Carrot Smoothie

Ever wondered why does a Carrot Smoothie always taste better when bought? Get so frustrated when you spend too much time preparing it and it turns out to be a “yuckie?”

Here is a simple recipe with a little twist.

 Servings
Quick Meal
Vegetarian
Diabetes-Friendly

Nutritional Info (Per serving):

Calories: 55, Saturated Fat: 0g, Sodium: 16mg, Dietary Fiber: 1g, Total Fat: 0g, Carbs: 13g, Cholesterol: 0mg, Protein: 1g

Exchanges: Vegetable: 0.5, Fruit: 0.5

Carb Choices: 1

 

Prep Time: 10 mins

Cook Time: 15 mins

Rest Time: 10 mins

Total Time: 25 mins

Ingredients

• 1 cup(s) carrot(s), sliced
• 1 cup(s) orange juice
• 1 1/2 cup(s) ice cubes
• 1/2 teaspoon orange peel, finely shredded

Preparation

1. In a covered small saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender. Drain well. Cool.

2. Place drained carrots in a blender. Add finely shredded orange peel and orange juice. Cover and blend until smooth. Add ice cubes; cover and blend until smooth. Pour into glasses. If desired, garnish with orange peel curls.

 

Superfoods for Your Diabetes Diet

A type 2 diabetes diet isn’t just about what you shouldn’t eat. Add these “superfoods” to give you an edge in managing diabetes.

By Dennis Thompson Jr.
Medically reviewed by Pat F. Bass III, MD, MPH

Original post here

Everyone knows you have to cut back on or eliminate certain foods once you’ve been diagnosed with type 2 diabetes. But there are also foods that can help with managing type 2 diabetes, either by providing powerhouse portions of nutrients or by helping quell the ebb and flow of your blood sugar levels. “Diabetes ‘superfoods’ are foods that are low-fat and high in nutrients like vitamins, minerals, and fiber,” says dietitian Sue McLaughlin, RD, CDE, a certified diabetes educator and president of health care and education for the American Diabetes Association. Making these foods part of a comprehensive diabetes diet can make a real difference in managing diabetes.

Beans for Fiber

Incredibly high in fiber and protein, just a half cup of any type of beans will provide about a third of your daily requirement of fiber and as much protein as an ounce of meat. Because of this, beans are wonderful for managing blood glucose levels, giving the body nutrients to slowly digest and process. “They help control the post-meal blood sugar rise,” McLaughlin says. Beans also are great sources of magnesium and potassium.

Fish for Fatty Acids

“Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids that have been shown to be heart-healthy, as long as these [fish] are not breaded and deep-fried,” McLaughlin says. One study also suggests that eating fish at least twice a week may protect people with diabetes against kidney problems.

Nuts for Healthy Fat

Nuts are very filling and contain high levels of unsaturated fats, the kind that contributes to “good” cholesterol. Some nuts and seeds like walnuts and flaxseeds contain omega-3 fatty acids. Nuts also deliver healthy doses of fiber and magnesium.

Berries for Antioxidants

All berries contain good levels of antioxidants, McLaughlin says. They are heart-healthy, cancer-preventing, and fat-free. Compared with other fruits, “they provide a comparatively low amount of calories and carbohydrates considering their serving size,” McLaughlin says. Berries also contain vitamins and fiber.

Broccoli for Vitamins

High in vitamins A and C, broccoli is another low-carbohydrate, low-calorie, high-fiber food that has antioxidant and anti-cancer properties, McLaughlin says. Broccoli also is very filling, a plus for people who need to lose weight. “Try eating a six-inch salad plate full of cooked broccoli,” she says. “It will fill you up and give you 75 calories at most.”

Sweet Potatoes for Fiber

Many people with type 2 diabetes love potatoes, but can’t afford the starch. Sweet potatoes are a great alternative, McLaughlin says. They are high in fiber and vitamins A and C.

Dark, Leafy Greens for Nutrients

Spinach, collard greens, and kale pack high levels of nutrients like vitamins A and C and calcium, and are low in calories and carbohydrates. Other great choices in this group include bok choy and mustard greens.

Whole Grains for Blood Sugar Control

Any time you want bread, pasta, or cereal, you need to make sure it’s made with whole grains. The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

Tomatoes for Lycopene

Here’s another colorful vegetable that contains large amounts of nutrients like iron and vitamins C and E. Tomatoes are very versatile and can be used in many different recipes. Cooked tomato products like stewed tomatoes and ketchup also deliver the important nutrient lycopene, which gives tomatoes their red color and has antioxidant properties.

By Dennis Thompson Jr.
Medically reviewed by Pat F. Bass III, MD, MPH

Original post here

http://www.everydayhealth.com

 

Chocolate May Reduce the Risk of Heart Disease and Stroke

Eating high amounts of chocolate may be good for the heart and brain if its sugar and fat content are trimmed down.

