TIPS ABOUT MY FAVORITE SWEETENER, SPLENDA

Over the past twenty-some years, well over 100 tests have been done on Splenda to confirm it's safety. I often see, especially on facebook, Splenda lumped in with other sweeteners and how harmful they are. Splenda is actually in a category by itself as it is the only sweetener actually made from sugar*. This is why it does not have the aftertaste most sweeteners do. Splenda is the brand name for the nonnutritive sweetener sucralose. Over the years my doctors have told me to use only sucralose or stevia products (I am a diabetic). I only use stevia products in drinks, etc. I never cook or bake with them as I find they taste bitter at high temperature. I have used Splenda for almost 15 years. During that time my liver function has returned to normal, it was bad before, and all my blood work which is done every 3 to 6 months is always normal. So do not be frightened by the scary stuff you see on facebook or other social media. There are exceptions to everything so I am sure there is someone out there that has an allergy or something to it but overall it is a very safe product for me. I am not trying to convert you to Splenda, you use the product you like that works well for you. I am simply stating, do not believe things you see on social media but know nothing about.

Facts: a Splenda packet is equal to the sweetness of 2 teaspoons of sugar and Splenda Granular measures cup for cup the same as sugar.
Splenda does not create an insulin response in the body, does not raise blood sugar or affect triglycerides.
*As of the original writing of this article in 2018.

BENEFITS OF COOKING AT HOME

I love to eat out but I restrict it to no more than once a week. When you cook at home the nutrition experts tell us you will consume fewer calories, carbs, sugar, fats and sodium. Plus you will know exactly what went into your foods. I don't imagine you knew that McDonald's fries contain 19 ingredients! Can you even imagine that! Talk about not knowing what you are eating! Normally I do not post recipes on this blog because I have other blogs that are just recipes. But after telling you about McDonald's fries, I feel I owe you a recipe to make tasty healthy oven fries at home.

Oven Fries:
Preheat your oven to 450 degrees.
Cut 3 large red potatoes into 8 wedges each.
Combine 2 teaspoons olive oil and 1/4 teaspoon salt and 1/4 tsp black pepper in a bowl. I like to use one with a lid. Add the potato wedges and toss to coat.
Spread potatoes in a single layer in a shallow roasting pan or on a cookie sheet with sides.
Roast at 450 degrees 30 to 35 minutes or until crisp. Turn once during roasting.

 File Photo

KIDS AND TYPE 1 DIABETES

If your child is diagnosed with type 1 diabetes (T1D) you are not alone. More than 18,000 children in the United States are diagnosed with T1D every year. The diagnosis can be frightening but with the help of a good pediatrician, an endocrinologist, and a dietitian, you will find a lot of help. A T1D diagnosis will affect the whole family but remember this, T1D does not define your child. With a positive attitude and a good medical team to work with, diabetes will only be a part of your child. There is no limit to what a T1D child can do. An additional side benefit for the whole family will be more exercise and a controlled diet that will benefit everyone.

PERFECTION QUOTE FROM VINCE LOMBARDI

I like this quote attributed to the great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

EAT YOUR LENTILS!

Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them too high in carbs. The good news is that around 40% of the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient or in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

 Note: File Photo

WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber; which is found in plant based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:

1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.

Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):

• Managing weight - fiber helps to make us feel more full and satisfied therefore we will do less overeating at meals and less snacking.
• Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
• Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.

We should strive for 20 to 35 grams of fiber a day. 

File Photo of Some High Fiber Foods

DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.

If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

EASY SAFE HOMEMADE BUG SPRAY

I got this off the internet and it had great reviews and comments:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!

BEANS FOR DIABETICS

Fiber is important to the diabetic's diet. Fiber in foods helps to satisfy hunger thus making us full sooner, helps reduce the number of calories the body absorbs, and keeps blood sugar from skyrocketing after meals. Did you know beans are a great high-fiber food and should be eaten often by diabetics. I try to eat some daily, yes daily. Add them to soup, salads, tacos, etc. One cup of black or red beans provides 13 grams of fiber and 15 grams protein. Make beans an important part of your diet. Beans are also good sources of calcium and they contain magnesium, another diabetes fighter.