Simple Grilled Salmon with Herb Crust

Simple Grilled Salmon with Herb Crust

Fish makes a great main dish when you're carb counting, not only because it's high in protein and low in carbs, but also because it contains omega-3 fatty acids.

These polyunsaturated fatty acids help protect against heart attack and are vital to the proper function of brain and nerve cells.

The fish that are especially abundant in omega-3 fatty acids are the high-fat cold-water fish, such as mackerel, albacore tuna, salmon, sardines, swordfish, and lake trout.

All shellfish also contain omega-3 fatty acids.

So... Give this a try.

Grilled Salmon with Herb Crust

Ingredients:

12 ounces fresh or frozen skinless salmon fillets, about 3/4 inch thick

1/3 c coarsely snipped fresh oregano

1/3 c coarsely snipped fresh cilantro

1/4 c sliced green onions

1 tbsp lemon juice

2 tsp olive oil

1/4 tsp salt

1/8 tsp ground black pepper

1 clove garlic

Directions:

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 3 serving-size pieces, if necessary; set aside.

In a food processor, combine oregano, cilantro, green onions, lemon juice, oil, salt, pepper, and garlic.

Cover and process until chopped. (Or use a sharp knife to finely chop oregano, cilantro, green onions and garlic.

Transfer to a shallow dish. Stir in lemon juice, oil, salt and pepper.)

Generously coat both sides of fish with herb mixture. Place fish on the greased rack of an uncovered grill directly over medium coals.

Grill for 6 to 9 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling.

Makes 3 Servings.

Nutrients Per Serving:

171 Calories

7 g Total Fat

1 g Saturated Fat

23 g Protein

3 g Carbohydrate

1 g Fiber

59 mg Cholesterol

276 mg Sodium

Diabetic Tips of the Month

Tip #1.

A free food is one with less than 20 calories and 5 grams carbohydrate per serving. Examples include diet soft drinks, sugar-freegelatin dessert, sugar-free ice pops, sugarless gum, and sugar-free syrup.

Tip #2.

Sugar-free does not mean carbohydrate-free. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is a big difference in carbohydrate content between the two foods, you may want to buy the sugar-free food. If there is little difference in the total grams of carbohydrate between the two foods, choose the one you want based on price and taste. Make sure to read the label carefully to make the best choice.

Tip #3.

“No sugar added” foods do not have any form of sugar added during processing or packaging, and do not contain high-sugar ingredients. But remember, they may still be high in carbohydrate, so you have to check the label.

Tip #4.

Fat-free foods can be higher in carbohydrate and contain almost the same calories as the foods they replace. One good example of this are fat-free cookies. Fat-free foods are not necessarily a better choice than the standard product, so read your labels carefully.

Healthy Cooking Tips for Persons                            With Diabetes

Healthy cooking and diabetes management:

A healthy diet is not only critical to proper diabetes management, but will also help in maintaining desirable weight, controlling normal blood sugar levels, and preventing heart diseases.

Always consult your physician, registered dietitian (RD), or nutritionist to assist in planning and preparing healthy meals.

Some healthy cooking tips include the following:

• Use vegetable oil spray instead of oil, shortening, or butter.
• Steam vegetables using a low-fat broth or water.
• Season foods with herbs and spices, vinegar, lemon juice, or salsa.
• Use low- or no-sugar jams instead of butter or margarine.
• Eat or cook cereal with skim milk or 1 percent milk.
• Use low-fat or fat-free cottage cheese, or nonfat yogurt.
• Drink fruit juice that has no added sugar.
• Eat chicken or turkey without the skin.
• Broil, roast, stir-fry, or grill meats. Always buy lean cuts of meat.
• Use lemon or lime on fish and vegetables instead of butter or sauces.
• Use canola or olive oil in food preparation instead of vegetable oils.
• Buy whole grain breads and cereals.

Physicians and other experts can provide helpful resources that further cover meal planning, offer healthy recipes and cooking tips, suggest exercise programs, manage weight, and more. Excellent diabetic reference books and pamphlets are also available through your library.

Low-fat Vegan Diet Good for Glucose ControLow-fat Vegan Diet Good for Glucose Control

A study headed by Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, showed that a low-fat vegan diet can lead to weight loss and lower blood glucose levels. The results were published in the journal Diabetes Care in 2006.

