Blog Entries With Tag: protein


Posted: Jul 24, 2013

I went down the "evil" isle today - while I was killing time (having new tires put on my little red zoom zoom car at Costco - what a BIG difference - no more vibrations on the wheel now due to chunks of tire flying off).  

Anyway, I love dark chocolate (my fav is the one below).  As per "instructions" from many articles I've come across - a square of the darkest chocolate possible is supposed to be good for your heart.  I like that excuse, I love chocolate (what woman doesn't) - so the brand I usually buy (see below) is what I like best.


Then I saw this other brand, same company, another dark chocolate with that has the latest and greatest phase...  quinoa.   I started to look at the label on the back and then decided - WAIT - I've got to take pictures of both nutrition labels - because what I was reading made it soooo confusing to decide on which to buy.  What do I mean by this - well - if you look at each label I've posted below - you will perhaps see what I mean.
                                       
      **** DARK CHOCOLATE NUTRITION LABEL ****



If you look at the Dark Chocolate nutrition label shown above - it has MORE calories due to the fat/sodium/fibre/protein but LESS carbs.  What really surprised me the most was the fibre/protein being abit more - but it does not contain quinoa.   I found that abit odd - seeing as quinoa has more fibre and protein than regular types of sides dishes that I use - so figured when looking at the nutrition label for below for the Quinoa Dark Chocolate - there would be a change in the fibre/protein content - that it would be more. 

    **** QUINOA DARK CHOCOLATE NUTRITION LABEL ****


Can you figure that one out?  Is there anyone who is a Nutritionist reading this?  So,  I left the store - without any chocolate (though I did buy some Chocolate Peanut M&M's for my DH - who will probably wisely share with me while we're on holidays sailing over the next few weeks).  

I thought looking at food labels in American grocery stores was overwhelming - but to make me feel at such a loss when it comes to my love of a simple dark chocolate!!! Noooo,  I think I'm going to have to go lie down on a shrinks couch and figure out where to go from here :)

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Posted: Jun 26, 2012

Quinua (Quinoa) plants near Cachora, Apurímac, Peru. Altitude: 3800m

(Photograph: Maurice Chédel)

Okay - what’s the big buzz about this grain (don’t ask me how you pronounce it – everyone I talk to about it says it differently ) –  I just think of the name ‘Quinn’ with ‘oa ‘ afterwards – rolls off the tongue nicely)?  Now, did you know it’s actually a seed – and is related to beets (yum), spinach (I’m Popeye the Sailor Man – flexing my muscles here), and …. tumbleweed (where’s my Trigger and heel spurs – I’m a wanna be Roy Rogers).   The other part of the history of Quinoa (Quinua in Spanish) is that when the European conquest in South America took place, the Inca’s were  banned from growing it because of  its status within indigenous non-Christian ceremonies.  Instead, they were forced to grow wheat!!!    Darn foreigners taking over – well – karma is paying them back as the year 2013 has been declared International Year of Quinoa by the United Nations.

So, history lesson over – what I’ve discovered about quinoa is that not only is it nutrient rich, but also for those of us watching our carb intake and/or spikes in blood sugar (diabetic or not) it's an excellent choice as either a meal in itself or as a side dish.  It’s considered a protein by many articles I’ve come across in my research – and has all the essential amino acids in it which other grains are missing.  Along with that, it’s higher in iron and potassium and is a good source of B vitamins, Omega-3 fatty acids, magnesium, copper, zinc and fiber.

On the weekend at my yacht club I belong to, we had a Pot Luck dinner (it was our Founder's Day - when the idea of the club was formed back on June 24th, 1958).  I always try to bring something different to get folks to try something different – last time I brought some dolmades  (stuffed vine leaves).  They went over alright with the crowd there – bit of hesitation –many jokes about smoking a cigar still rings in my ears (really – they do look like cigars) – but they did get eaten up – though with some hesitation from folks that are your usual meat ‘n potato eaters.  This time, I tried a quinoa salad on them, thinking that it would be picked over and leftovers would remain for my DH and myself to eat on the other 2 days were were staying at our floating cottage (it was a long weekend here in Quebec – gotta make the most of our summer here in the northern climate of Canada).  I placed my usual placard showing what was in the food (I always do this incase of food allergies) – and viola – the bowl was basically licked clean – and I received so many compliments that I told them I’d post the recipe for them.  So my friends at Stormont Yacht club – the little gem along the Saint Lawrence Seaway in Ontario – this recipe is for you!  