By comparing two groups of people with opposite levels of chocolate intake, scientists from the University of Cambridge found that high intake of dark chocolate, or chocolate with only little milk and sugar added, reduced the risk of cardiovascular disease by 37% and stroke by 29%.

Co-researcher Dr. Oscar Franco pointed out that chocolate is known to decrease blood pressure, but the findings, though promising, need to be tested to confirm the results. This finding, he clarified, should not encourage people who do not eat chocolate to start eating it. He added that those who are already eating chocolate should only take small amounts of it on a regular basis and avoid binge eating.

Excessive consumption of chocolate can lead to weight gain and Type 2 diabetes. Senior heart health dietician  at the British Heart Foundation Victoria Taylor said that though some evidence supports the benefits of chocolate, heart researchers still do not know exactly what it is in chocolate that really helps.

 

According to Taylor, there are still much better ways to reduce the risk of heart disease than eating chocolate.

 

Related Article:

http://www.bbc.co.uk/news/health-14679497

From Rarejob.com

 

Red Flags (Warning Signs) of High Blood Sugar

RED FLAG #1: Ready to Nap Right After a Big Meal? 
This is a normal response to an influx of carbs (think of that post-Thanksgiving dinner feeling). A diet that’s high in simple carbs like sugar, white flour, and sweet beverages — especially when consumed in large quantities at one sitting — overwhelms it. 
What helps: Fenugreek aids carbohydrate metabolism and helps regulate blood sugar levels after meals. Fenugreek contains a specialized type of fiber that slows the absorption of glucose in the intestines and reduces the amount of fat that is absorbed.

RED FLAG #2: Craving Carbs 
Find yourself reaching for quick-hit snacks like candy bars or chips? Simple carbs such as sugars and white flour break down very quickly, providing a fast hit of energy. Soon, however – this energy boost is followed by a dramatic drop in blood sugar. The body is caught in another wave of fatigue. So, before you know it, you’re reaching for a pick-me-up guzzle of soda, another handful of chips, a second cookie (or three).
What helps: Chromium may be the answer for those who have intense cravings for carbohydrate-rich foods. When your blood sugar is low, your appetite for sugars and starches is amplified. Chromium helps stabilize blood sugar and diminish the desire for carbohydrate-laden foods.

RED FLAG #3: Being Overweight — and Unable to Lose Extra Pounds
Most diabetics carry excess weight, says Duke University’s Beth Reardon. Stubborn weight loss despite best efforts can be the result of mixed messages that our cells are receiving, Reardon says. “The cells are starving because the fuel they need (in the form of glucose) is not being absorbed at the insulin receptor site on the cell. In the face of a perceived fuel shortage, the body will hold tightly onto existing stores of energy — fat,” she says.
What helps: Gymnema Sylvestre is a potent weapon against obesity due to its ability to regulate blood sugar, slowing the absorption of glucose and supporting insulin sensitivity. When blood sugar levels are kept in the normal range, hunger is kept at bay.

RED FLAG #4: Looking More Like an Apple Than a Pear
Weight gain is weight gain, and all of it risks moving you down the path toward elevated blood sugar. But added pounds in one particular area — the midsection — are especially associated with insulin resistance and diabetes. For men, the danger point is considered to be a waist circumference of 40 inches or more; for women, the dangerous measurement is a waist of 35 inches or more.
What helps: Cinnamon is an essential addition to your diet if you struggle with blood sugar imbalances or store weight around the stomach and midsection. Insulin is known as the “fat storage” hormone and Cinnamon allows the body to maintain healthy blood sugar levels while producing less insulin.

RED FLAG #5: High Blood Pressure
High blood pressure is linked to many different conditions. But insulin resistance is a common cause when it appears in tandem with excess weight gain (especially around the middle), fatigue, and other negative numbers on a medical workup (abnormal cholesterol levels and high triglycerides). The numbers to beware: blood pressure equal to or higher than 130/85, an HDL “good” cholesterol level below 40 mg/Dl for men and below 50 mg/Dl for women, and triglycerides of 150 mg/Dl.
What helps: Bilberry supports optimal blood pressure by making the blood vessels easier to stretch and expand, thus increasing blood flow. Also remember that high blood sugar makes the blood cells “stickier” causing the heart work harder to pump this thickened blood throughout the body.

Health Alert: Diabetes is fast reaching epidemic proportions. New statistics released by the Centers for Disease Control and Prevention indicate that cases of type 2 diabetes in the U.S. have gone up 90% since 1997. This disease often goes undiagnosed for years. Make sure you get your blood sugar checked annually.