Better Choices for Every Body

When it comes to dietary staples, one needn't look much further than bread. Bread, often referred to as the "staff of life," has formed the main part of the average diet for centuries. Check out my new video on how to make better bread choices:

No Knead to Banish the Bread

So it seems a bit ironic that bread is often listed as one of the first foods to go when one is looking to limit carbohydrates. The reality is that one ounce of plain bread averages just 80 calories and 15 grams of carbohydrate, and is a valuable source of energy for any diet. The problem is that variations in size, density and ingredients can vastly alter the nutrient content of the bread we choose, converting a simple healthy whole grain piece of bread into a budget busting nightmare.

Great Bread Choices For Every Body

Fortunately for all us who love bread, there are more slim and healthy bread choices than ever. From portion-controlled, calorie-conscious hamburger buns, to tortillas packed with healthy fiber and English Muffins that fill you up but not out, here's a primer on some of today's best bread bets.

Hamburger and Hot Dog Buns

• "Light" buns, like Delightful Hamburger Buns by Sara Lee have just 80 calories, 14 grams of carbohydrate and 6 grams of fiber per bun compared with up to 40 grams of more of carbohydrates and 200 calories in a traditional bun. The hot dog buns offer a similar savings.
• "Thin" buns, like Orowheat and Earthgrain Sandwich Thins, make it easier than ever to enjoy calorie-conscious sandwiches and burgers. Both offer just 100 calories per bun and 4 grams of hearty fiber. Selections range from wheat and wholegrain to white.

Tortillas

• Looking for a tasty way to boost the fiber in your diet? Grab a tortilla! Reduced-carbohydrate, high-fiber tortillas are amazing for creating healthier carb- and/or calorie-conscious recipes. Mission Carb Balance and La Tortilla Factory Smart and Delicious Wraps are two brands to look for.

Bagels and English Muffins

• Skip the bagel store with its large, dense bagels (where just one-quarter of a bagel equals one carb choice) and head to the grocery store. The makers of Thomas' English Muffins now offer Bagel Thins. With just 110 calories, 24 grams of carbs and 5 grams of fiber, this 1½ carbohydrate choice selection puts bagels back on the breakfast menu.

Sandwich Breads

• While whole grain breads are a healthy choice, be sure to read labels to find more carb- and calorie-friendly choices. "Light" breads, such as those made by Sara Lee and Wonder Bread have just 40-45 calories and 9 grams of carbs per piece. Add to that a healthy dose of fiber and these are bread selections that every body can love.
• Move over wheat. Rye and pumpernickel are also great "whole grain" selections. Check the label for choices that offer no more than 18 grams of carbs and 100 calories per piece. Lastly, do you love white bread? The lactic acid used to sour "sour dough" also brings down the glycemic index (the rate at which it raises blood sugar). Switch to sour dough for a better-than-white choice.

Recipe: Stuffed Seafood Salad Rolls

Here's a great recipe that makes great use of blood sugar friendly sourdough rolls. Light mayonnaise and low-fat yogurt keep fat in check while protein rich crab and shrimp will leave you satisfied for hours for just 250 slim calories.

NOTE: Consult your doctor first to make sure my recommendations fit your special health needs.

Unbelievable Chocolate Cake

I have a mission with my new cookbook. I want you to "eat what you love" and still help you live healthy.

What if I told you that one of the best long-term strategies for a healthy body and managing your blood sugar is to indulge in all the foods you love. Hard to believe? Well, it's true!

Deprivation Doesn't Work

Scientific studies back what many of us already know - when foods are placed off limits we feel deprived. Even thinking a food is forbidden can lead to feelings of deprivation. The problem is that deprivation often leads to not only a preoccupation with "forbidden" foods, but ultimately in overindulgence when we cave into our true desires.

According to the Calorie Control Council, 49% of those trying to reduce body weight, they feel they fail to do so because they don't have enough "self discipline," and another 46% say they splurge on their favorite food "too often." Sadly, over 90% ultimately gain it back when they return to their old eating habits. When it comes to diabetes, one of the greatest fears of those newly diagnosed is that they will have to change their diet.

