Quinoa is an ancient grain that is found above the 12,000 foot sea level and a wonderful seed/grain that I started using about a year ago.

Quinoa, high protein, gluten free

As a Type 2 Diabetic this simple to cook grain has become my choice side dish for many of my lunches and dinners. Quinoa is a high protein (6g per 1/4 cup), gluten free grain with eight essential amino acids and has a low glycemic index number.

I use Quinoa in everything that I would normally use rice or couscous in, with virtually no complaints from my family. You prepare Quinoa in the same way as rice and couscous, it can be seasoned, cooked in broth, stewed tomatoes, pots of soup, even put into baked goods.

A favorite that our family enjoys is my “Dirty Quinoa” which is very simular to “Dirty Rice” I hope you will give it a try!

Dirty Quinoa

1# Sausage, pan-fried browned with 1/2 c. diced onion, 1/2 c. chopped red bell pepper, 1 seeded-minced serano pepper and 4 chopped garlic cloves. When browned add 1 can diced tomatoes, 1 can drained pinto or kidney beans, 3c. chicken broth and 1 1/4cups Quinoa. Bring to a boil for 1 minute then cover and simmer (med-low) for 15-20 minutes. Top with sliced green onions, this can be eaten as a one-pan meal or served as a side dish to some great Cajun meats.

You can buy Quinoa in almost all Grocery stores, Health Food Centers and online. Quinoa is a great answer to the high carb grains that are on the market and part of our daily diet for too many years and a bonus is the level of protein and fiber in quinoa.

 Portion Control and Manage Your Weight! by Amy Stephens
Americans with Type 2 diabetes eat too much food and exercise too little. Studies indicate that diabetic Americans not only eat too much food, but we have a poor picture of the right amount of food. According to the Food and Drug Administration (FDA), there are specific portions of certain food groups that everyone needs to eat every day in order to stay healthy.

Portion control is understanding how much a serving size is and how many calories a serving contains. Portion control is important for weight management as the weight is defined by the total calorie intake. Healthy diabetes meal plans, using Aristotle’s philosophy, is the desirable middle between the extremes of excess and deficiency (over-eating and not eating enough), the “golden mean.” Portion control is eating a healthy diabetic diet meal with a balance of amount and types, of varied foods.

If you’re overeating, you’re not the only one – and you may be able to point at least a portion of your finger at the restaurant industry, which commonly serves two, three, and four times the recommended portion of food per meal.

Not sure whether or not you’re eating more than the correct portion? The FDA recommends an average of 2700 calories per day for men and 2000 calories per day for a mildly active male and female respectively.

“An ounce of prevention is worth a pound of cure.” So when you are about to devour the content of that large plate consider that a 180 pound person burns an average of 100 calories per mile from walking by wearing diabetic shoes. That person has to burn 3,500 calories to lose one pound of fat. Calories can add up – rapidly. DO THE MATH! OK 35 miles!

Here’s a brief analysis of recommended portions for commonly over-eaten foods:

* Cheeseburger or Hamburger

The recommended portion for a burger is only 3 ounces, which packs in a light 261 calories and 12 grams of fat. However, the average burger is 7 ounces, which adds more than 600 calories and almost 30 grams of fat to your daily diabetic diet plan.

* Beer and Wine

The FDA recommends that each portion of beer be only 12 ounces (about the size of a can of beer). However, a draft beer may be around 15 ounces. The 12 ounce portion adds only 153 calories to your diet while the larger beer adds 195 calories. the good news, however, is that beer does not contain fat. Yet, it may contain carbohydrates (around 12 grams in 12 ounces.)

As for wine, you won’t receive any grams of fat, but you can save about 50 calories by sticking to the recommended 5 ounce portion (which is only 120 calories). The average glass of wine packs on 168 calories and is served at 7 ounces.

* Ice Cream

Everyone is entitled to a little sweet treat every now and then, right? Well, be sure to emphasize the “little” when it comes to the cold stuff. The average serving size for a cone or cup of ice cream is one cup. However, it’s recommended that you only consume half a cup of ice cream or low fat desserts in one sitting. Half a cup packs on 137 calories and about 7 grams of fat.

* Pancakes

Who doesn’t enjoy a leisurely brunch or breakfast that includes a tall stack? Well, if you’re trying to maintain or lose weight, then you’d better go for diabetic breakfast that includes short stack – the way short stack. The average restaurant serves four pancakes per order. However, the recommended portion is only two. Two pancakes still pack on a healthy amount of diabetes carbohydrates (around 48 grams) and may cost you about 172 calories. Better yet – go for whole wheat pancakes that will reduce the glucose spike in your blood stream.

* Bagel

Next time you order a bagel to go, make sure that you only take about half of the bagel with you at a time. The average serving for a bagel is five inches across. However, it’s recommended that you only eat a three-inch bagel if you’re trying to lose or maintain your weight by checking through body fat scales. Cutting your bagel in half may save you about 200 calories.

