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    GlucoMenu® Newsletter February 7-13, 2011

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    Message from Christine:

    Hi Everyone!  This week's newsletter includes:
    1. Increasing Fiber
    2. Chicken Enchilada Recipe
    3. Can You Reverse Diabetes?
    4. Sick Days
    5. Exercise Journal
    Make it a great week!

    Christine Carlson, Registered Dietitian & Certified Diabetes Educator
    GlucoMenu® Nutrition Director
       

    Tip of the Week:

    The American Diabetes Association recommends 25-35 grams of fiber per day.  To increase dietary fiber:

    • choose whole fruits and vegetables over juices,
    • choose whole grain bread over white bread,
    • eat whole grain cereals more often than refined, high sugar cereals,
    • select brown rice over white rice, and
    • choose whole grain pasta over refined flour pasta.

    A diet rich in fiber can help reduce cholesterol levels and promote weight loss.

    GlucoMenu® Chicken Enchiladas

    Recipe Ingredients:
    12 oz. roasted skinless chicken breast, diced
    8 Mission low carb soft taco size tortillas
    1 1/2 cups low salt black beans
    4 T. salsa
    2 1/2 cups Old El Paso enchilada sauce
    6 oz. low sodium mozzarella, shredded
    1/4 cup black olives, sliced

    Recipe Directions:
    1. Mix black beans and salsa.
    2. Pour 1 cup of enchilada sauce in bottom on a 9x12" baking dish.
    3. Place even amount of chicken and bean mixture in 8 tortillas.
    4. Sprinkle each with 1 small pinch of cheese.  Roll up and place in dish.
    5. Pour remaining enchilada sauce over rolled up tortillas.
    6. Sprinkle remaining cheese over top.  Top with olives.
    7. Bake in oven at 350 degrees for 40 minutes or until cheese has melted and sauce is bubbling.
    8. Makes 8 enchiladas.

    Nutrition Facts per serving:
    Calories: 309,  Carbohydrate: 31 g,  Fiber: 13 g,  Fat: 10 g,  Protein: 26 g,  Sodium: 754 mg

     
     
       

    E-mails to Christine:

    Q:  Can you reverse diabetes?

    A:    Type 2 diabetes cannot be reversed, but complications can be minimized with good blood sugar control.  Your best defense is a balanced diet, physical activity...

    Read Christine's Entire Answer

    Featured Article: Diabetes Sick Days

    Everyone gets the occasional flu or cold but if you have diabetes, more attention needs to be given to caring for yourself.  Blood sugar can become elevated when you are sick even if you have not eaten because your body is stressed.  Follow these tips when feeling sick to better control blood sugar...

    Sick Days & Diabetes

    Food Picker® Updates:

      Below are some new items added to Food Picker

    Dreamfields Spaghetti:
    The American Diabetes Association states 1/3 cup of cooked pasta equals 1 carbohydrate choice...

    Sara Lee Plain Bagels:
    Bagels are usually low in fat but high in calories and carbohydrate.  Consider a whole grain bagel for added fiber.  Some bagels are large in size so try...

    Jell-O Sugar Free Gelatin Snacks Cherry:
    This snack is very low in calories and carbohydrate and can be consumed more often.  The American Diabetes Association recognizes this as a free food...

    GlucoMenu® Support Group:

    In this issue:
    1. Low blood glucose level
    2. Exercise & diet helping
    3. Why is my blood sugar high in the morning? (response)
    4. Diabetic denial (response)
    5. How can you lose weight? (response)

    Greg's Exercise Tips:

      Success is 5% Perspiration and 95% Dedication

    A daily exercise journal is a great way to track progress and stay motivated.  Record the date, your body weight, and exercise duration after each workout.  It is incredibly motivating to look back in the journal/log and see how far you have progressed!
    Follow Greg on Twitter for Exercise & Motivation Tips!

    Reviews:

    I would just like to say thank you so much!  I wish I had heard about GlucoMenu® years ago!  I am so glad that I just happened across your website.  I am very pleased.

    More Customer Reviews...

    GlucoMenu® has teamed up with the American Diabetes Association!

                   

    Receive a FREE subscription to The American Diabetes Association magazine when you join GlucoMenu® 

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