SPICY OVEN-FRIED CHICKEN LEGS

1/4 cup canola oil
1/2 cup baking mix (such as Bisquick)
1 tbsp paprika
2 tsp Cajun seasoning
1 tsp seasoned salt
1/2 tsp garlic powder
1/4 tsp Italian seasoning
1/8 tsp freshly ground black pepper
10 chicken legs, skinned

Preheat the oven to 450 degrees.
Pour the oil evenly over the bottom of a 15 x 10-inch baking pan; set aside.

In a large bowl combine the baking mix, paprika, Cajun seasoning, seasoned salt, garlic powder, Italian seasoning and black pepper; mix well.  Pour mixture into a paper bag large enough to shake chicken in.

Add the chicken legs, a few at a time according to the size of the bag, and shake bag to coat legs well.  Arrange the legs on the baking pan.

Bake the chicken, turning once during cooking, until the juices run clear when pierced.  This will take around 30 to 40 minutes.

STAIR EXERCISE

If at all possible, a diabetic should always take the stairs rather than an elevator or escalator.  One of the keys to diabetic exercise is to make it a part of your everyday life.  While that doesn't have to mean an hour a day at the gym, it does mean you should find the simple ways to get exercise.  Stairs are a very good way to do that.

KIDS AND FAST FOOD, OBESITY, AND DIABETES

I am stepping out of the norm here and writing about kids and fast food.  Now understand, I am not against fast food for children.  Just this past Saturday I bought my 7-year-old granddaughter a McDonald's happy meal while we were out enjoying some Christmas activities.  But that is not something we do on a regular basis.  Having said that, I recently saw a study from about a year ago that said 30% of our kids eat fast food everyday.  Another said that a survey of 4th graders in one of our nations large cities said that nearly 50% were overweight.  Might there be a correlation between the two?  I think so.

What concerns me even more is the number of these children who will be facing diabetes later, if not already.  Please do not feed your children fast food everyday.  If they are overweight, make small subtle changes in their diets to help them lower their weight.  Remove a lot of the snack foods from your home and replace them with whole-grain crackers, fresh fruit that is easy for kids such as grapes, bananas, etc, and fresh produce such as baby carrots, etc.  Healthy, unsalted, nuts can also he a good idea.  And remember all things in moderation.

I am not a fan of Mrs. Obama and some of the crazy ideas about school lunches.  My daughter used to be an elementary school lunchroom manager.  When they had to replace some of the foods with fresh fruit, their trash cans were full of apples, bananas, etc.  I am also against banning toys in happy meals, etc.  We can control what our kids eat better than we do.  And it starts when they are young.  Don't reward behaviour with food.  Refrain from buying the heavily coated sugar cereals; teach your youngsters to eat healthy cereals.  There is much we can do to protect our children and grandchildren from this hideous disease known as diabetes!

SWEET POTATO PIE

3 medium to large sweet potatoes
1/2 cup butter
1 1/4 to 1 1/2 cups Splenda granulated
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large eggs, beaten
1 cup low-fat evaporated milk
1 tsp vanilla extract
1 unbaked sugar-free 9-inch pie shell
Sugar-free frozen whipped topping thawed for garnish, if desired

Cook the sweet potatoes covered in water to a boil; reduce the heat and simmer about 45 minutes until tender. 

Heat oven to 350 degrees.

Drain the potatoes and when cool enough, peel, remove blemishes, and mash.  Add the butter, Splenda, cinnamon, nutmeg, eggs, milk, and vanilla.  Using a wooden spoon, beat mixture until smooth.  Pour the mixture into the unbaked pie shell.

Bake pie at 350 degrees for 60 minutes.  If crust begins to get too brown, cover edge with a foil rim.

Note: Cinnamon is a blood sugar regulator so I have more cinnamon in this recipe than you may be used to.

Note: File Photo

SPIRAL HAM WITH A DIABETIC ORANGE GLAZE

1 fully cooked spiral sliced ham (approx 8-9 lbs)
2 cups water
1/2 to 3/4 cup Splenda Brown Sugar Blend
1/4 cup no-sugar-added orange juice
1 cup Splenda sweetened orange marmalade
1/4 cup Dijon mustard

Preheat oven to 375 degrees.

Place the ham, cut side down, on a rack in a large roasting pan.  Pour the water into the pan; cover the ham with an aluminum foil tent.  Bake1 and 1/2 hours.

Meanwhile, in a small mixing bowl, whisk together the Splenda, orange juice, marmalade, and Dijon mustard.  Set mixture aside.

Remove the ham from oven and remove the foil tent.  Liberally brush the glaze mixture over the surface of the ham using 3/4 cup.  Leave the foil off and return ham to the oven for another half hour or until internal temperature is 140 degrees on a meat thermometer.

Remove from oven and let stand for 10 minutes before serving.  Place quartered oranges around ham to garnish, if desired.

Serves approximately 25.

