Slamming The Door on Diabetes

    

He says they work. Robby Barbero, who wrote the book Mastering Diabetes, stopped by Tonia's Kitchen with a delicious, healthy recipe for Autumn Apple Salad. He says even though the main component here is a fall treat, the salad works anytime of year with it's fresh arugula and cabbage. Perhaps most importantly, Robby told Tonia the salad is a part of his plan to reverse insulin resistance, which then in turn can reverse diabetes. He says following the blueprint laid out in the book leads to a healthier lifestyle, and the salad is a delicious part of doing that.

Autumn Apple Salad

1 apple, sliced

 3 strawberries, halved

 1 orange, sliced

 ½ pomegranate

 1 red bell pepper, sliced

 ¼ cup purple cabbage, chopped

 5 oz arugula

Slice the apple, orange, bell pepper, purple cabbage, and strawberries. Slice the pomegranate in half and remove the arils.

2

Place the arugula in a large bowl.

3

Top the arugula with the apple, orange, bell pepper, pomegranate arils, strawberries, and cabbage.

Plant Powered Positives!

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Are you on cholesterol, blood pressure and/or other medications based on your Type 2 Diabetes? If so, you might want to consider a plant-based diet. If you do it right, you might just be able to say goodbye to your meds. That's something you need to discuss with your doctor, and while there are no guarantees, Sharon Palmer, who wrote the new book, Plant Powered Plan to Beat Diabetes might just offer the roadmap you need to find your way off the prescriptions. Sharon stopped by Tonia's Kitchen with some findings you might just find eye-opening. Sharon told Tonia that one study showed those who followed a plant-based diet were able to get off their medications in only 25 days. Sharon says a plant-based diet is a powerful one that could help you keep your cholesterol, A1C and weight under control.

Understanding LADA

  

It's a good question that you probably were not asking but should be. LADA is an acronym for Latent Autoimmune Diabetes in Adults. It affects 3.4 million people in the US and has been known to medical researchers since the 1980s. Like most diagnoses for diabetes, those who contract it obviously have to make some changes in their diets. But we've come a long way with what we can and can't eat. And bookstores are full of cookbooks to cater to diabetic patients. This one though, Kickass Health Lada, is dedicated entirely to LADA, and how you can structure your diets around it. Jacqueline Haskins, who wrote the book, stopped by Tonia's Kitchen with an overview of the recipes and some new ideas. She told Tonia that the American breakfast is far different than what people eat overseas. She encouraged everyone to look at what makes up a breakfast in different countries and try it for yourself. Jacqueline also introduced Tonia to the concept of Carb-Craft, which in essence is how to safely enjoy various foods while dealing with LADA. For example, she says eat a rainbow, steer toward healthful fats (of which the book explains) and eat what you like. 

A "Clean" Noodle"

   

It's true, so much of our food is over-processed, but over the years we've seen a big movement toward "clean" simple ingredients that mean a healthier diet and delicious meals to boot. Jackie Newgent, who wrote The Clean and Simple Diabetes Cookbook stopped by Tonia's Kitchen to talk about a delicious and easy to make Soba Noodle dish. Jackie told Tonia she starts with a buckwheat soba noodle, which is a healthier, better quality noodle to begin with, and adds natural sweeteners along with fresh cole slaw mix. It's full of fiber and other nutrients...and it tastes good too!

1/3 cup + 2 tablespoons creamy no-added-sugar organic dark roasted peanut butter
3/4 cup unsweetened freshly-brewed green tea or low-sodium vegetable broth, chilled
3 tablespoons naturally-brewed soy sauce
1/4 cup brown rice vinegar
1/2 teaspoon hot pepper flakes or sriracha hot chili sauce to taste
1 tablespoon agave nectar or honey
2 teaspoons unrefined sesame oil
1 tablespoon grated gingerroot
12 ounces dry buckwheat soba noodles (or try spelt or kamut soba noodles)
2 large red bell peppers, very thinly sliced into long strips*
1 Kirby cucumber, thinly sliced into coins, or 1 cup thinly sliced English cucumber
2 scallions, green and white parts, very thinly sliced on the diagonal
2 teaspoons roasted or pan-toasted black or white sesame seeds
2 tablespoons roughly chopped fresh cilantro

1. Add all of the peanut butter, tea, soy sauce, vinegar, hot pepper flakes, agave nectar, sesame oil, and ginger to a small saucepan; stir to combine. Cook while whisking over medium heat until the sauce is smooth, slightly thickened, and begins bubbling, about 5 minutes. Transfer the sauce to a large bowl and set aside. (Makes about 1 1/2 cups sauce.**)
2. Add the soba noodles and bell peppers to a pot of boiling water. Cook until the noodles are cooked through (al dente), about 4 minutes, or according to the noodle package directions. Drain, rinse with cold water until cool; drain well. Add the noodles and bell peppers to the sauce in the large bowl along with the cucumber and scallions; toss to combine.
3. Transfer to a serving bowl, if desired. Sprinkle with the sesame seeds and cilantro and serve at room temperature or chilled.

Per serving (if serves 4): 570 calories, 20g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 700mg sodium, 83g total carbohydrate, 9g dietary fiber, 14g sugars, 19g protein

A Chili That's Healthy

 Chili is delicious, but sometimes the ingredients list can be a little on the unhealthy side. Enter Lara Rondinelli-Hamilton and her newest offering, The Diabetes Cookbook. She told Tonia's Kitchen about her Turkey Veggie Chili recipe. As the name sounds, this chili is big on the vegetables. Things like onions and carrots are added to chili standards like beans (if you use canned, make sure it's low sodium) and diced tomatoes, for a fresh, healthy take on an American classic. Try it today! 

 

• small onion(diced )

  1

• medium carrots(diced)

  2

• medium zucchini(diced )

  1

• garlic(minced)

  1 clove

• nonstick cooking spray

  1

• lean ground turkey

  16 oz

• canned diced tomatoes

  1 (14.5-oz) can

• canned crushed tomatoes

  1 (28-oz) can

• Great Northern beans(rinsed and drained)

  1 (15.8-oz) can

• kidney beans(rinsed and drained)

  1 (15-oz) can

• black pepper

  1/2 tsp

• chili powder

  1 tbsp

• cumin

  1 tsp

• garlic powder

  1 tsp

Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.

Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.

Learning About LADA

 

It's a good question that you probably were not asking but should be. LADA is an acronym for Latent Autoimmune Diabetes in Adults. It affects 3.4 million people in the US and has been known to medical researchers since the 1980s. Like most diagnoses for diabetes, those who contract it obviously have to make some changes in their diets. But we've come a long way with what we can and can't eat. And bookstores are full of cookbooks to cater to diabetic patients. This one though, Kickass Health Lada, is dedicated entirely to LADA, and how you can structure your diets around it. Jacqueline Haskins, who wrote the book, stopped by Tonia's Kitchen with an overview of the recipes and some new ideas. She told Tonia that the American breakfast is far different than what people eat overseas. She encouraged everyone to look at what makes up a breakfast in different countries and try it for yourself. Jacqueline also introduced Tonia to the concept of Carb-Craft, which in essence is how to safely enjoy various foods while dealing with LADA. For example, she says eat a rainbow, steer toward healthful fats (of which the book explains) and eat what you like.