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    GlucoMenu® Newsletter January 17-23, 2011

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    Message from Christine:

    Hi Everyone!  This week's newsletter includes:
    1. Diabetic Grocery Tips
    2. Chicken Tortilla Soup Recipe
    3. How did I get Diabetes?
    4. A1c Level (E-mail to Christine)
    5. Support Group
    Make it a great week!

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

    Tip of the Week:

    Grocery shopping can be time consuming and frustrating for those with diabetes.  Focus on shopping around the perimeter of the store to choose less processed and more fresh foods (the aisles tend to have less fresh and more processed foods).  Many fresh foods will not have food labels, so follow these tips when shopping:
    • begin with the produce section - choose a variety of colors of fresh whole vegetables and fruits,
    • next stop is the bakery - this can be a tempting area but focus your attention on whole grain breads,
    • move to the meat department and choose seafood, poultry, and smaller amounts of other lean meats,
    • last stop around the perimeter is the dairy section - focus on fat free and low fat milk, cheese, and yogurt.

    You are now ready to enter the aisles of the grocery store.  Be cautious of high fat and high sodium items found in the aisles.  Select products to complement the foods you have chosen from the perimeter.  Happy shopping!

    GlucoMenu® Chicken Tortilla Soup

    Recipe Ingredients:
    1/3 cup onion, chopped
    3 T. garlic, minced
    1 T. olive oil
    1 - 28 oz. can no salt added cut tomatoes
    2 cups low sodium chicken broth
    10 fl. oz. water
    1 cup low sodium black beans
    1/4 cup chopped green chilies
    5 oz. roasted skinless chicken breast, diced
    1 T. chili powder
    2 t. ground cumin
    1 t. black pepper
    4 T. fresh cilantro
    2 corn tortillas (6 inch in diameter), cut into strips

    Recipe Directions:
    1.  Sauté onion and garlic in olive oil until onions are translucent.
    2.  Transfer to large pot.  Add tomatoes, broth, water, and spices.  Heat for 10 minutes.
    3.  Add beans, chicken and chilies.  Simmer for additional 10 minutes.
    4.  Serve with tortilla strips as garnish.
    5.  Makes 4 servings.

    Nutrition Facts per serving:
    Calories: 236,  Carbohydrate: 28 g,  Fiber: 7 g,  Fat: 6 g,  Protein: 19 g,  Sodium: 504 mg


    Featured Article: How did I get diabetes?

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    E-mails to Christine:

    Q:  What should my A1c level be?

    A:    An A1c test is a blood test that reveals how your blood sugar has been over the past 2-3 months. This test can show high blood sugar you are not aware of as a result of blood sugar testing times...

    Read Christine's Entire Answer

    GlucoMenu® Support Group:

    In this issue:
    1. Recently diagnosed & scared
    2. Does stress affect diabetes control?
    3. Can I make pre-diabetes go away?
    4. Craving sweets
    5. Actose? (response)
    6. Type 1 & weight loss help (response)


    I went online and found your program.  WOW, I am so impressed with how you have 'put it all together.'  I started on your breakfasts menu Friday morning and shopped with your shopping list Friday.  What a manageable program.

    More Customer Reviews...

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