BREAKFAST PANINI

4 slices whole-grain bread (or low-carb bread) of your choice

1/4 cup chopped bell pepper

1 thinly sliced green onion

1/3 cup cooked ham, chopped

2 eggs or 1/2 cup egg substitute

freshly ground black pepper to suit taste

2 slices reduced-fat cheese of your choice

nonstick cooking spray

Spray a small skillet with nonstick cooking spray and heat over medium heat. Add the bell pepper and onion; cooking while stirring until veggies begin to soften. Stir in the ham.

In a small bowl beat the eggs with the black pepper and pour over the ham mixture in skillet. Cook for a couple of minutes, stirring often, until the eggs are almost set.

Heat grill pan (or a medium skillet). Spray 1 side of each bread slice with the nonstick cooking spray (I like to use the butter flavored spray.) On the unsprayed side of two of the slices, place a slice of the cheese topped with half the egg mixture. Place the unsprayed side of the remaining bread slices over the egg mixture.

Grill the sandwiches approximately 2 to 3 minutes per side, using a spatula to press down lightly, until light brown.

To serve, cut the sandwiches in half and serve immediately while still hot.

Yield: 2 sandwiches 1 sandwich per serving.

Per sandwich: Approximately 270 calories, 24 g protein, 30 g carbs. Perfect carb to protein ratio for us diabetics. Nutritional info based on whole-grain bread.

Note: File Photo

GROUND POULTRY

Poultry is a good lean protein and a good source of necessary minerals.  It should be a part of a diabetic's healthy diet.  Having said that, let me add this; beware of ground poultry.  Read the fine print before you purchase packages of ground chicken or turkey!  They often contain skin which can really push the fat into an unhealthy level.  You don't have to avoid it, just beware of what you are buying!

GIFT JAR OF TUSCAN MARKET SOUP MIX

If you enjoy giving food gift jars as gifts or make them to sell at craft shows, etc, this is a good one for diabetics as well as the general public.

Layer the ingredients in a quart jar:

1/2 cup barley

1/2 cup split peas

1/2 cup brown rice

1/2 cup lentils

2 tbsp dried minced onion

2 tbsp dried parsley

2 tsp salt

1/2 tsp pepper

2 tbsp beef bouillon granules

1 tsp dried cumin

1 pkg dehydrated onion soup mix

Attach recipe for TUSCAN MARKET SOUP

1 jar Tuscan Market Soup Mix

3 quarts water

2 stalks celery, chopped

2 carrots, sliced

1 cup shredded cabbage

1 can (28-oz) crushed tomatoes

Combine ingredients and place in a soup pot; cover. Cook over medium heat and simmer 1 hour or until the vegetables are tender.

YOGURT: GREEK VS REGULAR

I have had several ask me if they should eat regular yogurt or Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For us diabetics, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liqud whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerent.

This chart offers you a general nutritional value of the two types:

Greek - (5.3 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol: 10 milligrams

Sodium: 50 milligrams

Sugar: 6 grams

Protein: 15 grams

Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol 5 milligrams

Sodium: 120 milligrams

Sugar: 12 grams

Protein: 9 grams

Calcium: 30 percent on a 2,000-calorie diet.

WATCH OUT FOR THOSE HIDDEN SUGARS

I know I repeat myself sometimes, but this is important.  As a diabetic, you cannot just purchase and eat an item because it is labeded "healthy."  Many foods, including those labeled "healthy" and many times especially those labeled "healthy," have way too much sugar!  For example; a popular Yogurt Parfait with Fruit has 38 grams of sugar per parfait!  An average Bran Muffin has 16 grams of sugar, and granola cereal - how often are you told to eat healthy granola? - averages around 13 grams of sugar per serving.  I am not belittling these foods, just reminding you that the word "healthy" does not mean low in sugar.  Beware!

NEUROPATHY AND THE DIABETIC

Neuropathy is a functional change or pathological disturbance in the peripheral nerves. Know anymore than you did? Probably not. Let's see if we can get a better understanding of what all that mumbo-jumbo means!

The human body's nervous system has two main parts with the Central Nervous System being the one we hear the most about. This is the part of the nervous system that includes the brain and spinal cord. The one we hear less about is also a very important one. The Peripheral Nervous System is made up of the nerves that connect the Central Nervous System to the other organs and muscles in the body. As you can imagine, the peripheral nerves affect a lot of areas of the body. Now back to our original definition of neuropathy, a functional change or pathological disturbance in the peripheral nerves, one can see how neuropathy can become a big problem.

The peripheral nervous system is made up of three different types of nerves. They are motor nerves, which are responsible for voluntary movements such as waving goodbye, walking, etc. Another is sensory nerves which allow us to feel pain, hot and cold, etc. The third type is the autonomic nerves. As the name implies, these nerves control our involuntary movements such as breathing, heart beats, etc. Obviously, the nervous system is very complex and one of more nerves may be involved in neuropathy.

