Miracle Muffins sent from the Heavens - The Diabetes Blog
Miracle is a strong word. However, when you see the impact these muffins have on blood sugar — you’ll agree it’s miraculous. Ramsey wanted to create a muffin that his diabetic mother could enjoy without the rise in her sugar. He concocted a recipe that contains generous amounts of fiber, healthy soy protein, low-glycemic sweeteners, and very low in fat. Another fact for good measure - the muffins fit comfortably into the diet programs of Weight Watchers, Atkins, South Beach, LA Weight Loss, Nutra System and Zone.
The muffins look similar to megamuffins, but less nutritious. While megamuffins take longer to prepare (slightly) it is probably worth the effort. Still, these could be a handy backup for when one is either short on ingredients or time.
Disease Proof: Can Flaxseed Oil Cause Prostate Cancer?
Recent studies have suggested that flaxseed oil may contribute to increased prostate cancer risk. Fortunately, there is no need to consume flaxseed oil. The best way to get omega-3 fatty acids is to consume whole flaxseed. Plus, when you consume whole flaxseed, not only do you get the best plant source of omega-3 fatty acids, you also get the richest source of dietary lignans. Lignans are converted by bacteria in the intestinal tract to horomone-like compounds called phytoestrogens that have protective effects against hormone-related cancers such as breast and prostate cancer. In fact, consuming ground flaxseed has been shown to have beneficial properties for prevention and treatment of both breast and prostate cancer.
When you consume the whole seeds, not the oil, the results show significantly reduced growth rate of cancer cells, and increased death rate of cancer cells. Another way to safely and effectively contribute to your omega-3 intake is to eat a few walnuts and lots of leafy green vegetables. When you get your essential fats from whole natural foods, you get powerful disease-fighting nutrients in the process that are not found in oils.
Since I am not doing a hard-core fat reduction, I believe I am generally getting enough fat and have not tried to supplement it with “healthy” oils. Because they are rich in both good oils and fiber, and because they have an innocuously mild nutty flavor, I have taken to adding flaxseeds into many of my snacks:
- In a bowl of oatmeal
- As part of my salmon loaf recipe
- In nearly any baked good
- With yogurt and fresh or frozen berries as a healthy dessert
How do you use flaxseed?
Refrigerator Raid: The Right Foods Can Help Control Calories
Sally Squires at The Washington Post recently reported on a Harvard study that found women who eat a high-fiber diet are better at controlling their calories throughout the rest of the day. And fiber isn’t just good for your waistline. Research has linked it to lower rates of heart disease and diabetes, too.
There is no doubt that fiber helps you feel full. So does protein, which is one of the keys to so many people finding low-carb diets easy to follow.
Since I started restricting my calories to under 2,000 per day, I have tried to eat large amounts of both fiber and protein, particularly early in the day. This helps me stay full and avoid the munchies later in the day. Some of my strategies:
- Fortifying oatmeal (fiber) with flax seed (more fiber) and soy protein powder. Dried berries help the taste and add a little protein and fiber as well.
- Egg white omeletes filled with veggies, particularly those like broccoli that are high in fiber.
When I do get the munchies I am trying to go for berries or kiwi, both of which are highly nutritious and full of fiber. A bag of baby carrots can satisfy a crunchy snack urge, particularly as it takes a while to eat. Drinking lots of water helps also, partly by filling you up and partly by causing fiber to expand.
You know you ought to… this will make you want to.
Nutrition Articles: Go Fish (Men’s Health)
POACHED SALMON WITH LEMON MINT TZATZIKI SAUCE
2 cups dry white wine
2 cups water
2 bay leaves
2 sprigs flat-leaf parsley
2 lemons, unpeeled, sliced
1 (2 lb) salmon fillet with skin
1 scallion, top only, thinly sliced
1 cup Lemon Mint Tzatziki Sauce (recipe below)
Bobby Flay puts some flair into salad, such that you might actually want to eat it. Filet mignon, anyone?
Men’s Fitness: Mean Greens
TO MAKE: [1] Whisk soy sauce, lime juice, chili paste, and oil together; pour into a resealable bag. [2] Add steaks; close bag (removing the air). Marinate for 30 minutes in the fridge. [3] Heat grill to high. [4] Remove steaks from bag; pat dry. Season with pepper; grill for 3 minutes per side for medium-rare. [5] Remove from grill, let sit for 5 minutes, then slice into 1z4-inch-thick slices. [6] Combine salad ingredients in a bowl. Toss with half the dressing and season with salt and pepper. Transfer to a platter, top with steak, and drizzle on remaining dressing. Makes 4 servings.
Luckily the rise in poundage I saw recently appears to have been a fluke. Although I am not back down to my recent lows, the body fat percentage and weight have both come down to reasonable levels. I weighed in today at 232.5 and 27 percent body fat.
One of the problems of cooking at home (especially my home) is the need to cater to a wide range of food allergies and general pickiness. But I recently remembered (through my wife’s encouragement) that I can always cook one set of meals for myself and another for everyone else. Which led me back to a meal I used to make all the time ten years ago, and which helped me lose weight then. - Jambalaya. Here’s my recipe:
Brown 1 cup of Andouille sausage or your favorite substitute with olive oil in a large stew pot.
Add enough rice or brown rice to make about 10 servings to the meat and stir for one minute in the oil.
Cover with water and bring to a boil. Turn to a simmer until there is little water left.
I add 2 cans of black beans. You can use kidneys or any similar bean if you prefer.
If desired, add a jar of jalapeno peppers and/or a jar of your favorite tomato sauce. Stir in and allow the mixture to lose any “soupiness.”
That’s it. You may or may not need additional seasoning, depending on whether you use peppers and sauce. It will make several days servings or feed a large family. Enjoy.