Typefreediabetes offers a full line of diabetes supplies, including; incontinence products for women, diabetes socks, delivered prepared meals, durable diabetes medical equipment, Lancing devices and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

Check it out also for Blood sugar monitors and Blood sugar meters Article Source: eArticlesOnline.com
I hope that you find this article about diabetes portion control and weight management useful in your desire to being a healthier YOU! Do you want more control in your blood sugar levels then check out this FREE report and discover the best ways to avoid high’s and low’s when Controlling Your Blood Sugar Levels

These are a few of the things that make the Maqui Berry so beneficial to us and along with the many natural compounds that are found in very high amounts.

1. Maqui is unusually high in anthocyanins (the purple pigmentation,) which are called delphinidins. In fact scientific research has shown that the ORAC (Oxygen Radical Absorbance Capacity) rating of maqui berry contains more disease busting antioxidants than any other well known Superfoods, including concord grapes, cranberries, the goji berry and the very popular acai berry.
2. Delphinidins are a potent anti-inflammatory and help to decrease the effects of inflammation of degenerative diseases like; cardiovascular disease, arthritis (Inflammatory diseases are basically any illness that end in “itis”) and diabetes.
3. Cardiovascular disease is brought on by oxidation of cholesterol which contributes to strokes, heart attacks and your arteries hardening. The antioxidant in Maqui berries will help in the prevention of oxidation.
4. Diabetics seem to have a lot to gain by eating Maqui berries, drinking the juice or taking daily supplements. It can help aid in the suppression of blood glucose, prevent the forming of new fat cells by leveling out your highs and lows. The bonus for the diabetic using Maqui berries is that when your blood sugars level out your body stops the forming of new fat and will benefit you in controlling your weight.

Do ask your Doctor or Health Care Giver about trying Maqui Berries in place of your prescribed drugs for just a trial period, the fact that there are no side effects to taking Maqui Berries will be beneficial to your bodies overall wellness. Remember that your Doctor needs to always be consulted before you make any changes in your medication (I don’t say this to protect myself and my website, I say this because you have responsibility to yourself and your own health care.)
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Who would of thought that there would be exercise guidelines geared for Type 2 Diabetics. I like so many type 2 diabetics, are allergic to exercise and we have some extremely unique reasons for not exercising. However, I was in the mood to think about the possibility of taking my 30 minute a week workout to the next level when I came across Diane Fennell’s article about the new exercise guidelines established by both the ACSM and the ADA. The benefits of following the panels recommendation will be an overall improvement to our health. I’m sure that you will find this just as informative as I did.

The American College of Sports Medicine (ACSM) and the American Diabetes Association (ADA) have issued a joint position statement establishing new exercise guidelines for people with Type 2 diabetes. These replace the ACSM guidelines issued in the 2000 position stand “Exercise and Type 2 Diabetes.”

The new recommendations were developed by a panel of nine experts based on evidence from recent high-quality studies establishing that regular physical activity can prevent or delay the development of Type 2 diabetes and can positively impact factors such as cholesterol, blood pressure, heart health, and quality of life. Most of these benefits, the authors note, are the result of both resistance and aerobic exercise and are achieved through both short- and long-term improvements in insulin action.

The panel recommends that people who already have Type 2 diabetes perform at least 150 minutes a week of moderate to vigorous aerobic exercise spread out over at least three days of the week, with no more than two consecutive days between exercising. The panel states that for most people with Type 2 diabetes, brisk walking is considered a moderate-intensity exercise, and that the use of a pedometer and goal-setting (such as setting a target number of steps per day) are valuable tools for increasing physical activity. The experts also recommend that resistance exercise such as weight training be done at least twice a week — ideally three times — on days that are not consecutive. The panel suggests that people who are just starting weight training be supervised by a qualified trainer to ensure the most benefit and to minimize the risk of injury.

According to Sheri R. Colberg, PHD, an expert in exercise science and internal medicine and the writing chair of the recommendations, “Many physicians appear unwilling or cautious about prescribing exercise to individuals with Type 2 diabetes for a variety of reason, such as excessive body weight or the presence of health-related complications. However, the majority of people with Type 2 diabetes can exercise safely, as long as certain precautions are taken. The presence of diabetes complications should not be used as an excuse to avoid participation in physical activity.”

January 7, 2011, New Exercise Guidelines for Type 2 Diabetes by Diane Fennell

To learn more about the new recommendations, read the article “New Guidelines for Exercise in Type 2 Diabetes” or see the position statement’s abstract in Diabetes Care. And for more about exercising with diabetes, click here.

This article on the New Guidelines for Exercise in Type 2 Diabetes, has me thinking that, “yes, I can put in 150 minute a week,” after all it’s only 25 minutes a day, 6 days a week. I hope that you find this informative enough that you too will take on these new guidelines. Remember to talk to your Primary Care Giver before making changes in your lifestyle and to keep an eye on your blood sugar levels as they will change also. 

Do want to workout at home then checkout some spiced up action for a couple of your 25 minute sessions with Zumba!