Symptoms of neuropathy can come on suddenly or gradually over time, depending on the types of nerves involved. Unfortunately, diabetes is the most common cause of neuropathy so we diabetics need to be aware of the symptoms because early intervention is important in treatment and recovery. In most cases, the early symptoms are weakness, pain, or numbness. Symptoms such as difficulty walking, stumbling or tiring easily, muscle cramps, trouble holding onto objects, an unsteady gait, dizziness when standing up may be symptoms. Some people complain of their hands and feet feeling as though they are wearing gloves or slippers when they are not. Because the peripheral nerves involve so many areas, there are many different types of symptoms. This can lead to problems getting a diagnosis since so many of these symptoms also relate to other illnesses. If you notice one or more of these symptoms for an extended time, check with your doctor. He or she may refer you to a neurologist, a doctor whose specialty is the brain and nerve disorders. A complete history of the symptoms should be presented and such tests as an EMG (electromyography), blood tests and urine tests will probably be done.

The key to recovery is to seek help as soon as you suspect problems. Recovery time depends on how much damage has been done and if nerve damage is left untreated for a long period of time, the symptoms could become irreversible. Don't ignore the symptoms! This is your life, your future and your comfort we are talking about here. Most of us human beings have a tendency to think it's our imagination, it will get better on its own, the doctor will think I'm just a complainer, I'll mention it when I see the doctor in six months, etc. Wrong! At the risk of repeating myself, I feel that I must stress early diagnosis and treatment is important for this one. Don't let yourself have permanent nerve damage because you waited too long to admit you had a problem.

FRESH FRUIT VS CANNED FRUIT ESPECIALLY FOR DIABETICS

Diabetics should be aware of canned fruits. That is not to say all canned fruits should be avoided. Just be sure to read the nutritional label and be especially aware of the sugar and carbohydrate counts. Here is an example using my favorite fruit, peaches. One-half cup canned peaches in heavy syrup has 22 grams of carbs. A medium-sized fresh peach has only 14 grams of carbs. Now there are options in between including peaches in light syrup or peaches sweetened with Splenda. You know your situation better than anyone so the decision is yours. But diabetics should never choose the canned fruit in heavy syrup, and fresh fruit is always preferable.

APPLE-WALNUT CAKE

Remember this is a dessert and should be eaten as such. Make this and share it with family, friends, co-workers, etc. No more than 1 piece a day for the diabetics.

3/4 cup white whole-wheat flour
2 tsp baking powder
1 1/2 tsp apple pie spice
3/4 tsp salt
2 1/2 cups chopped Granny Smith apples
3 tbsp packed Splenda Brown Sugar Blend
3/4 cup Splenda Granulated
4 1/2 tbsp butter, melted
3/4 cup fat-free milk
3 large eggs
1 1/2 tsp vanilla extract
1/2 cup chopped walnuts

Preheat the oven to 350 degrees. Spray a 9-inch square baking pan with nonstick cooking spray; set aside.

In a small bowl combine the flours, baking powder, apple pie spice, and salt; set aside.

Place the apples in the prepared baking pan. In a medium bowl beat the Splenda Brown sugar blend, Splenda granulated, and butter in a medium bowl with a wire whisk until well blended. Whisk in the milk, eggs, and vanilla extract. Stir in the flour mixture until smooth. Pour the batter over the apples. Sprinkle walnuts over the batter.

Bake at 350 degrees for 45 to 55 minutes or until a knife inserted in the center comes out clean and the apples are tender. Cool in pan for 10 minutes before cutting to serve. Serve while warm and should there be any leftovers, refrigerate them.

Yield: 9 servings.

 

 Note: File Photo

OATMEAL AND BANANA PANCAKES

1 1/3 cups low-fat milk
1/2 cup quick cook oats
1 cup white whole wheat flour
 2 tsp baking powder
1 egg, beaten
2 tsp canola oil
1 large banana, peeled and sliced into 1/4-inch slices
1/2 cup sugar-free strawberry preserves

In a large mixing bowl combine the milk and oats; allow to set for 10 minutes.

Sift the flour and baking powder together. Add the flour mixture, egg, and canola oil to the oats; stir together until moistened but do not beat. Stir in the banana.

Spray griddle with nonstick cooking spray and heat up over medium heat. Drop the batter by 1/4 cupfuls onto the hot griddle. Cook about 3 minutes until bubbles form on on the tops and bottoms are browned. Turn and cook another minute or two until second side is browned.

Microwave the preserves on high until syrupy, about a minute or so. Serve this syrup with the pancakes.

Yield: 6 servings of 3 pancakes and 2 tablespoons of the syrup.
176 calories, 3 g (1 sat) fat, 35 g carbs, 6 g protein, 36 mg cholesterol, 2 g fiber, 198 mg sodium

To improve carb to protein ratio, I always recommend a couple slices of bacon or sausage (turkey or protein products are okay) with a serving of pancakes.

   Note: This is a file photo.

LOW FAT (SKIM) MILK VS WHOLE MILK

Did you know that drinking an 8-ounce glass of low-fat (skim) milk instead of whole milk cuts your calorie intake by more than 45% without cutting the amount of calcium?

