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Diabetic Digest - Wednesday, January 13, 2010
Readers:
I'm ready to get in better shape. I know that I'm out of
shape and it's about time that I change my routine and
improve my health.
I think my biggest problem is portion control during
meals... and not exercising like I should. I'm going to
be honest, I'm lazy and I eat a little more than I should,
but now I know that I have to change this. No one can make
you get healthy, you have to want to get healthy. I've
been out of shape for far too long. It's time for me to
feel better, look better, and be better.
From this day forward I'm going to cut back what I eat
and engage in some beneficial exercise. I have to do this.
I know most people say things like this as part of their
New Year's Resolution and only last a week or two, but I
assure you, my fellow readers, that I am putting myself
on the right track to a better way of living.
Being healthy shouldn't be something you strive to achieve,
it should be something your are everyday.
Regards,
Steve
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Diabetes in Sports
by Christine Shugart, MD, Jonathan Jackson, MD and
Karl B. Fields, MD Sports Health
Although exercise is highly recommended for people with
diabetes, they should receive evaluations for disease
complications before beginning an exercise program,
especially those taking insulin. Researchers made this
recommendation based on results from a review of studies
found through MEDLINE and the Cochrane database. Athletes
who use insulin or oral insulin secretogogues are at
greater risk for exercise-induced hypoglycemia, either
immediate or delayed. Patients with diabetes should
combine regular aerobic and resistance exercise, the
researchers suggest, and those who take insulin should
supplement carbohydrates before and after exercise.
Hypoglycemia may also be prevented by adjusting the
insulin dose based on planned exercise intensity. Exercise
programs for all patients with diabetes should be modified
for any disease-related complications, the authors note.
(c)Copyright 2009 Information, Inc.
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Diabetic Recipe
Savory Pot Roast with Vegetables
(makes 6 servings with beef leftovers)
1 3 pound (1.44 kg) boneless beef chuck roast, tied and
trimmed of all fat
freshly ground pepper to taste
olive oil cooking spray
3 large carrots, peeled and cut into sticks about 1 inch
(2.5 cm) wide and 2 inches (5 cm) long
3 large ribs celery, cut into pieces 2 inches (5 cm) long
1 large yellow onion, peeled and cut into 12 equal pieces
3 large cloves garlic, thinly sliced
1 cup (240 ml) dry red wine or fat-free, no-salt-added
canned beef broth
1/3 cup (74 g) low-sodium tomato paste
1 1/2 tablespoons (23 g) Dijon mustard
1/2 teaspoon (2.5 ml) crushed dried thyme
2 large bay leaves
salt (optional)
1 1/2 tablespoons (23 g) cornstarch, mixed with
2 tablespoons (30 ml) water
1. Rinse roast and pat dry with paper towels. Sprinkle
both sides with pepper.
2. Lightly coat a heavy skillet with cooking spray and
place over medium-high heat. Add roast and sear until
well browned on all sides, about 8 minutes total
cooking time.
3. In a 4-quart (4 l) or larger crockery slow-cooker,
combine carrots, celery, onion, and garlic. Place
browned roast on top of the vegetables.
4. In a large mixing cup, combine wine, tomato paste,
Dijon mustard, thyme, and bay leaves. Pour over roast
and vegetables. Cover and cook until roast is very
tender when pierced with a fork, about 8 to 9 hours on
LOW or 4 to 5 hours on HIGH.
5. When beef is done, transfer the roast to a heated
serving platter.
6. If cooking on LOW, turn the slow-cooker on HIGH. Skim
any fat from the surface of the sauce. Add salt (if
using). Pour the blended cornstarch mixture into the
cooker and cook, stirring often, until sauce is
bubbling, 10 to 15 minutes.
7. Using a slotted spoon, remove vegetables from sauce and
arrange around the roast. Transfer sauce to a gravy boat
to pass alongside.
8. To serve, carve the beef against the grain into thin
slices. Serve at once.
Per serving (4 ounces {120 g} beef plus 1/6 of the
vegetables and 3 tablespoons {45 ml} of the sauce):
315 calories (26% calories from fat), 41 g protein,
10 g total fat (3.3 g saturated fat), 15 g carbohydrates,
3 g dietary fiber, 119 mg cholesterol, 220 mg sodium
Diabetic exchanges: 4 lean protein, 1 carbohydrate
(vegetable)
Copyright 1997-2010 Diabetic-Lifestyle.
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