Diabetic Digest - Wednesday, November 14, 2012

Readers:

I've got an interesting article for you, as well as a delicious recipe that could become a staple for your Thanksgiving feast. But, first, read about this great offer on a to-go container that really helps when it comes to eating healthy.

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Now, enjoy the rest of today's Diabetic Digest.

Regards,
Steve

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*-- Diabetic News --*
'Mindful eating' crucial for lowering weight and blood sugar in diabetics
By: ANI

Washington, November 9 (ANI): Eating mindfully, or consuming food in response to physical cues of hunger and fullness, is equally effective as adhering to nutrition-based guidelines in reducing weight and blood sugar levels in adults with Type 2 diabetes, a new study suggests.

In a comparison study of the effectiveness of the two types of behavioral interventions, participants lost about the same amount of weight - an average of between 3 1/2 and 6 pounds - and lowered their long-term blood sugar levels significantly after three months.

One treatment group followed an established diabetes self-management education program, with a strong emphasis on nutrition information. The other group was trained in mindful meditation and a mindful approach to food selection and eating. Both interventions, involving weekly group meetings, also recommended physical activity.

"The more traditional education program includes general information about diabetes, but with more emphasis on nutrition and food choice: What are different types of carbohydrates and fats and how many am I supposed to have? What should I look for when I read a food label? What are healthy options when dining out? That was the traditional diabetes education program," said Carla Miller, associate professor of human nutrition at Ohio State University and lead author of the study.

"We compared it to an intervention where mindful meditation was applied specifically to eating and food choices. This intervention group did not receive specific nutrition goals. We said we want you to really tune into your body before you eat. Take a few minutes to assess how hungry you are and make conscious choices about how much you're eating. Stop eating when you're full.

"We studied two very different approaches, and we found they both worked. This means people with diabetes have choices when it comes to eating a healthy diet," Miller said.

Miller said that because nutrition education is particularly important to people with a new diabetes diagnosis, she sees the mindful meditation and eating option as a potential supplement to basic diabetes education that patients need.

The study has been published in the November issue of the Journal of the Academy of Nutrition and Dietetics. (ANI)

Original Article: Mindful eating' crucial for lowering weight and blood sugar in diabetics


*-- Diabetic Recipe --*
Garlic and Thyme Mashed Potatoes
Servings: 4

Ingredients
1 1/2 pounds Yukon Gold or Russet potatoes
3 cloves garlic, peeled and cut in half
2 sprigs thyme, plus 1 teaspoon fresh thyme leaves
3 tablespoons skim milk
salt and pepper, to taste

Directions
1. Peel and cut the potatoes into similar sized pieces. Place in a large pot of boiling water with the garlic and thyme sprigs. Simmer until the potatoes test done with a sharp knife.
2. Drain the potatoes, and discard the garlic and thyme sprigs.
3. Mash the potatoes. Add the fresh thyme leaves (chopped) and milk with salt (if using) and pepper.

Nutrition Information
Per serving: 116 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 26 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 90 mg potassium, 15 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (bread/starch)

Original Recipe: Garlic and Thyme Mashed Potatoes

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