Eat What You Love and Feel Great

I passionately believe that everyone deserves to enjoy all the foods they love - and good health! Rather than deprivation, I believe in substitution. By swapping out traditional high sugar, fat and calorie foods for delectable, healthier versions that still satisfy, you can have your cake and eat it too.

My brand new book, Eat What You Love: More than 300 Incredible Recipes Low In Sugar, Fat, and Calories, allows you, and all of those you love, to do just that. From luscious smoothies and shakes, to creamy soups, crunchy fried foods, perfect pasta dishes and sweet desserts - to satisfying breakfast dishes, salads, sandwiches, and protein packed entrees - Eat What You Love offers over 300 incredible recipes that only taste "forbidden."

To help you look and feel your best, Eat What You Love also offers information on healthy eating and diabetes, menu planning, and better-for-you ingredients along with complete nutritional analysis (including diabetes exchanges, carb choices and weight watcher point comparisons).

Eat What You Love - Unbelievable Chocolate Cake!

I like to say everyone deserves dessert. What I really mean is (at least for me and my step-daughter Colleen who has type 2 diabetes), that everyone deserves chocolate cake! To kick off my new book, I've created a video so that you too can enjoy my Unbelievable Chocolate Cake. Deep, dark and delicious, it's low in sugar, fat, and calories and can be whipped up in 10 short minutes with one bowl and a whisk - simply unbelievable! (Try it topped with Chocolate Whipped Cream Frosting for an extra special treat.)

Uncover The Grill

With summer just around the corner, it's time to break out the grill! Summer is the perfect season to head outdoors to cook up some of your favorite foods. One of the great things about grilling is that it's a naturally healthy method of cooking. Grilling allows the fat to drip from the meat, rather than cooking inside it, and of course with grilling, there is no gravy!

There are several ways to ensure your grilled feast is as nutritious as it is delicious. The first is to start with lean meats. Studies show that the leanest cuts of red meat and pork can be as healthful as all white meat chicken. When starting with your traditional favorite cuts, why not try a one of these equally delicious swaps?

• Try lean pork tenderloin grilled whole or in kebobs as a stand in for ribs.
• Shop for 93% lean ground turkey breast or 95% lean beef for better burgers.
• Marinated top sirloin sliced on thin on the grain can replace the old t-bone steak.
• For a touch of elegance, replace filet mignon with grilled shrimp or scallop kabobs.
• When shopping, look for the word "loin" on the package. This indicates the meat is lean.

Next give the meat a rub, or a marinade for that matter. Rubs, herbs and marinades can add extra flavor and tenderness to lean meats. Create your own dry rub by simply mixing together your favorite spices, and pat on the meat. Use your favorite low-fat vinaigrette dressing for a great last-minute marinade and you can't beat a sprinkling of fresh fragrant herbs.

Lastly, don't forget that grilling isn't only for meats! Incredible flavor-rich fruits and vegetables are fantastic on the grill. Branch out from the ordinary to grill something special.

• Grilled peaches and pineapple are delectable when topped with just a whisper of brown sugar and cinnamon.
• Asparagus is amazing when drizzled with nothing more than olive oil and lemon juice.
• Lightly rub some reduced fat margarine on a sliced banana. Sprinkle it with a packet of sugar substitute and cinnamon just before grilling.

Here is a terrific recipe to get you started.

Truth About Carbohydrates

Poor carbohydrates... it wasn't long ago that carbohydrates were considered a foundation of a healthy diet. Unfortunately, bolstered by the popularity of low-carb diets, today the word "carb" has instead become synonymous with empty calories, high blood sugar, and obesity for many people. Here's a bit of information to help you separate "carb fact" from "carb fiction."

