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GlucoMenu® Newsletter September 29 - October 5, 2008
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GlucoMenu® White Bean Chili
Recipe Ingredients:
2/3 cup dry white beans
2 T. canola oil
3 T. garlic, minced
1 cup onion, chopped
1 - 4 oz. can chopped green chilies
1 1/2 t. ground cumin
1 1/2 t. red pepper flakes
2 cups fat free, reduced sodium chicken broth
1 cup water
1 cup tomatillos or green tomatoes, chopped
1/2 cup chopped cilantro
1 T. lime juice
3 oz. roasted skinless chicken breast, diced
1/2 cup light sour cream
Recipe Directions:
- Soften beans by covering with cold water in a saucepan; bring to boil for 2 minutes and let stand for 1 1/2 hours; drain.
- In a large saucepan, heat oil with garlic and onion; saute for 3 minutes. Add chilies, cumin, and red pepper; continue to saute for an additional 5 minutes.
- Add beans, chicken, broth, water, and tomatillos. Heat until beans are tender (about 1 hour).
- Add cilantro and lime juice.
- Serve topped with light sour cream. Makes 4 servings.
Nutrition Facts per serving:
Calories: 302, Carbohydrate: 32 g, Fiber: 8 g, Fat: 11 g, Protein: 20 g, Sodium: 438 mg
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Tip of the Week:
Did you know stress can affect your blood sugar? Work,
family, or financial issues are all sources of stress in life. Stress can
produce chemicals that increase blood sugar. Consider your habits when you
are under stress. If you eat more when you are stressed, this
can also lead to increased blood sugar. Follow these tips to reduce stress
and control blood sugar.
- Exercise daily to alleviate stress.
- Write down what causes stress and take steps to control
your behavior when reacting to stress.
- Talk with a friend or join a support group to lessen
stress.
- Engage in a relaxing activity such as gardening or reading
when you feel stressed.
Blood sugar control includes eating right, regular
exercise, and limiting stress.
Food Picker:
 Several sauces were recently added to Food Picker!
La Victoria Thick N Chunky Salsa
Mrs. Dash Garlic Lime 10-Minute Marinade
Prego Chunky Garden Combination Italian Sauce
Hunts Original BBQ Sauce
[More sauces...]
GlucoMenu® Food Picker v2.0 for Diabetics
GlucoMenu® Support Group:
In this issue:
1. Should I be taking insulin shots? (response)
2. Metformin concerns (response)
3. Lactic Acid Build up
4. Diagnosed 1 week ago
5. What can we eat?
6. Type 2?
7. Gnawing hunger
Featured Article: Sugar & Diabetes
In the past, when someone was diagnosed with diabetes, they were told they should not eat
sugar. The thinking was that sugar affected blood sugar more than complex carbohydrates (table sugar
compared to a slice of bread). That thinking has shifted...
Sugar & Diabetes
Exercise Tip:
Consider joining a gym or health club. Becoming a gym member can help
you exercise consistently, especially on the days where outdoor activity is not
an option due to weather. Ask your local health club for a free 2-week pass
to evaluate whether it is a fit for you. Health club staff should be able to introduce
you to the equipment (how to use it) and other benefits of the facility.
E-mails to Christine:
My glucose tolerance test was at 105 - how high/low is that compared to acceptable levels?
Recent Feedback:
"I have found your program to be very useful and I would recommend it to anyone in need of an easy to use diet that gets the results and is very tasty to boot."
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