Honey Lemon Chicken

Serves 4; serving size: 1/4 recipe

Ingredients
2 Tbsp honey
2 Tbsp freshly squeezed lemon juice
4 cloves garlic, minced
1/2 tsp black pepper
8 boneless, skinless chicken thighs

Preparation

  1. Preheat oven to 375°F.
  2. In a bowl, combine honey, lemon juice, garlic, and pepper.
  3. Coat chicken with honey mixture, and arrange in a baking dish. Bake for 40 minutes, until juices run clear when chicken is pierced.

Nutrition Information
Exchange/Choices
1/2 Carbohydrate
4 Lean Meat
1 Fat

Calories: 255
Calories from Fat: 100
Total Fat: 11.0 g
Saturated Fat: 3.2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Cholesterol: 100 mg
Sodium: 95 mg
Total Carbohydrate: 10 g
Dietary Fiber: 0 g
Sugars: 9 g
Protein: 27 g

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Stress!

  • Stress can be physical or mental.
  • It can complicate diabetes by distracting you from proper care or affecting blood glucose levels directly.
  • Learning to relax and making lifestyle changes can help reduce mental stress.

Stress results when something causes your body to behave as if it were under attack. Sources of stress can be physical, like injury or illness. Or they can be mental, like problems in your marriage, job, health, or finances.

When stress occurs, the body prepares to take action. This preparation is called the fight-or-flight response. In the fight-or-flight response, levels of many hormones shoot up. Their net effect is to make a lot of stored energy — glucose and fat — available to cells. These cells are then primed to help the body get away from danger.

In people who have diabetes, the fight-or-flight response does not work well. Insulin is not always able to let the extra energy into the cells, so glucose piles up in the blood.

How Stress Affects Diabetes

Many sources of stress are long-term threats. For example, it can take many months to recover from surgery. Stress hormones that are designed to deal with short-term danger stay turned on for a long time. As a result, long-term stress can cause long-term high blood glucose levels.

Many long-term sources of stress are mental. Your mind sometimes reacts to a harmless event as if it were a real threat. Like physical stress, mental stress can be short term: from taking a test to getting stuck in a traffic jam. It can also be long term: from working for a demanding boss to taking care of an aging parent. With mental stress, the body pumps out hormones to no avail. Neither fighting nor fleeing is any help when the “enemy” is your own mind.

In people with diabetes, stress can alter blood glucose levels in two ways:

  • People under stress may not take good care of themselves. They may drink more alcohol or exercise less. They may forget, or not have time, to check their glucose levels or plan good meals.
  • Stress hormones may also alter blood glucose levels directly.

Scientists have studied the effects of stress on glucose levels in animals and people. Diabetic mice under physical or mental stress have elevated glucose levels. The effects in people with type 1 diabetes are more mixed. While most people’s glucose levels go up with mental stress, others’ glucose levels can go down. In people with type 2 diabetes, mental stress often raises blood glucose levels. Physical stress, such as illness or injury, causes higher blood glucose levels in people with either type of diabetes.

It’s easy to find out whether mental stress affects your glucose control. Before checking your glucose levels, write down a number rating your mental stress level on a scale of 1 to 10. Then write down your glucose level next to it. After a week or two, look for a pattern. Drawing a graph may help you see trends better. Do high stress levels often occur with high glucose levels, and low stress levels with low glucose levels? If so, stress may affect your glucose control.

Reducing Mental Stress

Making changes

You may be able to get rid of some stresses of life. If traffic upsets you, for example, maybe you can find a new route to work or leave home early enough to miss the traffic jams. If your job drives you crazy, apply for a transfer if you can, or possibly discuss with your boss how to improve things. As a last resort, you can look for another job. If you are at odds with a friend or relative, you can make the first move to patch things up. For such problems, stress may be a sign that something needs to change.

There are other ways to fight stress as well:

  • Start an exercise program or join a sports team.
  • Take dance lessons or join a dancing club.
  • Start a new hobby or learn a new craft.
  • Volunteer at a hospital or charity.