Carbohydrate Myths

• Eliminate all carbohydrates from your diet. Carbohydrates are your body's favorite fuel source. All carbohydrates break down into glucose, which is used to fuel your muscles, brain, and central nervous system. Every body needs carbohydrates!
• Quit eating bread, pasta and desserts. Carbohydrates are not only found in breads, grains, and simple sugars, but also in fruits, vegetables, milk products, and legumes such as beans. (Protein such as meat, and fats such as butter and oils, do not contain carbohydrates)
• Eating carbohydrates will make me fat. Eating more calories than your body needs will make you gain weight. It doesn't matter if the excess calories come from carbohydrates, fats or protein.
• Carbohydrates should be avoided by people with diabetes. Carbohydrates are in fact the nutrient most responsible for raising blood sugar. When the glucose from digested carbohydrates enters the blood stream, your blood sugar rises. Insulin helps this "sugar" move from your bloodstream into your cells. When you do not have enough insulin, or if the insulin is not working effectively (as in the case of diabetes), eating too many carbs in a short period of time can raise your blood sugar to unhealthy levels.

Carbohydrate Truths

• Include nutrient rich carbohydrates in your diet every day. The amount of carbohydrates you need in your diet varies depending on many factors, including the amount of calories you need, your activity level, and any medical conditions such as diabetes (including your medications). Your physician or registered dietitian can tailor exactly how much you need, but, in general, carbohydrates should make up 45 to 55% of most diets. Less than 135 grams per day is considered insufficient for good health by most health professionals.

  For those with diabetes, about 2 to 4 servings (30-60 grams of carbohydrate per meal) and no more than 1-2 servings (15-30 grams per snack) is most often advised. Portion control and reading labels when it comes to carbs is important.

• A good meal plan spreads carbohydrates evenly throughout the day. Spacing meals and snacks (including your carbs) evenly throughout the day helps keep your blood sugar levels stable. Additionally, combining protein and/or healthy fats with carbohydrates helps to prevent blood sugar spikes and satisfy hunger.
• Not all carbohydrates are created alike. Whole grain pasta, breads and grains is the "better-for-you" choice. They contain more nutrients than their refined counterparts, along with heart healthy fiber which slows blood sugar's rise. Studies show that the risk for diabetes is reduced as more fiber is added to the diet. Non-starchy vegetables such as leafy greens, broccoli, cauliflower and peppers are also good sources of nutrients, while lower in carbohydrates than potatoes, corn and rice. When it comes to fruit, eating whole fruit is far superior to drinking juice, which is devoid of fiber and often more concentrated in sugar than fresh fruit.

  On the other hand, while sugary treats like cakes, cookies, pies, candies, sugars, honey, syrups, jams and other concentrated sweets can be included in any diet, their empty calories and dense carbohydrates make them less desirable when it comes to carbs.

• Reduced carbohydrate foods make it easier than ever to enjoy a healthy carbohydrate diet. Try my Chicken Caesar Wrap to satisfy you with "good-for-you" carbs. Add a piece of fruit and a glass of reduced or non-fat milk to round out your meal.

10 Ways to Eat Well

In lean economic times we are all looking to save a bit of money. With food as the second largest expense for most of us, finding ways to save money, while eating healthy and good tasting foods, is easier to do than one may think. Trips to expensive restaurants are down and pasta sales are heating up, but when what you eat is an integral part of your health, how you shave pennies matters.

Relying on starchy comfort food, inexpensive fast food or whatever happens to be on sale may be lighter on the wallet, but it can take a heavy toll on your health, especially when you have diabetes. Fortunately there are plenty of ways to eat healthy without breaking the bank.

Here are ten ways to shop for nutritious, delicious food – on a budget:

