1) 3 1 1/4-lb. acorn squash, halved and seeded
2) 2 TBSP. Canola oil
3) 12 oz. 93% lean ground turkey
4) 3/4 cup chopped sweet pepper
5) 1/2 cup chopped onion
6) 1 1/4 cups cubed yellow summer squash
7) 1 14.5-oz. can no-salt-added diced tomatoes, drained
8) 1 tsp. Mrs. Dash Salt-Free Fiesta Lime Seasoning
9) 6 TBSP. crumbled queso fresco
10) 3 TBSP. snipped fresh cilantro
A) Preheat oven to 400 degrees F. Pour 1/2 inch water into a large
roasting pan; add acorn squash, cut sides down. Bake 30 minutes.
Turn acorn squash halves cut sides up; coat with nonstick cooking
spray and sprinkle with 1/4 tsp. each salt and black pepper. Bake 25
minutes more or until tender.
B) In a 10-inch nonstick skillet, heat 1 TBSP. of the oil over medium
heat. Add turkey; cook until browned. Remove turkey.
C) In same skillet, heat remaining 1 TBSP. oil over medium heat.
Add sweet pepper and onion; cook 6 minutes, stirring occasionally.
Add summer squash; cook and stir 3 minutes or until vegetables are
tender. Stir in turkey, 1/2 tsp. salt, the tomatoes, and fiesta lime seasoning;
C) Spoon mixture into acorn squash. Bake 10 minutes. Top with queso
fresco and cilantro.
SERVINGS: 6 (1/2 squash half each)
1) 1 TBSP. white wine vinegar
2) 2 tsp. olive oil
3) 1/2 tsp. Dijon-style mustard
4) Dash of black pepper
5) 1/4 cup fresh baby spinach
6) 1/2 cup thinly sliced apple
7) 2 oz. roasted turkey breast, thinly sliced
8) 1 3/4 oz. slice Havarti cheese
9) 2 slices reduced-calorie whole wheat bread
A) For dressing, in a small screw-top jar combine the first four
ingredients; cover and shake well; cover and chill overnight.
B) For sandwich, layer spinach, apple, turkey, and cheese between
bread slices. Wrap in plastic wrap or place in a sandwich container;
cover and chill overnight.
C) To serve, drizzle dressing over sandwich filling.
SERVINGS: 1 sandwich
Blood Glucose is the amount of sugar in the blood. The goals for a person with diabetes:
A) Fasting: 80-130 mg/dl
B) Before a meal: 80-130 mg/dl
C) 1-2 hours after a meal: less than 180 mg/dl
A) Complications: Diabetes side effects such as damage to heart, blood vessels, eyes, nerves, and kidneys.
B) Hypoglycemia: Low blood sugar. Occurs when blood glucose is lower than normal, generally <70 mg/dl.
C) Hyperglycemia: When blood glucose is above target range
1) Blurry vision
2) Frequent peeing
1) Fruity breath
2) Dry mouth
4) Stomach pain
9) Risk for coma
KNOW YOUR NUMBERS
A1C: ÅVERAGE BLOOD GLUCOSE: This test shows glucose control over the past few months. A normal A1C is Below 5.7%. GOAL: Based on the individual. In general, for a non pregnant person with diabetes: <7
BLOOD PRESSURE: The force of the blood flow in your blood vessels. GOAL: <140/90 mmHg. Be certain to have yours checked at every health care visit.
CHOLESTEROL: A waxy, fatlike substance in all body cells. GOAL: <200mg/dl.
LDL (Bad Cholesterol): GOAL: <100mg/dl.
HDL (Good Cholesterol): GOAL: Women >50mg/dl.
TRIGLYCERIDES: A type of fat that circulates in the blood. Elevated levels increase risk for heart disease. GOAL: <150mg/dl.
WHAT ARE CARBS: 1) Sugars; 2) Starches: 3) Fibers: Sugars and starches make blood glucose rise. Some fibers slow the absorption of sugar postmeal. How much should you consume? GOAL: Women; Meal 45-60 g; snack 15g
Men: Meal 69-75 g; snack 15-30g
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
The Mediterranean diet incorporates the basics of healthy eating-plus flavorful olive oil and perhaps a glass of red wine-among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
BENEFITS OF THE MEDITERRANEAN DIET
Research has shown that the traditional Mediterranean diet reduces
the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol - the "bad" cholesterol that's more likely to build up deposits in your arteries.
A meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.
The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
KEY COMPONENTS OF THE MEDITERRANEAN DIET
The Mediterranean diet emphasizes:
A) Eating primarily plant-based foods, such as fruits and
vegetables, whole grains, legumes and nuts
B) Replacing butter with healthy fats such as olive oil and canola oil
C) Using herbs and spices instead of salt to flavor foods
D) Limiting red meat to no more than a few times a month
E) Eating fish and poultry at least twice a week
F) Enjoying meals with family and friends
G) Drinking red wine in moderation (optional)
H) Getting plenty of exercise
FRUITS, VEGETABLES, NUTS AND GRAINS
The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.
Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil, not eaten with butter or margarines, which contain saturated or trans fats.
Nuts are another part of a healthy Mediterranean diet. Nuts are high in
fat ( approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts--generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.
The focus of the Mediterranean diet is to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute heart disease.
The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat - a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.
Extra-virgin and virgin olive oils - the least processed forms - also contain the highest levels of the protective plant compounds that provide antioxidant effects.
Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure. Fatty fish - such as mackerel, lake trout, herring, sardines, albacore tuna and salmon - are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.
The health effects of alcohol have been debated for many years; however, alcohol - in moderation - has been associated with a reduced risk of heart disease.
The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces ( 296 milliliters ) of wine daily for men under age 65,
If you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.
PUTTING IT ALL TOGETHER
Here are some specific steps to get you started on the Mediterranean diet:
Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.