Archive for November, 2010


Breakfast: new ideas for diabetics

Since this is the last day of National Diabetes Awareness month, we’d like to share some of our ideas for low-carb breakfasts. Breakfast seems to be the most difficult meal for diabetics. The American tradition of breakfast cereals and sugary donuts, danish and muffins just doesn’t work on a low-carb diet. The grain industry has tried to get us to replace these with “whole grain” products, but in many cases, while these are better than processed flour products, they are not the optimal choice for anyone concerned about blood sugar.

Lox, Bagel & Cream Cheese – LITE!
A very satisfying breakfast that is very low in carbs and sugars is smoked salmon. We use wild smoked salmon and replace the cream cheese with either low-fat varieties or cheese substitutes made from grains such as rice.

Key here is the bagel! 1 bagel can have as much as 50 grams of carbohydrates!
Instead we replace the bagel with WASA crackers. They are sturdy enough to hold up to the salmon but most varieties only have about 12 grams of carbohydrates. Be sure to check the package as there is some variation among the various offerings. Quick, easy, no-cooking option to satisfy your morning need for energy!

Low-fat/No-carb egg scramble
For a hot breakfast, with no fuss, try scrambling egg whites in your microwave.
You’ll have to test your own oven but most cook up in 1 – 2 minutes.
Just put egg whites into a small bowl with your favorite herbs [maybe Herbes de Provence?] and a simple vegetable like chopped spinach or tomatoes. Top with no-fat cheese when eggs are firm and ready to eat!
Note there is NO toast or other grain in this dish! It’s not needed and you’ll feel satisfied quickly.

Eating Breakfast Out
Just because you’re eating breakfast out is no reason to go off your low-carb diet.
We find most restaurants are very accommodating with substitutions.
Just ask for grilled tomatoes instead of hash browns, and replace the toast with a fruit cup.

I also find Chromium to be a very good dietary supplement for those concerned about regulating the carbs they do eat.

LipoTrim from www.boomerangwellness.com contains two dynamic and powerful ingredients that synergistically reduce the storage of new fat and maintain healthy blood glucose levels to assist in weight loss. Garcinia cambogia extract and chromium polynicotinate help to reduce the rate of lipogenesis and assist in maintaining healthy blood sugar levels

It’s well known that high performance athletes carb-load before a practice or event. This means that they get an extra shot of energy from the carbohydrates in sugars. The introduction of energy drinks allowed athletes to carb-load without the bulk and weight of food, and the convenience made the immediately popular in the sports communities.

Sugar is the main ingredient in energy drinks, although there is also caffeine. The remaining ingredients vary but might include vitamins, minerals and amino acids. According to one list [http://www.energyfiend.com/sugar-in-drinks] the amount of sugar can reach almost 5 grams per ounce. In an 8 oz. serving that’s 40 grams of sugar!

The extra burst of energy from energy drinks quickly became popular for anyone needing a pick-me-up. However, the average person is not consuming an energy drink before a marathon or 20 mile bike ride. They are studying for finals, dealing with sleep deprivation from new babies or fighting jet lag. These activities just don’t burn the calories needed to balance the intake of that much extra sugar! To burn the extra 100 to 200 calories a 138 pound woman would have to run a mile.

Sugar-free Alternative
If you are not a high-performance athlete and are just looking for some extra energy, we recommend sugar-free energy drinks such as sugar-free WINRGY.


Utilizing key ingredients such as riboflavin, vitamin B12, niacin and a proprietary blend of amino acids and caffeine, Winrgy helps promote alertness and energy with zero grams of sugar. Winrgy incorporates a unique blend of vitamins and minerals that are important in the creation of noradrenaline, a powerful neurotransmitter responsible for regulating alertness and the sleep-wakefulness cycle as well as being essential for memory and the learning process. Additionally, essential ingredients in Winrgy help the body convert energy from carbohydrates, protein, and fat, as well as combat daily physical and mental fatigue. Unlike caffeine alone, Winrgy offers the raw materials necessary to promote the body’s normal production of noradrenaline and is ideal for anytime performance is required. Plus, it’s gluten free.

Whether you’re a diabetic or just trying to keep your weight down, click here to order Sugar Free WINRGY and immediately reduce your sugar consumption!

Did you know that Americans gain an average of 14 pounds over the Holidays?
Don’t get into the trap of gaining just because special Holiday foods are available.  With some simple strategies, you can maintain your weight and keep your blood sugar in check.

Here are some ideas…

Cranberry Sauce is a must at Thanksgiving but the canned variety is often filled with high carb corn syrup.   You can make a healthier low-carb version that is very easy and can be prepared ahead.  Beware the recipes that suggest using orange juice…lots of sugar there, albeit “natural”.  We suggest Stevia, a natural sweetener over sucralose [Splenda] or other processed sweeteners.

Low-carb cranberry sauce

4 cups fresh or frozen cranberries
2 Tbsp stevia powder (more or less to taste)
1-1/2 cups water
Optional: chopped walnuts

Mix the stevia powder into the water in a 4 quart saucepan on the stove.
Cook over medium heat, stirring constantly, until all sweetener is dissolved.
Add the cranberries.  Bring to a boil and cook until skins burst, about 5 minutes. Serve warm or refrigerate.
Makes 8 one-half cup servings.

