Diabetes Cookbook For Canadians For Dummies E-Book

Ian Blumer

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 554

Veröffentlichungsjahr: 2015

Beschreibung

Delicious recipes and expert cooking tips for diabetics

Having diabetes doesn't mean having to abandon great food. Diabetes Cookbook For Canadians For Dummies, Updated Edition offers an abundance of delicious recipes that will help diabetics and prediabetics enjoy meals and manage their diabetes. Based on the most recent edition of the Clinical Practice Guidelines for Diabetes Management, this new cookbook includes over 100 additional recipes and updated coverage on the latest drugs for diabetes management and new guidelines for target blood glucose levels.

Diabetes Cookbook For Dummies offers valuable information for diabetics and anyone who cooks for diabetics. The authors offer meal planning suggestions, shopping tips, and even plot out a month of diverse and unexpected menus, including mouth-watering full-color photos of some of the delicious meals.

• Learn to cook meals you love that will comply with proper diabetes management
• Expand your culinary range with new interpretations of traditional dishes
• Make managing your diabetes more enjoyable with exciting menu options
• Learn how to make meal planning and preparation part of your daily routine

This updated cookbook, a companion to the bestselling Diabetes For Canadians For Dummies, 3rd Edition offers delicious and easy-to-prepare recipes that will help readers manage their diabetes.

Leseprobe

Diabetes Cookbook For Canadians For Dummies®, Updated Edition

Visit www.dummies.com/cheatsheet/diabetescookbookforcanadians to view this book's cheat sheet.

Table of Contents

Cover

Title Page

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with Diabetes & Cooking

Chapter 1: Diabetes 101: Discovering the Basics

Examining the Types of Diabetes

Investigating How Diabetes Is Diagnosed

Looking at Target Blood Glucose Levels

Understanding How High and Low Blood Glucose Can Make You Feel

Controlling Your Blood Glucose through Nutrition

Exercise and Blood Glucose

Taking Oral Medications to Help Control Your Blood Glucose

Using Insulin to Help Control Your Blood Glucose

Chapter 2: You Are What You Eat

What Is a “Diabetic Diet”?

Exploring the Key Ingredients

Getting Enough Vitamins, Minerals, and Water

Eating Well with Canada’s Food Guide

Chapter 3: You Are How You Eat

Keeping Portions under Control

Timing Is Everything

Balancing Out a Meal’s Ingredients

Eating Vegetarian

Sorting Out Snacks

Alcohol

Healthy Eating at Home

Healthy Eating When You’re Away from Home

Chapter 4: Staying Healthy through Nutrition

Weight-Loss Strategies

Diabetes and the Glycemic Index

Healthy Eating if You Have Gestational Diabetes

The Lowdown on High Blood Pressure and Nutrition

Helping Control Your Lipids with Nutrition

Nutrition Strategies if You Have Kidney Failure

Part II: Cooking and Meal-Planning Essentials

Chapter 5: Getting Equipped

Covering Basic Cooking Equipment

Speaking the Cooking Lingo

Chapter 6: Successful Food Shopping

Saving Money on Staples

Smart Shopping

Menu Planning

Pantry (Non-perishable) Essentials: What to Have on Hand

Reading Labels and Knowing How to Use Them

Part III: Healthy Eating: Natural, Nutritious Recipes

Chapter 7: Rise and Shine with Breakfast

Quick, Healthy Breakfast Ideas

Fruit First

Baked Delights

Griddle Goodies

Chapter 8: Savory Soups

Making Soups from Leftovers

Considering Commercially Prepared Soups

Broth-Based Soups

Creamy Soups

Chapter 9: Snazzy Salads

Waking Up Tired Tossed Salads

Starter Salads

Side Salads

Main Salads

Chapter 10: Appealing Appetizers

Just in the Nick of Time: Fast, Easy Appetizers

Elegant Starters

Party Pleasers

Store-Bought Dips

Chapter 11: Creative Carbohydrate Concoctions

Potato, Please!

Rice Is Right

Plenty of Pasta

Bountiful Beans

Chapter 12: Don’t Forget Your Veggies!

