Author: Marci Sloane

Veggie Mexican

Ingredients 1 Tbsp. olive oil 1/2 cup chopped onions 1/2 cup chopped mushrooms 1 15-ounce can of red kidney beans, drained and rinsed very well 1 3/4 cup low sodium/fat chicken broth 10 ounce frozen corn 1 cup chunky salsa 1/2 cup dry lentils, rinsed 1 cup broccoli and zucchini, diced 1/2 tsp. chili powder 1/2 tsp. garlic powder Directions Brown onions in olive oil and then add everything in order. Simmer for 20-30 minutes or until rice is tender. Can be served in a tortilla and/or with salad. Food Exchanges: 2 Starch, 1/2 Fat, 1 1/2 Lean Meat Nutritional Info (per serving): Makes 4 Servings Carbohydrate: 35g Protein: 12g Fat: 4g Recipe provided courtesy of Marci Sloane, MS, RD, LD/N, CDE, who is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for...

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Diabetes Medications & Possible Nutrient Deficiency

Having diabetes necessitates living a more regimented life. It includes thinking about food choices, exercise regimens, stress management, testing your glucose levels and maintaining a healthy A1c. Actually, living a healthy existence, with a higher quality of life, requires most of the aforementioned recommendations. Some people with diabetes have lower levels of certain nutrients due to the condition itself or from the medication’s actions. Evaluating levels of specific nutrients found on your blood work will indicate if vitamins would restore the amount lacking and how much to supplement with. Biguanides like the generic, Metformin or the brand names: Glucophage, Glumetza or Fortamet may decrease absorption of cobalamin (B12), folic acid (B9), and Coenzyme Q10. An easy blood test will help you determine if you need to supplement with B12 or folate and how much you may need. A B12 deficiency may create one or more symptoms such as: diabetic neuropathy (numbness, pain and/or tingling in the extremities – especially the feet), anemia or memory loss. In order to absorb B12 you need to have adequate amounts of Intrinsic Factor which is a protein found in the stomach. If your B12 levels are too low your doctor may give you B12 injections or have you take a sublingual (under the tongue) dose of B12. A tiny flavored pill is placed under the tongue so it can be absorbed into your...

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Eat for Strength, not Weakness

Most of us are exposed to information via the internet, magazines, newspapers, the news and overhearing other people’s conversations. At this point, we are aware of the foods that may harm our health and the foods that may help to strengthen us. Yet, most of us continue to eat without a conscience. We don’t think about our food or beverage choices. Instead, we feed ourselves whatever we desire. Unlike the compromises we are forced to make in relationships, in our jobs, with our bank accounts and other things in the real world, when it comes to food we treat ourselves like royalty. How can this be rationalized or explained? It is clear how costly healthcare is and how medications are inconvenient to take. Medications cost a lot and have some side effects. Yet we choose to eat foods that studies repeatedly show us are harmful. Take a minute and think about this. How many of you ask for sauces, dressings or gravies on the side and dip smaller amounts? Many of these condiments are laden with artery-clogging, cholesterol building saturated fat, sodium that challenges our vascular system, blood pressure and possibly kidney health, and sugar that makes glucose levels rise. Appreciate the wonderful flavor while you control the harm it may do if you have too much of it too often. Can your hamburger be plain with ketchup instead...

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Helpful Hints for Your 4th of July Party

Party time can be stressful when you have diabetes. You wonder what will be served, if you will overindulge in some of your favorite “fun” foods and how it will affect your glucose levels. The last thing you want to do is allow stress to hinder your enjoyment or be at the forefront of your thoughts on a joyous occasion. No doubt, July 4th picnic foods are primarily carbohydrates: hot dogs/hamburgers on a bun, corn on the cob, cole slaw, fruit, dessert, etc. Here are some helpful hints so that you can more healthfully celebrate your Independence Day: Choose which carbohydrates are most important to you. Perhaps you can have the hot dog or hamburger without the bun if you know you’ll be indulging in some corn on the cob and coleslaw. Take the skin off the chicken where most of the artery-clogging, cholesterol raising saturated fat AND sweet barbecue sauce is. Treat yourself to a large salad and grilled vegetables to fill up on high nutrient, low calorie and lower carbohydrate foods. Maybe even bring your own cut up raw vegetables like carrots, celery and vitamin C packed red peppers and a delicious zero calorie/zero carbohydrate Walden Farms veggie dip? Pick your favorite flavor: Bleu Cheese, French Onion, Ranch or Bacon dip. Have more fruit than sweet treats while you’re socializing! Or at least consider bringing a Sweet...

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Extend Products for Weight Management

Maintaining a healthy weight can be challenging because we tend to omit the foods we enjoy. Human beings do not like being deprived of things and that is why diets are short-term solutions to long-term problems. Extend products allow you to enjoy decadent tastes that you crave, with fewer calories, and that digest slowly so you are satisfied for a long period of time. Crunchy snack lover alert! Just imagine digging into a bag of Extend Crisps, whether it be the Zesty Ranch, Italian Herb, Honey BBQ, White Cheddar or Cinnamon and not feeling guilty! Each single serving bag has about 120 calories, similar to potato chips, however there is a BIG difference. After eating Extend Crisps you will not need or want to eat another bag right away. In fact, you won’t be hungry for quite a while. The uncooked cornstarch will help to suppress your appetite since it slows down the digestion of the particular food it’s in. Potato chips simply encourage your appetite because of the quick digesting carbohydrates and you will want to eat a bigger bag right away. There lies the reason for the bad carbohydrate reputation: the quicker you digest the food the more carbohydrates you will crave – there’s your vicious overconsumption of carbohydrates cycle. Similarly, for sweet lovers, there are Extend Drizzles in Chocolate Dream and Caramel Bliss. These snacks are...

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