and forth with short strokes. Use a gentle, scrubbing motion.
    • Brush the outside surfaces of the teeth. Do the same for the backs of the teeth and chewing surfaces.
    • Brush the rough surface of your tongue to remove germs and freshen your breath.
    • Remember to brush your gums too.
    • Get a new toothbrush when the bristles are worn or bent, about every 3-4 months.

    Flossing. Few people really enjoy flossing. But if you don't floss, you're only doing half the job of cleaning your teeth and gums. Flossing cleans away plaque and bits of food from between your teeth and below the gum line. It gets places your brush can't reach. Floss once a day.

    1. Break off 18 inches of floss and wind most of it around one of your middle fingers. Wind the rest around the same finger of the other hand.
    2. Hold the floss tightly between your thumbs and index fingers. Leave about an inch between them.
    3. Use a gentle sawing motion to get the floss between your teeth. Never snap the floss into the gums.
    4. When you get the floss to the gum line, curve it into a C-shape against one tooth. Scrape up and down on the sides of each tooth to remove plaque.
    5. As floss gets worn and dirty, move to a clean section and continue. Don't forget the backsides of your rear teeth.
    6. When you're done brushing and flossing, rinse your mouth with water. 

     
    You should contact your doctor if you notice:
    • gums that are bleeding more easily
    • gums that are red, swollen, or tender
    • gums  that have pulled away from the teeth
    • pus between the teeth and gums when the gums are pressed
    • persistent bad breath or a bad taste in the mouth
    • permanent teeth that are loose or separating
    • changes in the way your teeth fit together when you bite

    My sources are below. They're great resources for further reading:

    http://diabetes.niddk.nih.gov/dm/pubs/complications_teeth/index.htm

    http://www.diabetes.org/living-with-diabetes/treatment-and-care/oral-health-and-hygiene/brush-and-floss.html

    http://www.ada.org/sections/scienceAndResearch/pdfs/patient_18.pdf


    Decadent Desserts for those with Diabetes
    Posted: Feb 11, 2011 16:27:52 0 Comments.
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  • When my aunt was diagnosed with diabetes, she tried to quit sugar cold turkey. She drank unsweetened tea, stayed away from desserts, and never drank any soda. While a few people expressed surprise and admiration at first, no one really understood the sacrifice she made. I admit that I was one of them.

    It wasn't until she actually told me how hard it was to quit eating your favorite foods that I began to understand how difficult this was for her. So I spent some time researching recipes on my favorite food website, allrecipes.com.

    This post is dedicated to yummy desserts that a diabetic can have. I've posted the links to the recipe pages so you can read the reviews, check out the nutrition information, and customize the recipe for the number of servings you want.

    Bon Appetit!
    ---

    Yield: 4 dozen  

    Ingredients
    1/3 cup vegetable oil
    1 cup white sugar
    3 eggs
    1/4 cup molasses
    2 1/4 cups all-purpose flour
    1 cup whole wheat flour
    1 tablespoon baking powder
    1 1/2 tablespoons ground ginger
    3/4 tablespoon ground cinnamon
    1/2 tablespoon ground cloves
    1/4 teaspoon ground nutmeg

    Directions
    Preheat the oven to 375 degrees F (190 degrees C). Grease a cookie sheet.
    In a large bowl, mix together oil, sugar, eggs, and molasses. In another bowl, combine flours, baking powder, ginger, cinnamon, cloves, and nutmeg; mix into egg mixture to form a stiff dough.

    Divide dough in half, and shape each half into a roll the length of the cookie. Place rolls on cookie sheet, and pat down to flatten the dough to 1/2 inch thickness.
    Bake in preheated oven for 25 minutes. Remove from oven, and set aside to cool.
    When cool enough to touch, cut into 1/2 inch thick diagonal slices. Place sliced biscotti on cookie sheet, and bake an additional 5 to 7 minutes on each side, or until toasted and crispy.