Note: File Photo

APPLE UPSIDE-DOWN CAKE FOR DIABETICS

2 tbsp butter
1/2 cup sugar-free maple-flavored syrup
2 large baking apples
1/4 cup raisins, optional
1/2 cup sifted cake flour
1 cup white whole-wheat flour
3 tsp baking soda
1/2 tsp salt
1/3 cup no-sugar added applesauce
1/3 cup Splenda granulated (Or Splenda Baking Blend if you can have some sugar)
1 tbsp milk
2 large eggs, well beaten
1 tsp vanilla extract
2/3 cup water

Preheat oven to 350 degrees.

Melt the butter in a 9-inch round cake pan, swirling to coat sides; add the maple-flavored syrup stirring to blend. Allow to cool while you peel, core, and slice the apples. Layer the apples over the maple-butter mixture in the cake pan. Sprinkle the raisins over the apples, if using. Set aside.

Combine the flours, baking soda, and salt in sifter and sift into a small bowl.

In medium mixing bowl or large mixer bowl, cream together the applesauce, Splenda, and milk. Beat in the eggs and vanilla extract. Add the flour mixture in small increments alternately with the 2/3 cup of water, beating after each addition. Gently pour the batter over the apples and raisins in the pan. Gently spread batter to even and level. Bake at 350 degrees for 45 to 50 minutes or until a wooden toothpick inserted in the center comes out clean. Turn out onto serving platter immediately after removing from oven.

NOTE: I do not use raisins. I substitute chopped pecans for the raisins as that is actually better for a diabetic. Also, I can't stand raisins!

Note: File photo

PUMPKIN OATMEAL RAISIN NUT COOKIES

2 cups white whole wheat flour

1 1/3 cups quick oats
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp salt
1 cup butter, softened
1/2 cup Splenda Granular
1/2 cup packed Splenda Brown Sugar Blend
1 cup canned pumpkin or cooked pumpkin puree
1 large egg
1 tsp vanilla extract
3/4 cup chopped walnuts or pecans
3/4 cup raisins, optional (I omit)

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

In a medium bowl combine the flour, oats, baking soda, cinnamon, and salt; set aside.

In a large mixer bowl beat butter, Splenda both white and brown, until light and fluffy. Add pumpkin, egg, and vanilla extract mixing well. Add the flour mixture and mix in well. Stir in the nuts and raisins. Drop the cookie dough by rounded tablespoons onto the prepared baking sheets.

Bake at 350 degrees for 14 to 16 minutes until cookie are lightly browned and set in the centers. Allow to cool on baking sheets for a couple of minutes then remove to wire racks to cool completely.

Yield: 4 dozen cookies
Diabetics should be limited to 2 cookies a day!

Note: File Photo

HEART ATTACK

As we diabetics know, diabetes over the long term causes damage to other areas and makes us more likely to suffer heart disease along with other problems. Did you know that many people, especially women, who have heart attacks do not have any or severe chest pain? In addition to chest pain, other signs of heart attack can include chest pressure, shortness of breath, nausea, indigestion, excessive sweating, fainting, dizziness, heart palpitations, and left arm pain. If you think you or a loved one may be suffering a heart attack, call 911 and chew an aspirin-full dose 325 mg. The sooner heart attacks are treated, the better. When blood flow is cut off to any part of the heart during an attack, that heart muscle may become damaged or die.

When I had a heart attack several years ago I had stayed home from work thinking I was coming down with the stomach flu that had gone around at work. I only went to the doctor after almost fainting going down the stairs. My only sign was nausea and sweating which I related to the nausea.

NEUROPATHY AND THE DIABETIC

Neuropathy is a functional change or pathological disturbance in the peripheral nerves. Know anymore than you did? Probably not. Let's see if we can get a better understanding of what all that mumbo-jumbo means!

The human body's nervous system has two main parts with the Central Nervous System being the one we hear the most about. This is the part of the nervous system that includes the brain and spinal cord. The one we hear less about is also a very important one. The Peripheral Nervous System is made up of the nerves that connect the Central Nervous System to the other organs and muscles in the body. As you can imagine, the peripheral nerves affect a lot of areas of the body. Now back to our original definition of neuropathy, a functional change or pathological disturbance in the peripheral nerves, one can see how neuropathy can become a big problem.

The peripheral nervous system is made up of three different types of nerves. They are motor nerves, which are responsible for voluntary movements such as waving goodbye, walking, etc. Another is sensory nerves which allow us to feel pain, hot and cold, etc. The third type is the autonomic nerves. As the name implies, these nerves control our involuntary movements such as breathing, heart beats, etc. Obviously, the nervous system is very complex and one or more nerves may be involved in neuropathy.

Symptoms of neuropathy can come on suddenly or gradually over time, depending on the types of nerves involved. Unfortunately, diabetes is the most common cause of neuropathy so we diabetics need to be aware of the symptoms because early intervention is important in treatment and recovery. In most cases, the early symptoms are weakness, pain, or numbness. Symptoms such as difficulty walking, stumbling or tiring easily, muscle cramps, trouble holding onto objects, an unsteady gait, dizziness when standing up may be symptoms. Some people complain of their hands and feet feeling as though they are wearing gloves or slippers when they are not. Because the peripheral nerves involve so many areas, there are many different types of symptoms. This can lead to problems getting a diagnosis since so many of these symptoms also relate to other illnesses. If you notice one or more of these symptoms for an extended time, check with your doctor. He or she may refer you to a neurologist, a doctor whose specialty is the brain and nerve disorders. A complete history of the symptoms should be presented and such tests as an EMG (electromyography), blood tests and urine tests will probably be done.