Be Veggie Savvy

Anytime Veggies

Springtime Veggies

Fall Harvest Vegetables

Chapter 13: Fishing for the Right Dish: Fish and Seafood Entrées

Selecting and Cooking Fish

Tasty Fish Dinners

Seafood Suppers

Chapter 14: Birds of a Feather: Poultry Dinners

Handling, Cooking, and Cleaning Up Poultry

Checking Out Chicken

It’s Okay to Have a Turkey

Chapter 15: Mighty Meat

Beef It Up!

Pork on Your Fork

Mary Had a Little Lamb — So Can You

Going Wild

Chapter 16: Vegetarian Variety

Benefits to Eating the Vegetarian Way

Meatless Marvels

Chapter 17: Delectable Endings

Diabetes, Desserts, and You

Using Sugar Substitutes

Baking Up a Storm: Pies and Cakes

Pudding on the Ritz

Bite-Sized Fun: Cookies

Chapter 18: Kooking for Kids

Kids in the Kitchen

Super Suppers

Desserts Kids Dig

Part IV: The Part of Tens

Chapter 19: Ten Frequently Asked Questions

Why Can’t I Skip Meals to Lose Weight?

If I Don’t Eat Carbs, My Sugars Will Be Low, Right?

I’m Not Hungry for Breakfast — Do I Need It?

Do I Really Need Snacks?

Should I Use Sugar Substitutes?

Should I Check My Blood Sugar after Meals?

Does It Matter When I Take My Meal-time Insulin?

Will I Always Need to Take Pills for My (Type 2) Diabetes?

Is Fruit Juice Good or Bad?

Can I Eat Birthday Cake?

Chapter 20: Ten Diabetes Nutrition Myths

I Know What to Eat; No Point Seeing a Dietitian

Omega-3 Fatty Acid Supplements Are of Proven Benefit if You Have Diabetes

If My Blood Sugar Goes Up Overnight It’s Because of What I Ate

Soaking Rice or Lentils Will Help Prevent These Foods from Raising My Sugar Level

I Can’t Eat My Homeland Food Now That I Have Diabetes

Spices Make Blood Sugar Levels Go Up

All White Food Is Bad and Should Be Avoided

Eating Too Much Sugar Causes Type 2 Diabetes

Changing the Way I Eat Is Pointless — If I’m Going to Get Diabetes, I Can’t Do Anything to Prevent It

If I’m Sick I Have to Force Myself to Eat Normally

Chapter 21: Ten Tips for Healthy Eating

Eat Three Meals per Day

Limit the Time between Meals to Less Than Six Hours

Keep Your Sweets as Treasured Treats

Choose Low-Fat Foods

Choose Whole Grains and High-Fibre Foods

Eat Vegetables and Fruit at Most Meals

Load Up with Calcium and Vitamin D

Considering Multivitamins — Do You Need Them?

Drink Water

Enjoy Variety — All Foods Can Fit!

Part V: Appendixes

Appendix A: Nutrition and Recipe Websites for People with Diabetes

General Diabetes Websites

General Nutrition Websites

Diabetes Nutrition-Focused Websites

Appendix B: A Month of Menus

Small Meal Plan

Large Meal Plan

Bonus Chapter: Ten Ways to Enjoy a Meal

Plan Ahead

Cook with Family and Friends

Cook with the Season

Invite Guests

Set the Mood

Savour the Flavour

Go Vegetarian for a Night

Communicate Effectively

Store Leftovers

Clean Up

About the Author

Authors’ Acknowledgments

Cheat Sheet

Connect with Dummies

End User License Agreement

Guide

Cover

Table of Contents

Begin Reading

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Diabetes Cookbook For Canadians For Dummies®

Published byJohn Wiley & Sons, Inc.111 River StreetHoboken, NJ 07030

www.wiley.com

Copyright © 2015 by John Wiley & Sons, Inc.

Published by John Wiley & Sons, Inc.

Eating Well with Canada’s Food Guide, www.healthcanada.gc.ca/foodguide, Health Canada, 2007. Reproduced and adapted with the permission of the Minister of Public Works and Government Services Canada, 2010.