 

***** FATCATANNA'S QUINOA SALAD *****

This recipe is a compilation of various recipes I’ve come across – and if you are like me – just wing it – and it’ll always come out great.  The secret to this recipe is to add the quino at the END of the vegetables being thrown in the marinade.  My other suggestion, deseed your tomatoes.  I do this due to folks having problems sometimes with seeds (my Mum has diverticulitis ).  I also do this more for how the final product looks and makes the salad less “mushy”.  Again, it’s up to you, and whatever way you do it – let us know how it turns out!  

Ingredients:

  • 2 cups water
  • 1 cup quinoa
  • 1 pinch of sea salt
  • ¼ cup olive oil (I just blop it in – so is probably more)
  • ½ teaspoon sea salt
  • Freshly ground pepper (use whatever amount you like)
  • 2-3 cloves of garlic, minced
  • ¼ cup lemon Juice (I love lemons – so I tend to put in abit more)
  • 3 tomatoes, diced (again – I deseed mine – you can use more if you wish)
  • 1 cucumber, diced (I used Lebanese cucumbers due to low seed count – I yield about 1 ½ cups – but again – you can use more or less depending on what you like).
  • 2 carrots, grated (about 1 ½ cups – it’s up to you the chef!!!)
  • 2 bunches green onions, diced (I use more, and actually tried out purple onions in my latest recipe
  • 1 cup or more of coriander chopped (or you can use parsley – whatever you have in your garden or on hand in the fridge)
  • ¼ cup of fresh mint chopped (if you don’t like mint – don’t use it – it was in the version I made for SYC)
  • 300 grams of feta cheese, crumbled in with fingers (you can use more if you wish – I usually do).

DIRECTIONS:

  1. In a saucepan, bring water to boil.  Add quinoa (see note below) and a pinch of sea salt. Reduce heat to low, cover and simmer for 15 minutes (or until liquid is mainly all absorbed).  Allow to cool to room temperature; fluff with a fork.
  2. While the quinoa is cooking, in a large bowl (and I mean large since I like to toss my salad around so it gets good coverage), combine olive oil, sea salt, pepper, garlic, lemon juice, tomatoes, cucumber, green onions, carrots, coriander (or parsley), mint, feta.  Stir in cooled quinoa.

OPTIONAL:

To increase the protein to make the salad a main meal – I’ve thrown in black beans – about a cup and a bit to the salad. Again, use your imagination, and whatever you have on hand in your fridge!

NOTE:  As one reader pointed out (thanks Moggy B - my "step sister") - some people find quinoa has a bitter aftertaste.  To avoid this, simply rinse the qwuinoa in a fine mesh strainer - then add it to the boiling water at that point.  I know for myself - I don't rinse it - but it depends on how sensitive your taste buds are.  Also, to check out the full nutritional facts - click on this link - very VERY informative website! 

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Posted: Jan 28, 2011

 

Last week I wrote a blog with a few details of my latest 6 month visit to my endocrinologist. I'm the opposite of many diabetics who fear the outcome of their A1C. I don't have that problem as I've pretty well got that one down pat especially since going onto the pump (but I still don't think I'm using that piece of equipment to it's full advantage - in April I finally get to see a endo and their team of experts to drill them with my questions). My problem is with that aging thing of inactivity, peri-menopause, yadda, yadda, yadda. I'm basically a lazy cow most of the times. Yes, I try to "walk the talk" when I can, use the stairs instead of lifts, I park my vehicle as far away from the shopping centre as possible to get abit of exercise. It's not enough - to me that is - and I'm trying to fit in at least 30 minutes of exercise a day - but it's tough - and I'm failing pretty miserable in that area.

So, my next goal in life is to shed that weight that's crept up on me since last August. My fav jeans that I love to wear feel like I'm squeezing my lower half of my body into a sausage skin. I refuse to become a more plump sausage (banger) in a frying pan - I MUST resist the heat of the frying pan. I'm hoping to have an online blog diary elsewhere other then here at Diabetes1.org because frankly, it could be pretty boring stuff for you to read. Main thing, I've just started a food diary when coming home today from the shops - and as you can see not that interesting - but I'm hoping by putting everything in the open for anyone to see and me too - that it'll help me stick to what I'm trying to accomplish. Shed at least 20 pounds - I have no time frame set in mind - but a year would be nice to accomplish this in - I just want to lose this weight - if I can shed more - even better!

Example of my food diary I just started a few hours ago (it's going to be abit of work typing this out - but I feel I need a 2 week record of what I "normally" eat to figure out where to go to shed the weight).