Ingredients:
6 ounces dark chocolate
1/2 cup butter
2 lg. eggs
1 cup packed brown sugar
1/2 rounded cup almonds, extra fine chop
1/4 cup brown rice flour
1/2 tsp fine sea salt
1/4 tsp baking soda
2 tsp vanilla extract (or 1 tsp vanilla plus 2 tsp peppermint ext. for mint brownies)

Optional Toppers:
1/2 cup chopped pecans or walnuts
1/2 cup semi-sweet chocolate chips

Preheat the oven to 350 degrees F. Line an 8×8-inch square baking pan with foil and lightly spray the bottom.

Using the microwave, melt the dark chocolate and butter in a large (microwave safe) measuring cup. Stir together to combine. Set aside. Do not over heat, the chocolate will continue to melt when stirred.

In a mixing bowl, beat the eggs on med-high till frothy. Add the brown sugar and beat mixture until smooth.

Slowly add the melted chocolate mixture into the egg-sugar mixture a little at a time – mix it slowly- then beat well for a good minute. brownie mix will look smooth and glossy.

In a bowl, combine the dry ingredients: almond meal, rice flour, fine sea salt and baking soda; whisk together. Add the dry flour mix into the chocolate mixture and beat well for a minute. Add the vanilla, beat another half a minute or so.

*If you are adding nuts, stir in the nuts by hand and spread the batter into the prepared baking pan [this brownie batter is thinner than most brownie batters however it will be just fine.

Layer the optional nuts or semi-sweet chips all over the top of the batter and press them in slightly, if adding.

Bake in preheated 350 degree F oven for 33 to 35 minutes, Don’t overcook.

Cool on a wire rack; and remove the brownies from the pan by gripping the foil edges. Chill before cutting. Makes 9-12 servings.

These brownies freeze very well.

Many people especially diabetics have severe gluten sensitivities. Many illnesses have been associated with gluten consumption and one out of every hundred has gluten intolerance. People that suffer from infections such as diabetics develop this type of sensitivity.

Eating gluten free has helped people not only with Type 1 and Type 2 diabetes but also diseases like celiac, multiple sclerosis, rheumatoid arthritis, and inflammation of the nervous system, peripheral neuropathies, anaemia, seizures and loss of balance.

What is a gluten free diet? Foods that contain gluten such as wheat, oats, rye, barley, pasta, cereal, beer and spelt should be avoided. Many processed foods also contain gluten. One can buy bread and pastas that are gluten free as well as many other products which can be obtained from most supermarkets and health outlets. All fresh fruits and vegetables are gluten free as well as potato, rice, soy, and buckwheat and bean flour.

Farmers that grow grain increase the amount of gluten in their products because grain having a higher protein content fetches a higher market price. However companies are aware of the fact that many people suffer from gluten intolerance are improving the taste of gluten free products. Those that suffer from gluten in tolerances can also opt for integrative manual therapy which helps with physical pain and loss of function as in diabetics as well as change their diet to gluten free diet as it has been noted recently that there is a gluten sensitivity epidemic.

It has also been noted that those with gluten sensitivity have deficiencies in manganese, zinc and chlorophyll as well as smooth and skeletal muscle weakness which are linked to the large intestine and gluten. A gluten free diet will improve one’s health all round and also ensures that more nutrients will reach areas that have already been damaged and will also help stabilize blood sugar levels in diabetics.

There have been positive results and diabetics have reported back that their symptoms were alleviated after a few weeks when they changed to a gluten free diet. However it is important to remember that a diabetic patient should first discuss any and all diet plan with their primary medical practitioner or dietitian.

The two most common types of diabetes are Diabetes Type 1 and Type 2 Diabetes. Type 1 results from the body’s failure of producing insulin and the person will require insulin injections. Type 2 diabetes means the body is insulin resistant as the cells fail to use the glucose produced by the body.

Other types of diabetes are gestational diabetes, congenital diabetes; cystic fibrosis related diabetes, steroid diabetes as well as monogenic diabetes. Type 2 Diabetes is treated with diabetes medication in pill form with some patients taking one or more pills, however the patient does not have to inject with insulin. However once you have been diagnosed with Type 2 it is considered to be a chronic condition of which there is no cure.

Without the correct treatment many other complications can manifest which include hypoglycaemia, non-ketotic hyperosmolar coma as well as ketoacidosis. In the long term one can develop complications such as chronic renal failure, cardiovascular disease and retinal damage. It is imperative that a patient receives treatment which includes medication and maintaining a healthy diet, and good blood sugar levels.

Type 2 Diabetes is the most common type which affects around ninety percent of population of all race groups globally. The early stages show up as an abnormal reduction in insulin and can be improved by taking medications which will improve or reduce the glucose production. However if the disease progresses and the insulin secretion occurs the patient may require insulin therapy.

The signs and symptoms of Type 2 Diabetes is frequent urination, increased thirst as well as hunger and symptoms usually develop over long periods of time and the patient may also present with unexplained weight loss at the onset of the disease. Blood sugar concentrations are measure in order to make a diagnosis. With Type 2 there is also a high possibility of hyperosmolar non-ketotic states occurring which result in dehydration as well as skin rashes can break out. The causes of Type 2 are mainly defined by genes as well as lifestyle factors and obese people are more prone to developing diabetes.