1. Plan ahead. Look at your menu plan. Check your cupboards and then local markets' weekly ads to determine what's on sale (weekly grocery ads for most stores can also be found on their websites or deals can be found at online coupon sites). Then make a grocery list and stick to it!
2. Buy seasonal. Fruits and vegetables are an important part of your diet, but when out of season they can be costly. Spring is great for strawberries and asparagus, summer for blueberries and summer squash. Not only will you be saving money you will be enjoying fruits and vegetables at their freshest.
3. Make friends with the freezer case. When what you desire is out of season, check the freezer case. Flash-frozen fruits, vegetables, and fish, are of high quality and can be even more nutritious than "fresh".
4. Go generic. Store brands are often made by the same manufacturers as the name brands you love and the savings can be substantial. (Or clip and use coupons for your favorite brands)
5. Dump the junk and save. Now, if you have not done so already, is a great time to dump the cookies, crackers, chips and other heavily packaged foods in favor of whole foods.
6. Avoid packaged drinks. Milk and water (it's free) are two of the healthier beverages you can have in your diet. Packaged drinks, even diet, are a costly expense and provide little nutritional value.
7. Look to beans. Beans can be used as a great meat extender or alone with non-starchy vegetables to create wholesome high-fiber meals. Remember to read the labels and count the carbs (Subtract one-half of the fiber from the carbohydrates to get to the net carbs).
8. Buy leaner cuts of meat. Your heart and your wallet will thank you. Marinades and slow cookers can bring the best out of less marbled meats.
9. Buy in bulk (especially when staples are on sale). With their long shelf lives, canned foods and paper goods are no brainers. Other goods such as fresh foods can be portioned (e.g., frozen) if necessary when you get home.
10. Shop the local farmers market. Nothing is better than fresh and the elimination of overhead is a sweet savings for you.

Here is an old-fashioned budget-minded favorite recipe updated for today's healthier times. Enjoy!

Deliciously Heart Smart

It's time to love your heart with great tasting food! A healthy diet is always important for a healthy heart. However, for those at a greater risk for heart disease, like people with diabetes, the stakes are even higher. Fortunately, one of the most significant ways to reduce your risk for heart disease is as easy as adjusting what's on your plate.

According to both the American Heart Association and the American Diabetes Association, the key to a "heart smart plate" is limiting foods high in sodium and fat, particularly those high in saturated and trans-fats, while emphasizing whole grains, fruits and vegetables.

Ten Heart-Healthy Super Stars

Recent studies show that along with whole grains, fruits, and vegetables, there are plenty of tasty foods that are great for your heart. These foods are filled with powerful phytonutrients that protect and potentially reverse damage to your heart. Below are ten of my favorite heart-healthy super stars along with their heart healthy active components. The foods and ingredients can be easily – and deliciously - incorporated into any heart-loving daily diet.

1. Oatmeal - Soluble fiber
2. Tomatoes - Caroteniods
3. Salmon - Omega-3 fatty acids
4. Walnuts - Omega-3 fatty acids and vitamin E
5. Berries - Flavonoids and antioxidants
6. Soymilk - Isoflavones and calcium
7. Green Tea - Catechins and flavonoids
8. Olive/Canola Oil - Monounsaturated fats
9. Red Wine - Resveratrol
10. Cocoa powder - Resveratrol

• Carotenoids give fruits and vegetables their vibrant colors and are powerful antioxidants that protect your heart from the damaging effects of free radicals.
• Flavonoids, catechins, resveratrol, and isoflavones protect blood vessels, lower blood pressure and reduce LDL "bad" cholesterol.
• Omega-3 fatty acids help boost the immune system, reduce blood clots and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories and lower blood pressure.

Delicious Heart Smart Recipes

Salmon Packets with Tomato Basil Relish
Deep Dark Hot Chocolate

Fabulous Fiber

And the winner is — fiber! While fiber whole-heartedly deserves its reputation for its regulating abilities, did you know that keeping the GI system (digestive system) moving is only one of fiber's fabulous attributes? The fact is research shows a diet high in fiber can help prevent not only weight gain, but heart disease, certain types of cancer, and type 2 diabetes.

According to studies: People who added 14 grams of fiber a day to their diet were effortlessly able to reduce their caloric intake by 10% -- resulting in a 5-pound weight loss in just four months! Those whose consume high fiber diets have thirty-three percent fewer heart attacks and decrease their risk for developing type 2 diabetes. Furthermore, if you already have diabetes, increasing the fiber in your diet can help control blood sugar and reduce insulin resistance.