The researchers recruited 99 people with type 2 diabetes for the 22-week study. Most were overweight. The participants were asked not to change their exercise habits during the study.

Half were randomly assigned to and given instruction on a low-fat vegan diet. In this diet of vegetables, fruits, grains, and legumes, 10 percent of calories came from fat, 15 percent from protein, and 75 percent from carbohydrate. The participants were asked to avoid animal products and added fats and to choose foods with a low glycemic index, such as beans and green vegetables. They were not told to limit calories, portions, or carbs.

The other participants followed diets that were individualized and that adhered to American Diabetes Association’s guidelines. Participants who were overweight were given calorie limits.

Average A1c in the vegan group was 8% at the start of the study and 7.1% at the end. Average A1c in the ADA-diet group dropped from 7.9% to 7.4%. The vegan group lost an average of 14 pounds, while the ADA-diet group lost about 7 pounds.

In the vegan group, 24 out of 49 people did not change their diabetes medications during the study, and average A1c in this subgroup dropped from 8.07% to 6.84%. In the ADA-diet group, 33 of 50 participants did not change their diabetes medications, and their average A1c dropped from 7.88% to 7.50%.

In the vegan group, 39 people did not change their cholesterol meds. Their average total cholesterol dropped from 190 mg/dl to 157 mg/dl. In the 41 people in the ADA-diet group who did not change their cholesterol meds, average total cholesterol dropped from 195 mg/dl to 176 mg/dl.

A study headed by Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, showed that a low-fat vegan diet can lead to weight loss and lower blood glucose levels. The results were published in the journal Diabetes Care in 2006.

The researchers recruited 99 people with type 2 diabetes for the 22-week study. Most were overweight. The participants were asked not to change their exercise habits during the study.

Half were randomly assigned to and given instruction on a low-fat vegan diet. In this diet of vegetables, fruits, grains, and legumes, 10 percent of calories came from fat, 15 percent from protein, and 75 percent from carbohydrate. The participants were asked to avoid animal products and added fats and to choose foods with a low glycemic index, such as beans and green vegetables. They were not told to limit calories, portions, or carbs.

The other participants followed diets that were individualized and that adhered to American Diabetes Association’s guidelines. Participants who were overweight were given calorie limits.

Average A1c in the vegan group was 8% at the start of the study and 7.1% at the end. Average A1c in the ADA-diet group dropped from 7.9% to 7.4%. The vegan group lost an average of 14 pounds, while the ADA-diet group lost about 7 pounds.

In the vegan group, 24 out of 49 people did not change their diabetes medications during the study, and average A1c in this subgroup dropped from 8.07% to 6.84%. In the ADA-diet group, 33 of 50 participants did not change their diabetes medications, and their average A1c dropped from 7.88% to 7.50%.

In the vegan group, 39 people did not change their cholesterol meds. Their average total cholesterol dropped from 190 mg/dl to 157 mg/dl. In the 41 people in the ADA-diet group who did not change their cholesterol meds, average total cholesterol dropped from 195 mg/dl to 176 mg/dl.

Tips for making healthy food choices

Choosing your foods according to MyPyramid will help you follow these guidelines for healthier eating:

• Eat a variety of foods from the different food groups.
• Eat plenty of fruits and vegetables. All fruits and most vegetables contain carbohydrates, but their high content of vitamins, minerals, and fiber make them great choices.
• Choose a diet low in fat, saturated fat, and cholesterol. For best health, these should make up only a small portion of overall food choices. Saturated fats (animal fats and shortenings, for example) tend to raise blood cholesterol levels and are bad for the health of your heart.
• Use salt (sodium) in moderation. Most people eat more salt than they really need. For some people, extra salt adds to their risk for high blood pressure. High blood pressure is more common in people with diabetes. Uncontrolled blood pressure (greater than 130/80) greatly increases the risk for health problems. Here are ways to cut down on salt:
  • - Choose foods "close to nature." Less processed foods have less salt.
  • - Avoid foods canned, boxed, or frozen with extra salt. Try the "no-salt added" varieties.
  • - Use herbs, spices, and salt-free seasoning mixes for added flavor, instead of salt.
• Use sugar in moderation. High sugar foods should make up only a small part of the diet. However, small amounts of sweet foods can be a part of a healthy diet, even for people who have diabetes. Learn how to fit the sweets you enjoy into your overall plan.
• Use alcohol in moderation. Alcohol can dangerously lower blood sugar in people with diabetes who take insulinor diabetes pills. If you choose to drink alcohol, talk to your doctor or dietitian about how to drink safely. Pregnant women should not drink alcoholic beverages.

http://www.lillydiabetes.com/content/diabetes-friendly-recipes.jsp

Nutrition and Fitness

Nutrition and exercise, along with diabetes medications, are important for good diabetes control. While people with diabetes have the same nutritional needs as anyone else, they have to take extra care to make sure that their food is balanced with insulin and oral medications, and exercise to help manage their blood sugar levels.