All rights reserved. No part of this book, including interior design, cover design, and icons, may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken NJ 07030, or online at http://www.wiley.com/go/permissions. For authorization to photocopy items for corporate, personal, or educational use, please contact in writing The Canadian Copyright Licensing Agency (Access Copyright). For more information, visit www.accesscopyright.ca or call toll free, 1-800-893-5777.

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Library and Archives Canada Cataloguing in Publication Data

Blumer, Ian          Diabetes cookbook for Canadians for dummies / Ian Blumer, Cynthia Payne.Also available in electronic formats.ISBN 978-1-119-01396-9 (pbk.)ISBN 978-1-119-04552-6 (ebk); ISBN 978-1-119-04566-3 (ebk)          1. Diabetes—Diet therapy—Recipes.I. Payne, Cynthia II. Title.

RC662.B59 2010       616.4’620654       C2010-903847-9

Introduction

If you’re living with diabetes (either because you have diabetes or you have a loved one with diabetes), you likely already know that one of the most important tools to help you keep your diabetes under control is to eat healthfully. Hopefully, you also know that healthy eating with diabetes doesn’t mean you have to sacrifice taste, variety, or the simple, sheer pleasure of eating well.

We believe passionately that there is no such thing as a “diabetic diet.” A so-called diabetic diet is simply a nutritious, healthy eating program that balances the appropriate amounts of the key nutrients and supplies the right amount of calories for your needs.

The recipes in Diabetes Cookbook For Canadians For Dummies are suitable for anyone who wants to eat healthfully, whether or not you have diabetes. The recipes are also suitable for low-fat diets and lower sodium diets as well.

On these pages you will discover a huge variety of recipes that will not only satisfy your hunger, but will do so in a nourishing way. Breakfasts, lunches, dinners, snacks, party foods, treats for kids, and treats for adults — it’s all here.

And because staying healthy with diabetes is so very dependent on being empowered — the more you know, the more you can master your diabetes — we devote the first few chapters of this book to looking at key aspects of diabetes care, including the roles that nutrition, exercise, and medications can play.

About This Book

This book was written with a single overriding purpose: to help people living with diabetes prepare foods that are as tasty and enjoyable to eat as they are nutritious. We’re also hoping that as you create the recipes in this book you’ll find the time to read some (or even all) of Part I, where we examine all sorts of ways that you can use nutrition (and other strategies) to stay healthy with your diabetes.

The recipes in this book were chosen based on several guiding principles.

Feature ingredients that are easy to find. (Cynthia lives in a small community and was able to readily find all the ingredients in stores in her town.)

Emphasize healthy eating for a person living with diabetes — therefore, low sugar, lower fat, and lower sodium content were priorities — but they are appealing for

everyone.

If you don’t have diabetes, no worries: You don’t have to miss out on these recipes; you’re going to love them, too!

(We do use sugar in a number of this book’s recipes. Sugar is not a “bad word” when it comes to diabetes, although, of course, you need to limit quantities.)

Have met with glowing approval (yeah, we were tough on ourselves;

good

simply wasn’t going to be good enough) by our diverse — and painfully honest — taste-testing panel of friends, neighbours, relatives, kids, and others.

Reflect the wonderfully diverse nature of the Canadian population and the increasing desire of Canadians to try non-traditional foods.

Are not only enjoyable to eat, but also enjoyable to prepare.

Recipes are designated as vegetarian by using a little tomato icon.

We list the amount of carbohydrate in each recipe; this will help you as you balance out the nutrients in your diet and will be especially helpful if you’re carbohydrate counting. (The recipes refer to “Carbohydrate Choices.” Each Carbohydrate Choice consists of 15 grams of carbohydrate.) We also list the amount of sodium (avoiding excess sodium is important for everyone and especially important if you have high blood pressure), phosphorous, and potassium (avoiding excess phosphorous and potassium is important if you have kidney failure).

We’d love to hear from you. Whether it’s to tell us you especially liked one of our recipes (please!) or, perish the thought, found some cooking instruction insufficiently clear, please do share your comments with us by sending an e-mail to [email protected]. (We apologize in advance, however, for our being unable to provide medical advice.)

Foolish Assumptions

We have written this book based on the assumption that you are living with diabetes (either because you have diabetes yourself or because you have a loved one with diabetes) and that, whatever your knowledge of cooking, you want to learn more. Period.

