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Diabetic Digest - Wednesday, March 6, 2013


I am feeling great since walking away from drinking delicious soda. I hopped on the scale this morning and I've lost a few pounds. I can't believe it.

Now I'm turning my fight to food. I'm going to eat so much better now and enjoy foods that I forgot about. I remember that Stir Fry was one of my favorite meals. I used to make it the healthiest way I could and it never let me down.

There are so many healthy ways to improve some of your favorite meals. And in my opinion, it makes them so much more enjoyable.

I'm feeling better and now I'm going to eat better. I can't wait for the weather to warm up so I can start exercising outdoors in the fresh air. Come on, Spring!


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*-- Diabetic News --*

Walnuts linked to reduced diabetes risk in women

A new study has revealed that women who eat two or more servings of walnuts a week are less likely to develop type 2 diabetes.

Walnuts have higher antioxidant levels than any other nut and are rich in polyunsaturated fatty acids, which in various studies have been associated with a reduced risk of type 2 diabetes.

To investigate the association between walnut intake and incident type 2 diabetes, researchers at the Harvard School of Public Health examined two large, 10-year cohort studies involving nearly 140,000 healthy women aged between 35 and 77 years. None of the women had diabetes, cardiovascular disease, or cancer at the outset.

After assessing consumption of walnuts and other nuts and new cases of type 2 diabetes, they found that two or more 29g servings of walnuts per week was associated with a 21% and 15% lower risk of incident type 2 diabetes before and after adjusting for body mass index (BMI), respectively.

Commenting on the findings, US diabetes and obesity expert David Katz, said: "Observational studies can't prove cause and effect, but when associations are seen in large populations, and occur in a well established context- cause and effect may reliably be inferred.

Original Article: Walnuts linked to reduced diabetes risk in women

*-- Diabetic Recipe --*

Baked Apple Frittata

Servings: 4
Prep time: 10 minutes
Cook time: 10 minutes
Total: 20 minutes

cooking spray
1 1/2 cups egg substitute
1/3 cup low fat (1%) milk
1/4 cup unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 tablespoon packed light brown sugar
1 tablespoon fresh thyme leaves

1. Preheat oven to 425F. Lightly coat a 3-quart ovenproof pan with cooking spray.
2. In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan.
3. Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter.
4. Bake 8 to 10 minutes until frittata is puffed and golden brown. It should be set in the center when the pan is gently shaken.
5. Cut into wedges and serve immediately.

Nutrition Information
Per serving: 155 calories (4% calories from fat), 11 g protein, 1 g total fat (0.2 g saturated fat), 27 g carbohydrates, 3 g dietary fiber, 1 mg cholesterol, 199 mg sodium
Diabetic exchanges: 1 very lean protein, 2 carbohydrate (1 bread/starch, 1 fruit)

Original Recipe: Baked Apple Frittata


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