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     GlucoMenu: Pre-Diabetes & Omega-3s
    GlucoMenu® Newsletter - Friday, September 30, 2016

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    Message from Christine

    Hi Everyone!  This week's newsletter includes:
    • Omega-3s & Pre-Diabetes
    • Carrot Raisin Muffin Recipe
    • Attention Members
    • E-mail to Christine - Dining Out
    • Diabetes & Alcohol
    • Avoiding the Exercise Rut
    • Support Group
    Make it a great week!

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

    Omega-3s & Pre-Diabetes

    The American Diabetes Association recommends eating 2-3 servings of non-fried fish per week for dietary omega-3 fatty acids.  Seafood contains omega-3 fatty acids that are considered a good type of fat because of the benefits they provide.  Omega-3 benefits include:
    • reduction of blood triglyceride levels,
    • prevention of blood clotting (which can cause blood vessels to narrow and ultimately become blocked),
    • possible reduction of blood pressure, and
    • food sources are low in saturated fat.
    Strive to eat seafood 2-3 times per week!

    GlucoMenu® Sample Recipe - Carrot Raisin Muffins

    Recipe Ingredients:
    1 1/3 cup wheat flour
    1/2 cup all purpose flour
    2 t. baking powder
    1/2 t. ground nutmeg
    1/2 t. ground cloves
    1/2 t. ground cinnamon
    1/2 cup egg substitute
    8 fl. oz. lowfat buttermilk
    3 T. canola oil
    1/2 cup unsweetened applesauce
    2 T. honey
    1 t. vanilla extract
    1 1/2 cup shredded carrot
    1/3 cup raisins
    1/4 cup chopped walnuts

    Recipe Directions:
    1.  Combine flours, powder, nutmeg, cloves, and cinnamon in a mixing bowl.  Set aside.
    2.  In medium mixing bowl, mix egg substitute, buttermilk, oil, applesauce, honey, and vanilla.  Stir egg mixture into flour mixture.
    3.  Stir in carrots, raisins, and walnuts.
    4.  Spoon batter into non-stick muffin pan.
    5.  Bake at 400 degrees for about 20 minutes or until inserted toothpick comes out clean.
    6.  Makes 8 muffins.

    Nutrition Facts per muffin:
    Calories: 244,  Carbohydrate: 36 g,  Fiber: 4 g,  Fat: 9 g,  Protein: 8 g,  Sodium: 169 mg


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    Diabetes Study - Average Weight Loss 14.1 Pounds

    After 12 weeks on GlucoMenu, our Pre-Diabetes & Type 2 customers
    • A1c decreased three-quarters percentage point (from 7.11 to 6.36)
    • Lost 14.1 pounds
    Great job to everyone involved!

    GlucoMenu Diabetes Study - Average Weight Loss 14.1 Pounds!


    E-mail to Christine - Dining Out

    Q:  We eat out a lot.  Could you give us some suggestions for Japanese and Chinese?

    A:    Dining out can be challenging because of the large portion sizes and the unknown of how foods are prepared.  You might look at a few dinners listed on your menu to get an idea of portions prior to dining out.  Here are a few suggestions when ordering.  Ask how items are prepared prior to ordering...

    Read Christine's Entire Answer

    Food Picker® Updates


    Need help deciding what to eat? Try 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...

    Featured Article - Diabetes & Alcohol

    Having diabetes does not mean you have to give up alcohol, so long as your alcohol consumption is in moderation.  Moderation in alcohol terms equates to having...

    Diabetes & Alcohol

    Weekly Exercise Tip

    Good, Better, Best... Never Let It Rest!

    Having trouble getting into the exercise grove?  Try setting aside the first hour of your day for exercise (set your alarm clock).  After your morning workout you will be ready to take on anything the rest of the day throws at you!

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    GlucoMenu® Support Group

    In this issue:
    1. Foot Ulcer
    2. Healthy Thinking
    3. Diabetes Type II second opinion (Update)
    4. Glucophage side effects? (Response)
    5. No insurance
    6. Insulin resistance getting worse


    I'm very pleased to have found GlucoMenu®  I like the thoroughness of providing menus, grocery lists, recipes and nutritional analysis.  Awesome.

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