The key to recovery is to seek help as soon as you suspect problems. Recovery time depends on how much damage has been done and if nerve damage is left untreated for a long period of time, the symptoms could become irreversible. Don't ignore the symptoms! This is your life, your future and your comfort we are talking about here. Most of us human beings have a tendency to think it's our imagination, it will get better on its own, the doctor will think I'm just a complainer, I'll mention it when I see the doctor in six months, etc. Wrong! At the risk of repeating myself, I feel that I must stress early diagnosis and treatment is important for this one. Don't let yourself have permanent nerve damage because you waited too long to admit you had a problem.

CARB CHOICES VS CARBS

Do you get confused when you see Carb Choices in the nutritional information of a recipe or on a product label? 1 carb choice is equal to 15 carbs. So if something has 29 or 31 carbs it would be equal to 2 carb choices. Don't get the two confused.

SMART BALANCE OMEGA BUTTERY SPREAD

Information on another margarine spread:

1 tablespoon of this spread = 80 calories, 5 grams (2.5 g sat)fat, 85 mg sodium

This product is made from a natural blend of soybean, palm fruit, fish, flaxseed, canola, and olive oils. Due to the fish oil there is a small amount of omega-3 fats which are heart-healthy fats.

Works well as a topping, and also for cooking and baking.

NOTE: This same product in the "Light" version has 30 calories less, 1 gram less saturated fat, and should not be used for baking as it has a high water content.

KEEP MEALS EVEN

One thing diabetics (or anyone who wants to eat healthy) should never do is eat small meals or skip meals during the day so they can eat a big dinner/supper! Nutritionists warn that diabetics need to keep their carbs leveled out over the day. Skipping meals or eating light so one can eat a big meal later will cause a definite roller coaster of blood sugar levels.

 No, no, no!

MAKING KIDS CLEAN THEIR PLATES?

Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.

COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain.

BEWARE OF HIDDEN SUGAR

You will be amazed at the sugar in foods you never thought of as sweet. Always read the nutritional label on foods to check their sugar content. This is especially important for diabetics! Be especially cautious about frozen breakfast treats, mayonnaise, salad dressings, canned soups, crackers, breads, stuffing mixes, tomato and/or pasta sauces. You may be surprised at the sugar you are consuming while unaware. I am not referring to the natural sugar in fruits and some vegetables. I'm talking about "added sugar." Read all your labels for one week; I imagine you will be surprised at the sugar you are eating!

BE AWARE! EARLY SIGNS OF OVARIAN CANCER

As a survivor of both breast and colon cancers, I want to always bring cancer awareness to the general public. While I have not had ovarian cancer nor known anyone close to me who has, I was struck to realize how easily the symptoms of this horrible disease can be mistaken for minor health problems. Don't take chances with your life, if you or someone you love shows any of the symptoms listed below, please go to your gynecologist and explain your symptoms.

Ovarian cancer is often known as the silent disease because so many women don't realize they have it until it's too late. As a cancer survivor, I always want to take advantage of getting any cancer information out to the public. According to Mark Messing, M.D., a gynecological oncologist with the Baylor Health Care System in Texas, some of the earliest signs of ovarian cancer are:

* Bloating
* Pelvic pain
* Abdominal pain
* Difficulty eating or feeling full quickly
* Changes in urinary or bowel functions

Unfortunately, these symptoms are very common to many women and can certainly be signs of other problems. However, if you or someone you love shows any of these symptoms and they persist over a few weeks, over-the-counter meds aren't working, etc, contact your doctor immediately. Dr. Messing says women too often try over-the-counter medications for too long, have bloating but assume they are just gaining weight, etc. It is better to be checked out by your physician than to try to doctor yourself or ignore the symptoms. Many times ovarian cancer will not be the problem. But in the cases where it is present, early detection is vitally important, as it is with all cancers! Don't take chances with your life; you only get one!

Remember, no one knows your body like you do!!

BANANA CHOCOLATE CHIP MUFFINS 1

3-4 large bananas, ripe and mashed
3/4 cup Splenda granular
1/4 cup egg substitute or 1 egg
1 1/2 cup white whole-wheat flour

1 tsp baking soda
1 tsp baking powder
1/4 tsp salt, optional
1/3 cup butter, melted (or coconut oil)
1/4 cup sugar-free chocolate chips

Preheat oven to 375 degrees. In a large mixing bowl, blend together bananas, sugar and egg or egg substitute. Add flour, baking soda, baking powder and salt. Blend well. Stir in the butter and chocolate chips. Fill paper-lined muffin tins 2/3 full. Bake at 375 degrees for 15-20 minutes.

Apple Crisp For Diabetics (Tasty For Anyone!)