Fiber Facts

Fiber is the substance that makes up the cell walls in plants, and is found in many foods, including whole grains, fruits, vegetables, beans, nuts and seeds. What makes fiber unique as a nutrient is that is non-digestible by the human body (meaning it has no calories!). There are two major categories of dietary fiber:

• Insoluble fiber is also known as “roughage.” It passes through the body largely intact, soaking up water like a sponge and adding bulk that helps elimination. This not only prevents constipation but also speeds the rate at which food goes through your system. The skin on fruit along with whole-wheat breads, wheat bran, rye, most other whole grains, cabbage, beets, carrots, Brussels sprouts, turnips, celery, and cauliflower and are all loaded with insoluble fiber.
• In contrast, soluble fiber is able to dissolve and thickens in water to form a sticky, gel-like substance. In the digestive system this gel acts like sponge to help bind cholesterol and triglycerides while slowing the absorption of glucose helping to regulate blood sugar. Oats, oat bran, beans, strawberries, peas, citrus fruits, and apple pulp are full of soluble fiber.

Fiber-ize Your Diet

Current recommendations suggest that adults need a minimum of 20 to 35 grams of dietary fiber a day including both soluble and insoluble fiber (fortunately most fruits and vegetables contain some of each type). Here are some ways to sneak more fiber into your diet...

1. Look for bread, cereal, and crackers that are 100 percent whole grain with more than 3 grams of fiber per serving. Another tip: “Lite” breads often reduce their calories by adding extra fiber. Thomas Multigrain Lite English Muffins have only 100 calories, but 8 grams of fiber per muffin. Reduced carb tortillas contain as much as 14 grams of fiber per tortilla.
2. Start the day with whole grain cereals. Oatmeal, All Bran, and Fiber-One (with a staggering 14 grams of fiber in a single ½-cup serving), are all good choices.
3. Go unrefined and include other 100 percent whole grains in your diet, including brown rice, whole wheat or multigrain pasta blends, bulgur wheat, cracked wheat, and barley.
4. Eat more beans. They offer loads of soluble fiber, and lots of protein. Did you know that a mere half cup of black beans has 9 grams of fiber? Add beans to soups, stews, and salads. Split peas, lentils, black beans and pinto’s are just a few of the delicious options.
5. Fill up on vegetables and fruit. Fiber rich choices include berries, apples, oranges, artichokes, broccoli and peas. Remember to eat the skin when possible and choose whole fruits over juice.
6. For a wonderful breakfast treat, try these fiberific, and diabetes-friendly Wholesome Blueberry Pancakes

Marlene's Gift List

I don't know what's on your holiday wish list, but I do know one thing that everyone wants, and that's good health. Of course good health is not something you can give, or even buy, but there are lots of things you can give (or put on your own wish list), that can help you or those you care for to live a healthier lifestyle.

Fortunately, when it comes to gift-giving option that offer both good health and great taste - there are lots of options:

For the Cook

• A slow cooker. Wonderful for cooking up healthy soups, stews and tenderizing lean meats. Accompany it with any one of the many slow cooker cookbooks on the market which often feature reduced calorie, reduced-carb and diabetes-friendly recipes.
• A good kitchen scale. The EatSmart Nutrition Scale is an excellent choice. It not only easily and accurately weighs food to help everyone with portion control, it calculates the nutrition content (including calories, fat, and carbs) of the food it weighs.
• A great everyday non-stick pan. For everything from scrambled eggs (with veggies of course) to nightly sautés, a non-stick pan is essential for healthy reduced fat cooking. Pair it with one of the a brightly colored high-heat silicone spatula.

For The Baker

• Silicone bake wear. Beyond the fun fancy colors, silicone bake wear offers several “healthy” advantages. Silicone bake wear requires no greasing, cooks evenly, and can go straight from the oven-to-table-to-freezer. This means healthy home-cooked batches of baked goods (such as muffins or portioned cakes), can be cooled, wrapped and popped right into the freezer for easy-to-thaw single portions.
• Create a bakers basket. Fill a basket of your choice with a small cake or muffin pan, a wooden spoon or two, a bag or box of Splenda, and a copy of Unbelievable Desserts with Splenda.
• A microplane zester or grater. Nothing beats a microplane zester or grater for sharpness! Use these to make lemon or orange zest - two of my favorite ingredients in healthy baking and cooking recipes. Nothing beats fat better than great flavor!

