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Summer
Solutions
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Your Diabetic Recipe
Light & Fruity Shakes
Prep Time: 3 minutes Cook
Time: 0 minutes
Servings: 2 Serving Size: 1
cup
Exchanges: 12 Skim Milk and 1
Fruit
(1 Carbohydrate Choice)
Analysis per serving: 97
Calories,
20 g Carbohydrate,
5 g Protein, 0 g Fat, 2 mg
Cholesterol,
63 mg Sodium, 1 g Fiber
1 cup skim milk
1 small ripe banana, thinly
sliced
1 Tbs chocolate extract
4 or 5 ice cubes
In food processor, combine
milk, sliced banana and extract. Whirl to blend.
Scrape sides. With machine running, add ice
cubes one at a time and whirl until smooth.
Serve immediately.
1 Tbs strawberry extract may
be substituted.
Reprinted
with permission from The Diabetic Goodie Book
by Kathy Kochan; © 2000.
Published by
Appletree Press,
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Get
To Know
The ADS Staff
For those of you who communicate with
us via email, or have visited our website, you
may be interested in learning more about our
Website Manager.
Debbie Disher has been a part of our staff
for seven years. She is originally from Atlanta,
GA and has lived in Florida for eight years.
Debbie and her husband have two pre-school aged
children. They enjoy going to Disney World on
the weekends and watching the University of
Georgia football games in the fall.
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Customer
Corner
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Remember to send in
your helpful tips, so that other people
with diabetes can benefit from your
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“Customer Corner”.
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News
from our Diabetic Educator
By now you have
most likely heard of trans fat. Trans fat and its close
cousin, saturated fat cause our LDL cholesterol (bad
one) to increase and our HDL cholesterol (good one) to
decrease. Researchers also say trans fats may increase
our triglycerides and contribute to inflammation, the
newest villain in causing artery disease. A 1999 Harvard
report estimated that we could prevent 30,000 deaths
from heart disease each year if we switched from trans
fats in our diet to unsaturated vegetable oils. Another
Harvard study suggested that getting just 3% of your
daily calories from trans fat increased your risk of
heart disease by 50%. This means if you eat 1800
calories a day, 6 grams of trans fat would be that 3%;
at 2000 calories, 6.6 grams of trans fat would increase
your risk of heart disease by 50%.
Starting in January
2006, you will be seeing new labels on your food
packages telling you how much trans fat is in a serving.
Until then, here’s what to watch for to pinpoint trans
fats in your food choices.
· Check
the ingredients for the words “partially
hydrogenated” oils.
You may find
“partially hydrogenated” in the ingredients and a
claim somewhere else on the
package stating
the product is “trans fat free”. The FDA allows a
food manufacturer to state the
product is trans
fat free if there is less than ½ gram of trans fat in
a serving, so check the serving
size. If you are
going to eat more than one serving you will be getting
more than that ½ gram of
trans fat
allowed.
· Check
the other fats listed in the Nutrition Facts and
ingredients. Sometimes the trans fat is replaced by
saturated (sat) fat – palm oil, palm fruit oil,
palm kernel oil, coconut oil. Saturated fats also
raise LDL and decrease HDL.
There is a type of
trans fat that seems to be good for you. It is called
Congugated Linoleic Acid or CLA. It occurs naturally in
the meat of ruminant animals (animals who chew their cud
– cows, sheep, camels, kangaroos) and in the dairy
products from these animals. CLA has shown promise in
helping people lose weight as well as being beneficial
in protecting us from cancer, diabetes, heart disease,
the very same diseases exacerbated by the other trans
fats and saturated fats.
Because the
structure of CLA is similar to man made trans fats,
scientists have grouped them all together. When the new
labels start in January 2006, CLA and “partially
hydrogenated” oils will be lumped together under trans
fat. We as consumers will have to be careful we don’t
cut out all trans fats. We will still want the CLA kind.
Keep in mind that the CLA (good trans) is found in beef,
milk, cheese and yogurt. The “partially
hydrogenated” kind is found in deep fried foods and
processed foods like cookies, crackers, chips, energy
bars, margarines, ready to bake biscuits, breads. There
is even a little in most peanut butters. The more
processed a food is the more likely it is to contain
trans fats.
So, what can you do
to reduce trans fats in your diet? Read food labels,
look for “partially hydrogenated” oils; buy
margarines that are trans fat free. Use milk instead of
coffee creamer in your morning coffee. Flavor vegetables
with extra-virgin olive oil, sesame oil or butter-flavor
sprays. Put jelly on your toast instead of margarine or
butter. Use natural peanut butter – check the deli,
some grind fresh peanut butter each day. When eating
out, avoid deep-fried items, ask for your foods baked,
broiled or grilled. Choose a baked potato instead of a
biscuit, have soup and salad instead of rolls. For
dessert have ice cream, frozen yogurt or sorbet instead
of cake, cookies or pie.
This
article was compiled from the files of:
Deborah
L. Kimble, LD, CDE, MSPH CPT
“Your
Favorite Diabetes & Nutrition Educator”
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