    Serving Size: 6

    Ingredients
    2 eggs, beaten
    1 cup applesauce
    1 teaspoon ground cinnamon
    2 teaspoons white sugar
    1 cup all-purpose flour
    1/2 cup whole wheat flour
    2 teaspoons baking powder
    2 teaspoons vanilla extract
    1/2 cup raisins

    Directions

    In a large mixing bowl, combine eggs, applesauce, cinnamon, sugar, flour, baking powder, vanilla, and raisins. Form small cakes out of the batter.
    Heat a nonstick griddle over medium heat, fry the cakes until both sides are browned, about 5 to 7 minutes.


    Yield: 24 Brownies

    Ingredients
    1/2 cup all-purpose flour
    6 tablespoons unsweetened cocoa powder
    1 cup white sugar
    1/8 teaspoon salt
    2 tablespoons vegetable oil
    1/2 teaspoon vanilla extract
    1 (4 ounce) jar pureed prunes baby food
    2 eggs

    Directions
    Preheat oven to 350 degrees F (175 degrees C). Grease an 8x8 inch square pan.
    In a medium bowl, stir together flour, cocoa, sugar, and salt. Pour in oil, vanilla, prunes, and eggs. Mix until everything is well blended. Spread the batter evenly into the prepared pan.
    Bake for 30 minutes in the preheated oven, or until top is shiny and a toothpick inserted into the center comes out clean.

    Sugarless Applesauce Cake


    Servings: 12

    Ingredients
    2 cups all-purpose flour
    1 teaspoon baking powder
    1 teaspoon baking soda
    1/2 teaspoon ground cinnamon
    1/2 teaspoon ground nutmeg
    1/2 teaspoon salt
    1 1/2 cups unsweetened applesauce
    3/4 cup brown sugar twin
    2 eggs
    1 teaspoon vanilla extract
    1/2 cup raisins

    Directions
    Preheat oven to 350 degrees F (175 degrees C). Spray an 8x4 inch loaf pan with cooking spray.
    Sift together flour, baking powder, baking soda, cinnamon, nutmeg and salt. Set aside.
    Beat the eggs until light and add sugar twin. Add applesauce and vanilla.
    Add flour mixture and beat until smooth. Fold in raisins.
    Pour batter into loaf pan. Bake at 350 degrees F (175 degrees C) for about an hour, or until a toothpick inserted into cake comes out clean.


    Yield: 36

    Ingredients
    1/2 cup applesauce
    1/2 cup white sugar
    1/2 cup brown sugar
    1 1/2 teaspoons vanilla extract
    2 egg whites
    1 1/4 cups all-purpose flour
    1 teaspoon baking soda
    1/2 teaspoon salt
    3/4 teaspoon ground cinnamon
    1 1/4 cups quick cooking oats
    1/2 cup semisweet chocolate chips
    1/2 cup chopped walnuts
    1/3 cup dried cranberries

    Directions
    Preheat oven to 350 degrees F (175 degrees C). Grease 2 baking sheets.
    Beat applesauce, white sugar, brown sugar, and vanilla in a large bowl. In another bowl, use an electric mixer to beat egg whites until they are frothy and begin to firm up. Fold egg whites into applesauce mixture. Combine the flour, baking soda, salt, and cinnamon. Fold into the egg mixture. Stir in the oats, chocolate chips, walnuts, and cranberries. Drop by heaping teaspoons on prepared baking sheets.
    Bake cookies in preheated oven until set and lightly browned, about 10 minutes. Remove immediately to wire racks to cool.

    Banana Spice Cookies


    Yield: 60

    Ingredients
    1/2 cup butter
    2 1/4 cups all-purpose flour
    1 cup white sugar
    2 eggs
    1 teaspoon vanilla extract
    1/2 teaspoon ground cinnamon
    1/4 teaspoon baking soda
    1/8 teaspoon ground cloves
    3 ripe bananas, mashed
    1 teaspoon baking powder
    1/2 cup chopped walnuts

    Directions
    Preheat oven to 375 degrees F (190 degrees C).
    Beat butter or margarine with an electric mixer on medium to high speed for 30 seconds. Add one cup of the flour, the sugar, eggs, baking powder, vanilla, cinnamon, soda, and cloves. Beat until thoroughly combined.
    Stir in the remaining flour. Beat in bananas and nuts. Drop by rounded teaspoons 2 inches apart onto a greased cookie sheet. Bake for 8 to 10 minutes or until edges are lightly browned. Cool cookies on a rack.

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