Coping Style

Something else that affects people’s responses to stress is coping style. Coping style is how a person deals with stress. For example, some people have a problem-solving attitude. They say to themselves, “What can I do about this problem?” They try to change their situation to get rid of the stress.

Other people talk themselves into accepting the problem as okay. They say to themselves, “This problem really isn’t so bad after all.”

These two methods of coping are usually helpful. People who use them tend to have less blood glucose elevation in response to mental stress.

Learning to Relax

For some people with diabetes, controlling stress with relaxation therapy seems to help, though it is more likely to help people with type 2 diabetes than people with type 1 diabetes. This difference makes sense. Stress blocks the body from releasing insulin in people with type 2 diabetes, so cutting stress may be more helpful for these people. People with type 1 diabetes don’t make insulin, so stress reduction doesn’t have this effect. Some people with type 2 diabetes may also be more sensitive to some of the stress hormones. Relaxing can help by blunting this sensitivity.

There are many ways to help yourself relax:

  • Breathing exercises
    Sit or lie down and uncross your legs and arms. Take in a deep breath. Then push out as much air as you can. Breathe in and out again, this time relaxing your muscles on purpose while breathing out. Keep breathing and relaxing for 5 to 20 minutes at a time. Do the breathing exercises at least once a day.
  • Progressive relaxation therapy
    In this technique, which you can learn in a clinic or from an audio tape, you tense muscles, then relax them.
  • Exercise
    Another way to relax your body is by moving it through a wide range of motion. Three ways to loosen up through movement are circling, stretching, and shaking parts of your body. To make this exercise more fun, move with music.
  • Replace bad thoughts with good ones
    Each time you notice a bad thought, purposefully think of something that makes you happy or proud. Or memorize a poem, prayer, or quote and use it to replace a bad thought.

Whatever method you choose to relax, practice it. Just as it takes weeks or months of practice to learn a new sport, it takes practice to learn relaxation.

Dealing with Diabetes-Related Stress

Some sources of stress are never going to go away, no matter what you do. Having diabetes is one of those. Still, there are ways to reduce the stresses of living with diabetes. Support groups can help. Knowing other people in the same situation helps you feel less alone. You can also learn other people’s hints for coping with problems. Making friends in a support group can lighten the burden of diabetes-related stresses.

Dealing directly with diabetes care issues can also help. Think about the aspects of life with diabetes that are the most stressful for you. It might be taking your medication, or checking your blood glucose levels regularly, or exercising, or eating as you should.

If you need help with any of these issues, ask a member of your diabetes team for a referral. Sometimes stress can be so severe that you feel overwhelmed. Then, counseling or psychotherapy might help. Talking with a therapist may help you come to grips with your problems. You may learn new ways of coping or new ways of changing your behavior.

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Retro Pasta Salad with Ham

Serves 4; serving size: 1 1/2 cups

Ingredients
6 oz uncooked whole-grain penne pasta
4 oz extra-lean ham, chopped
1 cup finely chopped green bell pepper
3/4 cup thinly sliced celery
1/4 cup finely chopped red or yellow onion
3 Tbsp sweet pickle relish
1/3 cup reduced-fat mayonnaise

Preparation

  1. Cook pasta according to package directions, omitting any salt or fats.
  2. Meanwhile, in a medium mixing bowl, combine remain¬ing ingredients. Mix well and set aside.
  3. Drain cooked pasta in colander and run under cold water until completely cooled. Shake off excess liquid.
  4. Add pasta to ham mixture and mix gently, yet thoroughly.

Nutrition Information
Exchange/Choices
2 1/2 Starch
1 Vegetable
1 Lean Meat
1/2 Fat

Calories: 290
Calories from Fat: 70
Total Fat: 8.0 g
Saturated Fat: 1.4 g
Polyunsaturated Fat:
Monounsaturated Fat:
Cholesterol: 20 mg
Sodium: 640 mg
Total Carbohydrate: 44 g
Dietary Fiber: 6 g
Sugars: 9 g
Protein: 12 g

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ABC’s of Heart Disease

Keeping your ABCs in check can also help you lower your risk for heart disease and stoke. The ABCs are an easy way to remember some of the most important health issues related to diabetes. As a man with diabetes, it’s important to stay informed about related health complications, take a look at the ABCs, and speak with your healthcare provider to see if these issues are affecting you.