A healthy meal plan is one of the most important things you can do to help control your diabetes. Healthy eating means choosing and preparing the right kinds of foods. A registered dietitian can help you to develop a meal plan that works for you. When you make healthy food choices, you can help improve your overall health and might even prevent complications such as heart disease, some cancers, and hypertension.

Exercise, along with a healthy diet and medication, can help you control your diabetes in many ways. If you don't already have an exercise program, now is the time to start! Be sure to consult with your healthcare team before starting an exercise program.

The right information can help you enjoy great food, great fitness, and great diabetes control

Chef Robert Lewis, The Happy Diabetic, Hosts... A Taste of the Caribbean Cruising into a Healthier Lifestyle 2nd Annual Caribbean Culinary Cruise

Please join me as I host an exciting Eastern Caribbean Cruise on Holland America's majestic Eurodam
March 21-28, 2009

Chef Robert will present an interactive cooking workshop
and teach you how to cook and eat healthy for life. Each cruiser will receive an autographed cookbook!

WWW.happydibeticcruise.com

Travel Arrangements by

PROTRAVEL INTERNATIONAL
9171 Wilshire Blvd, Ste #428
Beverly Hills, CA 90210
Tel: 310-271-9566
fax: 310-271-9597
E Mail: howard.lewis@protravelinc.com
www.protravelinc.com
A Virtuoso Agency
~ Luxury Travel For Business & Leisure ~

Are you happy about being diabetic?

Are you happy about being diabetic?

The Happy Diabetic takes everyday dishes and international cuisine and shows us how to prepare them tastefully and in good health! Introducing Chef Robert Lewis the Happy Diabetic!

Growing up in California offered to me a culinary experience I will always cherish. I come from a long line of wonderful cooks. Family food artists and guests in my home were experts in preparing Jewish, Mexican, Middle and Far Eastern, and traditional dishes, which gave me a love for food and the creative outlet it provided. After graduating from the Culinary Institute of America in Hyde Park, New York, in 1976, my personal and professional cooking journey began.

In 1998 I was diagnosed with type 2 diabetes. At that time I was sure my days of good eating were over. What I “heard” in those early days was only the list of foods that were prohibited. As I worked through my ups and downs, I came to realize that the selection of foods I could and should eat was vast and included many fabulous favorites. Thus began my motivation to create great tasting dishes that are easy to prepare. Requests to share tips and recipes resulted in the publication of two cookbooks, Get Happy Get Healthy, Recipes from the Kitchen of Robert Lewis the Happy Diabetic and Simply Desserts. I speak to audiences at hospitals and health fairs across the country delivering a message of hope and encouragement. My recipes celebrate great tasting food that both diabetics and non-diabetics can enjoy. My wish is that you will have fun as you follow my healthy cooking and eating plan! So…wield your French knife with the confidence of Zorro!

Happy Cooking! Chef Robert Lewis the Happy Diabetic

His personal experience with Type II Diabetes has been the motivation for the creation of hundreds of terrific recipes!

Lilly Diabeties.com chooses Chef Robert

Lilly Diabeties.com chooses Chef Robert

Diabetes-Friendly Recipes

Recipes from the Kitchen of Chef Robert Lewis
"The Happy Diabetic"

Eli Lilly and Company, a leader in diabetes care for over 80 years, has developed this website to help you understand the basics of diabetes, to learn how to manage your diabetes or care for someone with diabetes, and to take steps toward living a healthy lifestyle.

Learning about and living with diabetes is a journey. And, it's a journey best taken with others. We encourage you to explore this website and work with your healthcare team to learn all you can about the best ways to care for your diabetes. Working together, you will find that living a full and active life while taking care of your diabetes can be a reality!