Great Taste For Everyone

• Think beyond cookies and candy for food gifts. Gifts of spices, wonderful olive oils, aged balsamic vinegars, nuts or homemade "better-for-you" treats always stand out.
• Grab one of these great baskets. Put together by the American Diabetes Wholesale team, you'll find something tasty for anyone watching their health. Shop gift baskets.
• Marlene Koch's Sensational Splenda Recipes offers over 375 recipes that deliver good health and great taste anytime of year. One example is my Sweet Cherry Topping which is perfect this time of year. (See recipe)

Happy Healthy Holidays to you and yours!

The Healthy Holiday Meal

The fact is the tradition of overindulging at Thanksgiving is as big as the meal itself! The traditional Thanksgiving meal has been estimated to contain more than a full day's worth of calories with anywhere from 2,000 to 4,000 calories depending on what (and how much) fills your plate. It's no wonder when creamy mashed potatoes covered in gravy, sweetened yams, butter laden stuffing, sugary cranberry sauce and rich desserts are the dishes of many a family feast.

The good news is that holiday meals do not have to spell dietary disaster. With a bit of planning and some healthy cooking tricks you can enjoy both good food and good health while giving thanks this year.

Plan Now

They say when you fail to plan, you plan to fail. A big family meal is no exception:

• Whether you make the meal at home or are a guest, be sure there will be plenty of non-starchy vegetables on the menu. If you are a guest offer, to bring a large green salad or tray of fresh veggies as your contribution.
• Plan your carbs. After determining your carbohydrate budget for the meal (the amount you can healthfully enjoy while still keep you blood sugar in check), decide how you spend them. Most carbohydrate budgets will allow an average of 45-60 grams for your meal.
• Consider saving your carbs for your holiday "must-haves" and forgo the usual rolls or mashed potatoes. Choose sugar-free, carbohydrate-free beverages to leave more room on your plate budget.
• Work to get your blood sugar under control before the holiday. Having it under control can eliminate extra stress (that can also raise blood sugar), and help you enjoy all the day has to offer. That means eating healthfully and exercising now.

Cook Healthier

Eliminate excess carbohydrates and fat but not flavor.

• Add extra vegetables to stuffing, rice or other dense carbohydrate dishes to lighten carbs. Rutabaga, turnips, and steamed, well drained cauliflower can be added to potatoes and butternut squash makes a great stand-in for sweet potatoes in casseroles.
• Use lower fat dairy products, cheeses and prepared soups in your traditional recipes. Substitute broth for some of the butter in mashed potatoes and stuffing.
• Use sugar substitutes or a combination of sugar and sugar substitutes for sweetening sweet potatoes, cranberry sauce and pies. (Full sugar cranberry sauce has 30-35 grams of carbohydrate per ¼ cup!)
• Try any of these sweet recipes to help you deliciously s-t-r-e-t-c-h your holiday carbohydrate budget: Two-Way Cranberry Sauce, Sweet Potatoes with Apple Cider Syrup, or Creamy Pumpkin Custard Cups.

Sugar & Sugar Substitutes

If you find the thought of having diabetes and eating sugar is just as frightening as ghosts and goblins, you’re not alone. One of the greatest myths about diabetes is that sugar is a forbidden food. The not-so-scary truth is that sugar, in moderation, can be included as part of a healthy diabetes diet. But with sugar-filled Halloween treats knocking on your door this month, moderation can be difficult! Fortunately, there are many sugar alternatives that can help satisfy your sweet tooth without such a fright.

Sugar
All carbohydrates, both complex and simple (like sugars), affect blood sugar. While complex carbohydrates raise blood sugar slower and simple sugars can more easily spike blood sugar, the most important factor for those with diabetes is the total amount of carbohydrate you consume. Diabetes educators agree that sugars, including white, brown, powdered, honey, syrups, molasses and fructose can all be included in your meal planning.