A is for A1C

Your A1C reflects your average blood glucose level for the two to three month period before the test. Your healthcare provider uses it to determine how well you are managing your blood sugar. A goal of less than 7 percent is desirable, which corresponds to an average blood glucose level of 150 mg/dL.

B is blood pressure

Men with diabetes should aim for a blood pressure level below 130/80 mm Hg. You should monitor blood pressure at each routine diabetes visit.

C is for cholesterol (lipids)

A complete cholesterol test, referred to as a lipid panel or lipid profile, includes the measurement of four types of fats (lipids) in your blood, low-density lipoprotein (LDL), high-density lipoprotein (HDL) cholesterol, total cholesterol and triglycerides. LDL is sometimes called the “bad”cholesterol. Too much of it in your blood causes the accumulation of fatty deposits (plaques) in your arteries (atherosclerosis), which reduces blood flow. HDL is sometimes called the “good”cholesterol because it helps carry away LDL cholesterol, thus keeping arteries open and blood flowing more freely. Total cholesterol is the sum of your blood’s cholesterol content. Triglycerides are another type of fat in the blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides, which are stored in fat cells and released later for energy.

Note: Now you know your ABCs. Speak with your healthcare provider about ways to keep your ABCs in control.

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Baked Steak with Creole Sauce

Serves 4; serving size:

Ingredients
2 tsp olive oil
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 8-oz can crushed tomatoes
1/2 tsp chili powder
1/4 tsp celery seed
1/2 tsp garlic powder
1 lb lean boneless round steak

Preparation

  1. In a large skillet over medium heat, heat the oil. Add the onions and green pepper and saute until onions are translucent (about 5 minutes).
  2. Add the tomatoes and the seasonings; cover and let simmer over low heat for 20 to 25 minutes. This allows the flavors to blend.
  3. Trim all visible fat off the steak. In a nonstick pan or a pan that has been sprayed with nonstick cooking spray, lightly brown the steak on each side. Transfer the steak to a 13 x 9 x 2 in baking dish; pour the sauce over the steak and cover.
  4. Bake at 350 degrees for 1-1/4 hours or until steak is tender. Remove from oven; slice steak and arrange on a serving platter. Spoon sauce over the steak and serve.

Nutrition Information
Exchange/Choices
1 Vegetable
3 Lean Meat

Calories: 194
Calories from Fat: 72
Total Fat: 8 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Cholesterol: 75 mg
Sodium: 148 mg
Total Carbohydrate: 4 g
Dietary Fiber: 1 g
Sugars: 3 g
Protein: 25 g

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Hot Roast Beef Sandwich

Serves 4; serving size:  Serving Size: 2 bread slices, 3 oz cooked beef, and about 2 Tbsps sauce

Ingredients
1 lb boneless sirloin steak
2 tsps instant coffee granules
1/4 tsp black pepper
1/2 cup water
1/4 cup dry red wine
2 tsps balsamic vinegar
2 tsps from a 1-oz package au jus gravy mix
1 tsp sugar
1/8 to 1/4 tsp dried pepper flakes
6 oz whole-wheat Italian bread, cut into 8 slices, warmed
2 Tbsps stone-ground or regular Dijon mustard
2 Tbsps chopped parsley (optional)

Preparation

  1. Sprinkle both sides of the beef with the coffee granules and the pepper, pressing down with fingertips to adhere. Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray and cook beef for 4 minutes on each side. Place on cutting board and let stand 3 minutes before thinly slicing.
  2. Meanwhile, stir together the water, wine, vinegar, gravy mix, sugar, and pepper flakes in a small bowl and set aside.
    Add the wine mixture to the skillet and bring to a boil, scraping the bottom and boiling 3 minutes or until reduced to a scant 1/2 cup. Remove from heat and stir in the oil. Add any accumulated juices from the beef (on the cutting board).
  3. Place two bread slices on each of four dinner plates, spread each bread slice with equal amounts of the mustard (about 1/2 tsp), arrange equal amounts of the beef on top of bread slices, spoon the sauce over all, and sprinkle with the parsley if desired.