If you know nothing about cooking, you’ll find this book enables you to readily discover the basics, and if you’re already a wizard in the kitchen, you’ll discover additional recipes and food preparation ideas to meet your needs.

Icons Used in This Book

Icons act as little flags or identifiers — bookmarks, if you will — that let you know what information you’re going to find in the paragraph that follows.

This icon signifies that we’re sharing a story about a patient. These stories have been specifically selected because they contain elements that you may well relate to. (The names and other identifiers have been changed to maintain confidentiality.)

This icon lets you know we’re recommending that you speak to a member of your health care team (be it your family physician, registered dietitian, diabetes specialist, and so forth), in order to get help.

This icon lets you know that we’re about to drop some medical jargon on you. Don’t be alarmed; we then define or explain the term before we move on.

When you see this icon, it means the information is essential and you would be well served to pay special attention.

This icon indicates that we’re sharing a practical piece of information that will arm you with a time-saving or grief-avoiding measure.

This book is all about creating healthy, appealing recipes. It’s also about living healthfully with diabetes. This icon means we’re discussing a critical health issue that you shouldn’t ignore.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. Check out the free Cheat Sheet at www.dummies.com/cheatsheet/diabetescookbookforcanadians for tips on how to eat healthy at home, or when you’re out and about. You can also find links to several web-pages to help you with everything from calculating your BMI, to understanding how to read nutrition labels.

Where to Go from Here

We wrote Diabetes Cookbook For Canadians For Dummies in a format that allows you to open the book to any chapter and jump right in without feeling lost. So, if as you read this paragraph you realize it’s 6:00 at night and you have to get dinner ready pronto, feel free to flip to Part III to find a recipe that suits your fancy. Same goes if you’re looking for breakfast, lunch, or snack ideas. If, however, you’re new to diabetes, and if you don’t need to rush into the kitchen, sit back and spend some time familiarizing yourself with diabetes by reading some (or all) of Part I.

Whichever section of this book you first turn to, rest assured — there’s no “wrong” place to start your reading.

Part I

Getting Started with Diabetes & Cooking

For Dummies can help you get started with lots of subjects. Visit www.dummies.com to learn more and do more with For Dummies.

In this part . . .

Diabetes is far more than “just a sugar problem.” Having diabetes means that you need to look after all of you, from your head down to your toes. In this part we explore how diabetes can affect you and what you can do to master diabetes and stay healthy.

Chapter 1

Diabetes 101: Discovering the Basics

In This Chapter

Getting to know the types of diabetes

Diagnosing diabetes

Seeing the highs and lows of blood glucose levels

Managing diabetes through nutrition

Staying healthy with exercise

Investigating the important role of medication in diabetes management

This is a cookbook with a twist.

This book begins not with recipes or a discussion on food handling or food shopping or the like, but rather starts right here, in Chapter 1, with a discussion on diabetes.

Beginning this book by talking about the basics of diabetes — Diabetes 101, if you will — is in keeping with the very special nature of diabetes. Diabetes is special in many ways, but none more so than this: If you’re living with diabetes, the more you know about your diabetes and the more actively you are involved in your own health care, the more you can do to ensure you stay healthy.

Your diabetes therapy begins anew every day when you first get up and decide what you’re going to eat. And your therapy continues all day with every morsel you put in your mouth. If you have diabetes it’s not your doctor or nurse or dietitian or any other person who ultimately makes your nutrition choices; it is you.

Healthy eating affects diabetes in many different and crucial ways: The food choices you make will influence your blood glucose (“blood sugar”), your weight, your blood pressure, your cholesterol, your bowel habits, your sense of well-being, and much more. Indeed, we are routinely, absolutely, blown away by the dramatic improvement in the health of our patients with diabetes who carefully practise healthy eating.

In this chapter, we look at the different types of diabetes and we explore how to manage them. Because diabetes is (as we look at in a moment) a condition characterized by high blood glucose, we look in detail at blood glucose, how high (and low) levels can make you feel, and how you can control your blood glucose through nutrition, exercise, and medication. For most people with diabetes, a combination of these therapies works best in achieving and maintaining both good blood glucose control and good health in general.