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    GlucoMenu® Newsletter February 14-20, 2011

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    Message from Christine:

    Hi Everyone!  This week's newsletter includes:
    1. Carbohydrate Choices
    2. Turkey Rice Soup Recipe
    3. High Cholesterol (E-mails to Christine)
    4. Food Picker Update
    5. Food Tips to Control Blood Sugar
    6. Quick Workouts
    Make it a great week!

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

    Tip of the Week:  Carbohydrate Choices (or carb counting)

    One "Carbohydrate Choice" equals 15 grams of carbohdyrate.  Each of the following foods are examples of one carbohydrate choice:
    • 1 slice of whole grain bread
    • 1/3 cup cooked pasta or rice
    • 1/2 cup cooked beans or peas
    • 1 small apple
    • 1/2 banana or
    • 1 cup low fat milk

    Talk with your doctor or registered dietitian about how many carbohydrate choices you should have.

    GlucoMenu® Turkey Rice Soup

    Recipe Ingredients:
    6 oz. roasted skinless, boneless turkey breast, diced
    3 cups fat free, reduced sodium chicken broth
    1 cup water
    1/3 cup dry wild rice
    1/4 cup onions, diced
    2 celery stalks, diced
    1/2 cup carrots, sliced
    1 T. garlic, minced
    1 t. black pepper
    1 t. dried thyme

    Recipe Directions:
    1. In a large pot, simmer rice, onion, garlic, celery, and carrot in broth and water.  Simmer for 30 minutes.
    2. Add turkey, pepper, and thyme.  Cover and allow to simmer for an additional 20 minutes or until rice is tender.
    3. Serve.
    4. Makes 4 servings.

    Nutrition Facts per serving:
    Calories: 140,  Carbohydrate: 15 g,  Fiber: 2 g,  Fat: 1 g,  Protein: 18 g,  Sodium: 464 mg


    E-mails to Christine:

    Q:  In addition to having diabetes I have high cholesterol.  What can I order?

    A:    If it has eyes, it has cholesterol.  Cholesterol is only found in animal products.  Plant foods will not contain...

    Read Christine's Entire Answer

    Food Picker® Updates:

      Below are some new items added to Food Picker

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

    Pepperidge Farm Raisin Cinnamon Swirl Bread:
    Choose whole grain varieties when available for added fiber.  Be aware of specialty bread products containing added sugar and fat...

    Baked Lays Cheddar & Sour Cream:
    Choose baked chips over fried when possible.  Consider that some chip products are high in sodium and carbohydrate.  Try making your own dip with...

    Featured Article: Food Tips to Control Blood Sugar

    Controlling blood sugar can delay or prevent diabetes complications.  What, when, and how much you eat affects your blood sugar...

    Food Tips to Control Blood Sugar

    GlucoMenu® Support Group:

    In this issue:
    1. When should I exercise?
    2. Should I see a diabetes doctor?
    3. Depressed with diabetes
    4. Low blood glucose level (response)
    5. Need to lose weight but have not seen a dietitian
    6. Taking Glipizide, is this diabetes?
    7. Why is my blood sugar high in the morning? (response)

    Greg's Exercise Tips:

      If you think you can or you think you can't you are absolutely right

    A quick workout is better than no workout at all.  Everyone has long days and sometimes this means little time for exercise.  After eating lunch, try walking for the remainder of your break.   Make the most of the time you have!
    Follow Greg on Twitter for Exercise & Motivation Tips!


    I love the diet and am doing great... I am exercising as well.  The thing I like about your diet is I never feel hunger.  Thanks for all of your help.

    More Customer Reviews...

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

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