Nutrition Information
Exchange/Choices
1 1/2 Starch
3 Lean Meat

Calories: 275
Calories from Fat: 55
Total Fat: 6.0 g
Saturated Fat: 2.0 g
Polyunsaturated Fat:
Monounsaturated Fat:
Cholesterol: 40 mg
Sodium: 720 mg
Total Carbohydrate: 23 g
Dietary Fiber: 3 g
Sugars: 5 g
Protein: 28 g

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S-T-R-E-T-C-H

Loosen up with gentle, simple S-T-R-E-T-C-H-E-S!

Before you start exercising, you may find it helpful to stretch you muscles. Proper stretching will increase your flexibility and minimize your chances of pulling a muscle.

By following this simple routine, you can become loose and limber in a few minutes. Perform all stretches slowly with controlled movements for 10-20 seconds taking slow deep breaths. Do not bounce or stretch to the point of pain.

  1. Standing Hip Stretch
    Start from a standing position. Take a full step forward with your left foot. Gently bend left knee to lower hips, keeping right heel on ground and right knee straight. Switch and repeat.
  2. Standing Quad Stretch
    While standing, bend your left leg and reach back to grasp you left ankle. Pull you foot toward your buttocks while placing other hand on a bench or chair for support. Switch and repeat.
  3. Standing Wall Pushes
    Stand arms length from a sturdy pole or wall. Place your hands on the wall at shoulder height, bend the elbows, lean in from the ankles, and press your body upright until you feel a slight strain in your legs.
  4. Standing Calf Stretch
    While standing, extend one leg in front of you and place the heel on the floor, toes in the air. Keeping the back straight, bend forward at the hips until you feel the stretch of the calves. Switch and repeat.

Repeat this entire sequence when you finish exercising to prevent undue stiffness and soreness later.

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Mini-Burgers with Carmelized Onions by Jackie Newgent, RD

The caramelized onions give big-sized taste to these baby-sized burgers. Plus, they provide so much moistness and pleasant sweetness, you’ll forget this savory, mini-meat cuisine is lean.

Serves: 6; Serving size: 1 burger

Ingredients
2 tsp canola oil
3 cups thinly sliced Vidalia, Maui, or other sweet onion
1/2 tsp sea salt, or to taste (divided use)
12 oz lean ground beef sirloin (antibiotic free)
1 Tbsp organic ketchup
1 1/2 tsp steak sauce
1 large garlic clove, minced
1/4 tsp freshly ground black pepper, or to taste
6 (1 1/2 oz) soft whole grain or other soft dinner rolls
6-12 organic baby arugula leaves, or to taste (optional)

Preparation
1. Preheat broiler or grill. Heat the oil in a large nonstick skillet over medium heat. Add the onion and 1/4 tsp salt. Cook, stirring constantly, for 15 minutes or until golden brown.

2. In a medium bowl, add the beef, ketchup, steak sauce, garlic, 1/4 tsp salt, and pepper and combine with your hands until just mixed. Form into 6 burgers.

3. Broil or grill 1 minute per side or until medium well. (Remember, these burgers are lean and little, so they can dry out quickly with overcooking.) Remove from heat and let the burgers sit for 3 to 5 minutes before placing in buns. Top each beef patty with about 2 Tbsp caramelized onion and 1 to 2 arugula leaves (if using). Serve with additional organic ketchup or other condiment of choice.

Nutritional Information
Exchanges/Choices
1 1/2 Starch
1 Vegetable
1 Lean meat
1/2 Fat

Calories:   210
Calories from Fat: 52
Total Fat:  6 g
Saturated Fat: 1 g
Cholesterol:  20 mg
Sodium:  450 mg
Total Carbohydrate: 24 g
Dietary Fiber: 4 g
Sugars:  5 g sugars
Protein:  15 g

 

Food Flair 
Create Mini California-Style Burgers with Caramelized Onion. Just before serving, slice up some Hass avocado, add a pinch of sea salt, and place in burgers. You won’t need ketchup or other condiments.