Nutritional information for 1/8 of the recipe:
Calories: 25, Carbohydrates: 6 g, Fiber: 2 g, Net carbohydrates: 4 g, Protein: 0g, Fat: 0 g
Adapted from Examiner.com

Lower-carb Potatoes
While sweet potatoes drenched in maple syrup or other sugary stuff may be a family tradition, they are not good for anyone on a low-carb diet.  Opt instead for roasted sweet potatoes and skip the white potatoes.

Interesting steamed veggies
Steamed veggies don’t need to be boring.
This Brussels sprout recipe is interesting but without added sweetness or fat.

Steamed Brussels Sprouts w/Red Grapes
Wash and stem 1 pound Brussels Sprouts removing any damaged or discolored outer leaves.
Half lengthwise.
Wash ½ pound seedless Red Grapes
Bring water to a boil and place steamer into pan.
Place Brussels Sprouts into the steamer for a few minutes testing for partial doneness as timing depends upon size.
Add grapes for about 1 minute at end of cooking.
Serve sprinkled with pepper and/or dried sage.

Other tips:  Drink an 8 ounce glass of water 20 minutes before dinner.

Dessert
Eliminate the crust and you can now indulge in Pumpkin Pudding – a great alternative to pie!

Stevia Sweetened Pumpkin Pudding
from www.nourishingdays.com


Ingredients

  • 4 large eggs from pastured chickens
  • 1 15 oz. can pumpkin
  • 1/2 cup of full fat coconut milk or heavy cream
  • 1/2 tsp salt
  • 3/4 tsp. NuNatural brand no-carb stevia powder
  • 2 teaspoons cinnamon
  • 3/4 teaspoon ground ginger
  • 3/8 teaspoon cloves
  • 1 teaspoon vanilla extract

Directions

  1. Preheat oven to 350 degrees. Butter a pie pan or casserole dish.
  2. In a large bowl beat the eggs. Beat in the pumpkin and coconut milk or cream. Add the salt, stevia, spices and vanilla, mixing thoroughly. If you’d like to be certain you can taste and add more sweetener. (Raw eggs from pastured hens won’t hurt you.)
  3. Pour into buttered pie pan or casserole dish. Place on the middle rack of the oven and bake for 30-40 minutes, or until the center is just slightly jiggly. It will continue to set while it cools.
  4. Place on a cooling rack and then refrigerate until chilled. Serve topped with nuts/seeds and whipped cream, coconut cream or yogurt cheese.

In 1993 – almost 10 years ago – the Dana Farber Cancer Institute in Boston made a landmark discovery in a study of tumors.  They found the first hint there may be a link between inflammation and insulin resistance, especially as related to obesity.  Essentially the study showed that even low levels of inflammation interfere with signals regulating insulin production. Since then, studies at many hospitals, universities and government agencies have documented the link between diabetes and inflammation.

There has been an equal amount of research documenting that Omega 3 fatty acids reduce inflammation.  Studies at the University of California San Diego by Oh and colleagues showed that the GPR120 protein is a receptor for Omega3 fatty acids in fat cells.  The activation of GPR120 by the Omega-3 fatty acids then inhibits multiple inflammation cascades and actually reversed insulin resistance in obese mice!

So in addition to cutting the levels of fats and triglycerides in the blood as discussed in our previous post, Omega-3 fatty acids have been scientifically shown to reduce inflammation, one of the leading causes of Type 2 diabetes!

Clearly, you’ll want the purest form of Omega-3 available.  Boomerang Wellness offers just that combination of concentration and purity.  Go to www.boomerangwellness.com for details on this amazingly clear choice for reducing inflammation that is linked to diabetes and other life-threatening diseases.

Reference

As described later in a paper published in the Journal of Clinical Investigation. 2005 May 2; 115(5): 1111–1119, the researchers reported the following findings:

“Lipids and inflammatory mediators: integration of metabolic and immune responses in adipocytes and macrophages through shared mechanisms. Under normal conditions, adipocytes store lipids and regulate metabolic homeostasis, and macrophages function in the inflammatory response, although each cell type has the capacity to perform both functions. In obesity, adipose tissue becomes inflamed, both via infiltration of adipose tissue by macrophages and as a result of adipocytes themselves becoming producers of inflammatory cytokines. Inflammation of adipose tissue is a crucial step in the development of peripheral insulin resistance. In addition, in proatherosclerotic conditions such as obesity and dyslipidemia, macrophages accumulate lipid to become foam cells. Adipocytes and macrophages share common features such as expression of cytokines, FABPs, nuclear hormone receptors, and many other factors. As evidenced by genetic loss-of-function models, adipocyte/macrophage FABPs modulate both lipid accumulation in adipocytes and cholesterol accumulation in macrophages, as well as the development of insulin resistance and atherosclerosis. PPARγ and LXR pathways oppose inflammation and promote cholesterol efflux from macrophages and lipid storage in adipocytes.”