With this delicious Apple Crisp recipe, everyone can enjoy the same dessert and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and the diabetic don't tell, no one will ever know!

1/4 to 1/2 cup Splenda Brown Sugar Blend (depends on apples)
2 tbsp white whole wheat flour
1/2 tsp ground cinnamon
4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:
1 1/4 cups quick cooking oats
1/2 cup white whole wheat flour
1/4 cup Splenda Brown Sugar Blend or equivalent of your favorite brand
3/4 cup chopped nuts
1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, do not overindulge!

file photo

GOOD NEWS ON EGGS

According to a recent report from the United States Department of Agriculture, the average amount of cholesterol in an American egg has dropped in the last decade. Eggs tested from around the country show 14% less cholesterol than when last tested in 2002. The tests also showed a 64% increase in the amount of vitamin D from the same time period. It is believed these changes can be credited to the differences in hen feed.

FEET

Diabetics always have foot checks when they see the doctor. Taking care of ones feet is very important. But did you know that over 10% of the body's 206 bones are in the foot? That's right, 26 bones are in the foot. Eat properly to protect your bones, even standing requires good bones.

DIABETIC FRIENDLY HAM AND BROCCOLI QUICHE

1 sugar-free pie shell, unbaked
1 1/2 cups cooked and cubed ham
1 1/2 cups shredded Swiss cheese
1 cup frozen broccoli florets, thawed and drained thoroughly
4 large eggs
1 cup low-fat milk
1/4 tsp dried onion flakes
1/2 tsp salt
1/2 tsp dry mustard
1/2 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Layer the ham, cheese, and broccoli in the pie shell in order given. In a medium bowl, combine all the remaining ingredients; beat well. Pour this mixture gently over the ham, cheese, and broccoli in the pie shell.

Bake quiche at 375 degrees for 35 to 45 minutes until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting to serve.

Note: File Photo

Note: This is a great item to add to your brunch table.

PORTION CONTROL WHEN EATING OUT

To help you control portion size when eating out (since most restaurant serve a meal equal to at least two servings), ask for a to-go box when the waiter or waitress brings your meal. Immediately put half of the meal in the box out of sight. And the bonus, another meal ready to be warmed up tomorrow!

DIABETICS AND STROKE

Did you know that diabetics are more likely to have a stroke than the general population? Since immediate care after a stoke is urgent, it is important to know the signs of stroke. Remember the word FAST to help you remember the signs. They are:
Face: Numbness in the face, changes in vision, uneven smile
Arm & Leg: Weakness or numbness, trouble walking
Speech: Slurred Speech, Inappropriate words, Mute (words won't come)
Time: Time is of the essence; call 911 at the first signs!

Did you know stroke is the 3rd leading cause of death in the United States?
Approximately 800,000 suffer a stroke each year.

There is one drug that can reverse symptoms and reduce long-term disablility in those who suffer an ischemic stroke (abstruction of blood flow to the brain). However it must be administered within 3 hours of symptoms and test must be run to determine if the stroke was ischemic before the drugs can be administered. Thus the need for getting to a hospital immediately.

F.A.S.T. stands for:

• Face drooping—Can the person smile normally, or does one side of the face droop?
• Arm weakness—When the person raises both arms, does one drift downward?
• Speech difficulty—Can the person speak normally, or is speech slurred?
• Time to call 911—If you see or experience any of these symptoms, call 911 immediately.

A person does not have to be experiencing all these symptoms to be having a stroke. Any one symptom is enough to call 911 immediately. The faster treatment can be started, the better.

BABY STEPS

Do you have a hard time eating right? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again.

A few simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. If fresh vegetables aren't available to you, choose frozen over canned. Choose fresh fruit over baking them into a pie. Once you get used to the small changes, you will find yourself going with the healthy choice.

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should be major foods in diabetics meal plans. That is not to say you have to eat loads of either. Oats are easy to work into the diet through morning cereal, snack bars and mixes, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a portion of both oats and nuts into you diet everyday.

ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil
1 cup chopped onion
1 tsp dried oregano
4 cups fat-free,reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!

CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!

PANKO CRISPY FRIED CHICKEN

2 cups low-fat buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 large egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko breadcrumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola or olive oil for frying**

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko breadcrumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb breadcrumbs, if you desire.

**You may eliminate the oil by using an air fryer to fry this fish.   

file photo.

RAISINS

The small snack-size boxes of raisins are perfect to carry with you in case of low-blood sugar. When traveling carry a box in your purse, car, travel bag, etc. When diabetics eating routine is interupted, as it often is with travel, it is important to have something within reach if your blood sugar dips too low.