Fast Fix
Prepare caramelized onions a day in advance. Store refrigerated in a covered bowl. Let them sit at room temperature 30 minutes before serving on the burgers.

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Types of Exercise

Types of Exercise

A comprehensive physical activity routine includes three kinds of activities:

  • Aerobic Exercise
  • Strength Training
  • Flexibility Exercises

You should also look for additional ways to be active throughout the day. See our tips below for ideas to be more active throughout the day.

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it’s best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven’t been very active recently, you can start out with 5 or 10 minutes a day. Increase your activity sessions by a few minutes each week.

If your schedule doesn’t allow for 30 minutes straight of exercise throughout the day, you can break it up into no less than 10-minute spurts to get the same health benefits. For example, you might take a brisk 10-minute walk after each meal.

If you’re trying to lose weight, you may want to exercise more than 30 minutes a day.

Here are some examples of aerobic exercise:

  • Take a brisk walk (outside or inside on a treadmill)
  • Go dancing
  • Take a low-impact aerobics class
  • Swim or do water aerobic exercises
  • Try ice-skating or roller-skating
  • Play tennis
  • Ride your bicycle outside
  • Stationary bicycle indoors

Strength Training

Strength training, done 2-3 times a week, helps build strong bones and muscles. It makes everyday chores like carrying groceries easier for you. With more muscle, you burn more calories, even at rest. Strength training can also help to prevent weight gain. Here are some ways to do it:

  • Join a class to do strength training with weights, elastic bands, or plastic tubes
  • Lift light weights at home
  • Try calisthenics

Flexibility Exercises

Flexibility exercises, also called stretching, help keep your joints flexible and reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Your health care team can provide information on how to stretch. Improve your flexibility by:

  • Taking an aerobics or fitness classes that includes stretching
  • Doing yoga or Pilates
  • Stretching on your own before and after exercising

Being Active Throughout The Day

In addition to formal exercise, there are many opportunities to be active throughout the day. Any activity will burn calories. The more you move around, the more energy you’ll have. Some ways that you can be more active throughout the day include:

  • Walk instead of drive whenever possible
  • Take the stairs instead of the elevator
  • Work in the garden, rake leaves, or do some housecleaning every day
  • Park at the far end of the shopping center lot and walk to the store
  • Walk down every aisle of the grocery store
  • Walk in place or stretch while you watch TV
  • Walk around the house or up and down stairs while you talk on the phone
  • Get up from your desk and take a lap around the office once each hour while you are at work

 

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Angel Lush (Diabetic Friendly)

Serve up this heavenly dessert for a low-fat treat. As a bonus, the fruit provides vitamin C.

Kraft Angel Food 175w

 

Number of servings: 10 | Prep Time: 15 mins (plus refrigerating)

Ingredients
1 can (20 oz.) DOLE® Crushed Pineapple, in juice, undrained
1 pkg. (1.5 oz.) JELL-O® Vanilla Flavor Fat Free Sugar Free Instant Pudding
1 cup thawed COOL WHIP® Sugar Free Whipped Topping
1 pkg. (10 oz.) round angel food cake, cut horizontally into 3 layers
10 fresh strawberries

Preparation

  1. Mix pineapple and dry pudding mix in medium bowl with whisk until well blended. Stir in COOL WHIP.
  2. Stack cake layers on plate, filling layers and topping with pudding mixture.
  3. Refrigerate 1 hour. Top with berries just before serving.

Nutritional Information (per serving)
140 calories
1.5g total fat
1g saturated fat
0g trans fat
0mg cholesterol
390mg sodium
32g carbohydrates
1g dietary fiber
25g sugars
2g protein
0% DV vitamin A
20% DV vitamin C
6% DV calcium
0% DV iron

Exchange: 2 Carbohydrate, 1/2 Fat
Carb choices: 2

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