DIABETICS AND DEPRESSION

The holidays often see cases of depression on the rise. This year we add the stress over covid-19 and the isolation it brings. If you are a diabetic or know one, don't let depression set in. See your doctor if you start to feel depressed. This information applies to anyone, not just diabetics.

Did you know that diabetics may be more prone to develop depression? If you are a diabetic (info below applies to anyone) and have 3 or more of the following symptoms, talk about it with your doctor. If you only have one or two of these symptoms but they have lasted longer than two weeks, you should also talk to your doctor. 

1. You know longer find pleasure in the things you used to enjoy.
2. Changes in your sleep pattern ie trouble sleeping or wanting to sleep more than usual.
3. You wake earlier and can't get back to sleep.
4. Change in appetite - not hungry or want to eat often.
5. Trouble with concentration; you can't concentrate on what you are reading or watching.
6. You feel tired all the time.
7. You wake up feeling tired and sad.
8. Nervousness to the point you can't sit still.
9. Guilt; you feel you can never do anything right or that you are a burden to others.
10. You feel you would be better off dead and have the desire to hurt yourself.

Note: This is a file photo!

HAPPY THANKSGIVING

 

FAKE OR SUGAR-FREE POWDERED SUGAR

Diabetics often come across recipes calling for powdered sugar. You can make your own substitute for powdered sugar that works very well in recipes.  Since I first started making my own, Swerve has come out with a good product. Since I use it so seldom, I still prefer to just make my own.

3/4 cup of Splenda Granular
2 tablespoons cornstarch

Place both ingredients in a blender and blend until it is a very fine powder. Use as you would powdered sugar.

0 grams of sugar and only 4 carbs per tablespoon.

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time!

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Diabetic Stars

OLD FASHIONED COWBOY BEANS

You will notice I post a lot of bean recipes on this blog. There is a good reason for that. Beans, especially pinto, should be an important part of a diabetic's diet. They are one of the best ways to keep your blood sugar under control. Yes, beans are carbs but they are the good carbs. They are also protein and fiber, vital for diabetics.

1 pound dried pinto beans
1/4 pound salt pork*
1 teaspoon salt
1 onion, diced
14 1/2 ounces can whole tomatoes, chopped
3 tablespoons chili powder

Jalapeno pepper slices for garnish, optional

Pick beans clean and wash. Place in a large pot (at least 4 quarts). Cover with water and soak overnight. Do not skip this step.
 
When ready to cook, drain beans and add fresh water to cover 1 inch above beans. 
 
Add salt pork and salt. Boil for 30 minutes. 
 
Add onions, tomatoes and chili powder and continue boiling for 2 to 3 hours or until the beans are tender. 
 
Add additional water as needed.

*I usually use about 1/2 pound lean cubed ham as I believe it is a healthier option than the salt pork.

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PEACH-BERRY CRUMBLE - DIABETIC VERSION

I saw a recipe several years ago in a Southern Living Magazine that really caught my attention. This crumble incorporates two of my very favorites - peaches and blackberries. Since I am a diabetic, I worked with the recipe and came up with this version for us diabetics. Yummy! Of course having a bowl of the fresh fruit is more ideal but hey, sometimes even diabetics need a dessert. This is a perfect recipe for family meals, bring a dish meals, etc. You can share with friends and not be tempted to over indulge!

3 cups fresh peach slices (about 3 medium)

2 cups fresh blackberries*

1 large egg 

1 large egg yolk 

1 cup Splenda Granulated 

3/4 cup white whole-wheat flour

1/2 cup uncooked regular oats

1/4 teaspoon kosher salt 

1/2 cup butter, melted 

Sugar-free vanilla ice cream for serving, optional

Preheat oven to 375°. Place first 2 ingredients in an 11- x 7-inch (or 2-qt.) baking dish. Stir together egg, egg yolk, and next 4 ingredients with a fork until mixture resembles coarse meal. Sprinkle over fruit; drizzle melted butter over topping. Bake 40 to 45 minutes or until light brown and bubbly. Let stand 10 minutes; serve warm with ice cream.

*Blueberries work well in this recipe if you prefer them to the blackberries.

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, these others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice.

BREAD VS SUGAR

When the American Diabetes Association lifted the ban on sugar in 1994, it made a tablespoon of sugar equal to a slice of bread on the diabetic exchange. Each is considered a starch exchange. This is a reminder to be cautious with bread. When you eat a slice of white bread, it is like eating a spoonful of sugar. When you eat bread, it should always be whole-wheat or other whole-grain. Don't even keep white bread (unless it is white whole-wheat) in your house. And read the nutritional label and pay attention to the sugar listed even on whole-grain breads. If you have young children, they should be trained to eat healthy bread. My six-year-old (now 15) granddaughter loves whole-grain breads because that is what she's used to at my house.