MORE MARGARINE SPREAD DATA

I CAN'T BELIEVE IT'S NOT BUTTER! FAT FREE SPREAD: The main ingredient of this soft spread is water so it is not recommended for cooking but makes a great topping for toast, breads, baked potato, etc. Because of the high water content, this spread is not recommended for baking! 1 tbsp = 5 calories, 0 fat, 90 mg sodium

PALM FRUIT OIL VS PALM KERNEL OIL

For those who read nutrition labels (everyone should), are you aware there is a difference in palm fruit oil and palm kernel oil? Palm fruit oil has only half the saturated fat found in palm kernel oil. For instance, EARTH BALANCE NATURAL SPREAD MADE WITH OLIVE OIL is considered a smart choice. The label will show palm fruit oil and this is okay. This spread can be used as a toast, etc topping or in cooking. Per 1 tablespoon you will get 80 calories, 9 g fat - 2.5 of them saturated and no transfat, 70 mg sodium. Remember our bodies need the healthy fats such as olive oil. This topping is dairy free. Will post more information in the next few days about other "Smart vegetable oil and butter-based spreads that contain no partially hydrogenated oil (trans fat) and limited amounts of saturated fats.

FENNEL ASPARAGUS QUICHE

1 sugar-free pie crust, unbaked
1 lb fresh asparagus, cut into pieces approx. 1-inch long
1 medium-sized fennel bulb
1/2 cup chopped yellow onion
3/4 cup fat-free milk
2 tbsp flour
3 eggs
1 tsp basil
1/2 tsp salt
dash of fresh ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.
Line a 9-inch pie plate or quiche pan with the pie crust. Crimp edges as desired. Using a fork, prick the crust on bottom and sides. Line crust with a double thickness of regular aluminum foil or one thickness of heavy-duty foil. Bake at 425 degrees for 8 minutes. Remove foil and back another 4 minutes or until dry and set. Remove crust from the oven and lower the oven temperature to 375 degrees.

Trim top off the fennel and save a few leaves for garnish. Thinly slice bulb. In a medium covered saucepan, cook the fennel, asparagus, and onion in enough boiling water to cover for about 5 minutes, just until tender.

In a medium bowl, using a wire whisk, combine the milk and flour until smooth. Add eggs, basil, salt, and pepper, whisking to combine.

Spoon the vegetable mixture into the crust. Sprinkle the cheese over the vegetables then slowly and gently pour the egg mixture over all. Bake at 375 degrees for approximately a half hour or until the center is set and a knife inserted comes out clean.

Chop the reserved fennel leaves to garnish top.

Note: If crust should start to become too brown, cover edge with a strip of aluminum foil.

Yield: 6 servings
Per serving: 290 calories, 15 g (6 sat)fat, 122 mg cholesterol, 524 mg sodium, 28 g carbs, 3 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 starch, 1 meat, 1 1/2 fat. Carb choices: 2

Note: File Photo for Reference Only.

EXERCISE 150 MINUTES PER WEEK

At least 150 minutes of exercise per week could cut your chances of becoming a diabetic by up to 50%. For those of us who already have it, exercise can reduce our risk of serious complications. Think about it. 150 divided by 7 = a little over 20 minutes of exercise per day. You can do it and so can I!

FRESH FRUIT AND VEGETABLES

Whenever possible, you should buy fresh fruits and vegetables. This will keep the extra sugars, salt, and other preservatives out of your diet. If you can't get fresh, then frozen is a better choice than canned.

RACING DRIVER CHARLIE KIMBALL QUOTE

I agree with race car driver Charlie Kimball who stated, "The diagnosis of diabetes has been a speedbump, not a road block." Don't let it be a roadblock for you either! Make diet and lifestyle adjustments as needed and keep on rolling!

SPLENDID BLUEBERRY CHEESECAKE BARS

CRUST:
1 1/4 cups graham cracker crumbs*
1/4 cup Splenda Granular
1/3 cup butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking pan with nonstick cooking spray; set aside.

Combine the graham cracker crumbs, Splenda granular and butter; mix together well. Firmly press the mixture onto the bottom of the prepared pan. Bake at 350 degrees for 5 minutes. Remove from oven and set aside.

FILLING:
12-oz cream cheese, softened
2/3 cup Splenda Granular
2 large eggs
1/3 cup sour cream
2 tsp vanilla extract
3/4 cup fresh blueberries

TOPPING:
1/4 cup sugar-free apricot preserves
1 tbsp water

With an electric mixer, beat cream cheese at medium speed until smooth. Gradually add the Splenda, beating until well blended. Add eggs, one at a time, beating well after each addition. Add the sour cream and vanilla, beating just until blended. Gently stir in the blueberries. Pour the mixture over the crust in the pan. Bake for 30 to 35 minutes or until firm. Remove from the oven and cool on a wire rack for 30 minutes. Cover and chill in the refrigerator for 2 hours.

Combine the preserves with the water in a small saucepan. Cook mixture over medium heat, stirring constantly until the preserves melt. Spread over the filling. Cut into twenty bars before serving.

*If you are worried about the sugar in the graham crackers, substitute some sugar-free butter cookies, crumbled fine.

For this dessert to be healthier, use reduced-fat cream cheese and reduced-fat sour cream. This will not hurt the recipe.