Friday, January 28, 2011 13:25:33

150 calories - - Red River Cereal - - 28 g carbs minus 6 g fibre = 22 g carbs

34 calories - 1 Tbsp - brown sugar = 9 g carbs

40 calories - Big dollop of coffee cream = 2 g carbs

55 calories -  - 2 Tbsp of protein soya powder = 13 g of protein

BG - 3.7 mmol/l  - Bolus? - pump saying I'm low - to not bolus - will check later


Yes, some of you who have met me say - "You're not overweight!". My Mum actually said this to me this week on the phone - very unusual for my Mum to compliment me! Just step me on the scales today - and I am topping abit over .... to say this in public ... 160 pounds. There said it - can't take it away - resist the Edit button.

Off I now go, away from my netbook (it was fun posting this blog thru' this device), to do abit of cycling on my stationery bike! Wish me luck! Oh and my BG is currently 5.5 mmol/l (99 mg/dl) - an hour after eating my cereal - so still no bolus - and good range to be in for exercise.

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Blog: WIDA

Posted: Feb 2, 2010

A rich, healthy breakfast is important for a good start of the day

The Canadian Diabetes Association guidelines suggests a blood glucose of 10.0 mmol/L (180 mg/dl) or less 2 hours after a meal (this target should be 8.0 mmol/L or less if you are not reaching your A1C target of 7.0 or less). Reaching this target after breakfast may be difficult because often this meal contains food with a high glycemic index. Examples of high glycemic index foods are: white bread, white bagel, Cheerios, Corn Flakes, Rice Krispies. Alternative low glycemic index choices would be 100% stone ground whole wheat bread, heavy mixed grain bread, pumpernickel, All BranTM, Bran Buds with PsylliumTM and Oat BranTM. More information about glycemic index and reference charts are found at http://www.carbs-information.com/glycemic-index.htm.

It is important to make sure that your breakfast is balanced and contains some protein and (good) fat to help slow down the absorption of the carbs and provide proper nutrition. Some suggestions are low fat yogurt, peanut butter, almonds, egg and cheese. For more information consult your dietitian.

Some authorities are suggesting to bolus about 20-25 minutes before eating breakfast as this would give the rapid acting insulin some time to start acting as blood glucose rises from these easily digested carbs. 

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Posted: Apr 3, 2009

I went to see my endo yesterday - of course - like we all do - wondering what my latest A1C was going to be.  Well, it was 5.7% - down abit from 6 months ago plus I've lost some weight.  Whoo! Whoo!  Though that "whoo, whoo" - quickly changed to a state of shock when the endo told me he had noticed protein in my urine.  I'm in good control of my diabetes - how could it happen?  I mean blood sugars are good and I've never had high blood pressure. So, after over 40 years of being diabetic - are complications of having it for so long starting to creep up on me - just not wrinkles around the eyes???? 

He was pretty busy that day (it was a 1 hour wait to see him) - and I didn't really get to get down to the nitty gritty with him like we usually do.  When he said he was going to hike up the Avapro  from 150 mg to 300 mg - my brain became alert.  I was honest with him and told him -  "Uhm duh, I take it when I remember - like ... not that often".  Shaking his head - he said - "you take insulin - take your pill!".  In the medical world these meds are called ACE inhibitors that help relax your blood vessels so blood flows more freely and lowers blood pressure and puts less work on your kidney.  He had prescribed it to me many moons ago - as a preventative for having kidney problems.   Fine and dandy - but even before going on this med - I had perfect blood pressure results - so even despite one of my friends telling me to "take it" - well - I've fallen off the wagon as far as taking the Avapro.

When I got home I went and did abit of research on Avapro (http://chealth.canoe.ca/drug_info_details.asp?brand_name_id=88&rot=4) - and what's got me even more confused was when I read a paragraph saying this medication  may not be good if you have kidney problems already.  Yikes!!!!

 So of course, I'm worried now - wouldn't you be?  Is it because I've been eating low carb diet?  I didn't have time to tell my endo this.   If it is, I'm going back to my way of eating before. Oh joy, OJ in the morning again and how I have missed your sunny smile in the morning!!!  The one thing I'm going to try to find out is what the number was for the protein found in my urine - was I on the edge, middle ... ???  I completely forgot to ask the endo this in my shock - which is not usual for me.  Of course, office is closed today - so I'll have to wait until Monday - then consult a chart I've come across as to where I stand.

 

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