Note: File Photo

DIABETIC BLUEBERRY CORN MUFFINS

This recipe for Blueberry Corn Muffins is great for anyone but especially so for the diabetic who loves bread. As long as we diabetics eat these in moderation, we can satisfy our bread craving from time to time. Make these in mini muffin pans and use for taking to pitch-ins, when you have guests, or freeze in freezer bags to pull out and have one at a time.

1 3/4 cups white whole-wheat flour
1/2 cup yellow cornmeal
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup Splenda granular
1/2 cup butter, softened
1/3 cup egg substitute
2 tsp vanilla
1 cup low-fat buttermilk
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray an 18-24-cup mini muffin pan with nonstick cooking spray or line cups with mini paper liners; set aside.

In a medium mixing bowl combine the flour, cornmeal, baking powder, baking soda, salt and Splenda. In a large mixing bowl, blend the butter until light and fluffy. Slowly add the egg substitute. Scrape down the sides of the bowl and continue to mix until the butter forms small lumps. Add the vanilla and buttermilk to the butter mixture; mix well. Add the dry ingredients to the wet ingredients in three separate batches, mixing well and scraping down bowl after each addition. Gently fold the blueberries into the batter. Scoop the batter into the prepared muffin cups, filling each almost to the top. Bake in the preheated 350 degree oven for approximately 20 minutes or until done.

Note: File Photo

BLUEBERRY SMOOTHIE

This Blueberry Smoothie is recommended for diabetics who are trying to lose belly fat!

1 cup fat-free milk*
6-oz nonfat plain yogurt
1 cup frozen blueberries
1 tbsp flaxseed oil

Put the milk, yogurt, and frozen blueberries into a blender container. Blend for 1 minute. Pour the mixture into a glass and stir in the flax seed oil.

Note: *Soy milk may be substituted for the fat-free milk.

ORANGE-STRAWBERRY SUNRISE SMOOTHIE

Being diabetic does not mean we have to give up everything good. In fact, we diabetics can also enjoy a breakfast smoothie or a refreshing smoothie midday. This recipe is tasty, easy to make, and will fit into your diabetic diet when used as a meal substitute or a snack but not as a beverage with a meal! Orange Strawberry Sunrise Smoothie is a great way to start your day.

1 tub Crystal Light Sunrise Classic Orange Flavor sugar-free drink mix
1 cup cold water
1 cup chopped no-sugar-added frozen strawberries
1/4 cup milk
2 tbsp fat-free sour cream

Add the drink mix to the water; stir until the mix is dissolved. Remove 2 tablespoons of the prepared mix and put in a blender container. Reserve the remaining drink mix.

Add the strawberries, milk, and sour cream to the blender container. Cover blender and blend on high speed for 30 seconds or until the drink is thickened and well blended. Serve immediately.

Yield: 1 serving

NOTE: Use the remaining drink mix to make more smoothies. Or pour the mixture into a pitcher and add 6 cups cold water; stir to blend well. Serve or keep in the refrigerator.

This is a perfect drink to enjoy after a workout.

EASY NO KNEAD DINNER ROLLS

As with all breads, diabetics should eat with a protein item and only one roll per meal. Most diabetics can get by with this. Only you know your body and what you can tolerate. A roll should only be eaten with a very low carb meal.

2 pkgs dry yeast
2 cups warm water
1 egg, beaten
1/3 cup sugar
1/3 cup Splenda granular
1/3 cup shortening
2 tsps salt
4 1/2 to 5 cups bread flour
2 cups whole-wheat flour
melted butter for brushing hot rolls, optional

Dissolve the yeast in the warm water; stir in the egg. Add the sugar, Splenda, shortening, salt and at least 4 1/2 cups of the bread flour and the whole-wheat flour. If the dough seems too thin, add up to another 1/2 cup of flour. Cover bowl with foil and refrigerate for 2 hours. Make into rolls and place in a pan that has been sprayed with nonstick cooking spray. Cover pan with a towel and set in a warm place; let rise for 1 to 1 1/2 hours. Bake at 400 degrees for 10 minutes or until browned. Immediately after removing from the oven brush with melted butter.

Note: Sprinkle buttered top with some cracked black pepper or sesame seeds for a unique touch.

file photo for reference

EASY WAYS TO FIGURE SOME SERVING SIZES

It is easy to figure out a serving of foods looks like by remembering the following guidelines: For soups measure out 1 1/2 cups in a 2-cup glass measuring cup, place in a bowl and that is what a serving should look like. For foods in a round 8 or 9-inch cake-type dish or pan ie cakes, cornbread, pie, quiche, etc, a slice 1/8 of the whole is considered a serving. For 8 or 9-inch square baking dishes or pans ie cake, bars, lasagna, casseroles, etc, a square 1/6 of the whole is considered a serving.

REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon, of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this everyday? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!

MINT FOR WEIGHT LOSS

Would you believe researchers at a West Virginia university say the scent of mint is an appetite suppressant! In their research, people who chewed a piece of minty gum or applied a mint-scented lotion when they had an urge to snack throughout the day, consumed around 3,000 calories less per week. Struggling with weight or snacking? Why not try it? What have you got to lose??? 3000 less calories per week is almost a pound of weight loss per week.