For any healthy diet, the American Dietary Guidelines recommend no more than 8 to 10 teaspoons per day of added sugars. Moreover, the added sugar content of candy, sodas, and desserts can cause you to easily exceed the recommendations of both the dietary guidelines and your carbohydrate-conscious diet. A small-sized Halloween treat bag or bar averages 2 to 3 teaspoons of added sugar (and 10 grams of carbohydrate), a single chocolate bar has 6 to 7 teaspoons (22 to 30 grams of carb), and single serving package of Skittles has whopping 11 teaspoons of sugar (45 grams of carb). In order to healthfully consume foods with sugar:

• Keep added sugars to a minimum. Eat small portions and make it a once in a while treat.
• Be sure to keep track of your total carbohydrates. If you must have a sugary treat, be sure to switch out other carbohydrates in your meal plan.
• When possible, satisfy your sweet tooth without added sugar. Fresh fruit is naturally sweet and contains fiber as well as vitamins, minerals and other phytonutrients that are good for your health.

Sugar Alternatives

Sugar alternatives or substitutes can help offer the treat without the “trick.” For candies, gums and mints, the most commonly used substitutes are sugar alcohols. Ironically, sugar alcohols contain neither sugar nor alcohol. Produced from other carbohydrates, sugar alcohols contain fewer calories and are not digested like other sugars -- resulting in less impact on your blood sugar. Some common sugar alcohols or “-ols” are mannitol, maltitol, erythritol, xylitol, sorbitol, lactitol, and isomalt.

Sugar substitutes such as sucralose (Splenda), aspartame (Equal and NutraSweet), saccharin
(Sweet ‘n Low), acesulfame potassium (Sweet One), and stevia (a food supplement) can also
allow you to enjoy the sweet taste you love without the effects of sugar (as do reduced/no-
calorie blends like Diabi-sweet). These sugar substitutes are used to cut back the sugar content in packaged goods and are easily recognized in supermarkets and on tabletops in their yellow, blue, and pink packaging. Whichever you choose, the FDA, the American Dietetic Association, and the American Diabetes Association consider all of them safe and effective replacements for sugar. When including any sugar alternative in your diet, remember:

• Carbohydrates and calories still count. “No-sugar” does not mean no carbs or calories!
• For sugar alcohols, you may subtract one-half the grams of sugar alcohol listed on the food label from the carbohydrates. (Less than 5 grams of sugar alcohol is considered “free.”)
• Be sure to eat foods with sugar alcohols in moderation, especially until you are sure of your personal tolerance limits. GI distress and a laxative effect can occur with excessive consumption. (Extra caution should be taken with children and sugar alcohol; erythritol has the least side effects for both kids and adults).
• Hot and cold beverages are perfect places to switch out sugar with sugar substitutes.
• When cooking or baking, be sure to use a “baking blend” or a sugar substitute such as sucralose (Splenda) that can withstand high temperatures.

Healthy Low Sugar Treats!

Substituting "empty” sugar calories with sugar alternatives and no-added sugar treats can make it easier to keep your diabetes diet in check. Satisfying your sweet tooth with homemade good-for-you treats is even better!

Halloween is a great time to enjoy my Spicy (but not scary) Pumpkin Muffins or Creamy Instant Pumpkin Mousse, both delectably low in sugar and packed with the goodness of fiber and nutrient-rich pumpkin puree.

Game Day Snacks

Football season is in full swing, and you need look no further than grocery store displays and ads showcasing pizza, chips and dips, cheese and crackers and chicken wings to be reminded that it’s often the snacks that make or break a game.

Hockey, the sport of choice in my household, kicks off its season this week, and as baseball is sliding into the post-season, means plenty of must-watch games. No matter which sport you fancy or which teams is your favorite, one thing is clear: game-watching and snacking go hand-in-hand like a ball and a glove.

Fumble
Unfortunately, most traditional game day snacks are loaded with fat, calories, and plenty of carbohydrates. Moreover, mindlessly eating them while watching a game and socializing makes it hard to keep track of just how much you have eaten. High-fat creamy dips and spreads, fried foods, and sugary treats can easily fumble the best of healthy diet game plans. In fact if you were to simply nibble away at two chicken wings and a handful of carrots with two tablespoons of bleu cheese dressing, a quarter cup of spinach dip scooped up with a handful of crackers, and two little brownie bites - you would consume 900 calories, over 55 grams of fat, and 60 grams of carbohydrate - without even eating a standard meal!

Score
The good news is there are lots of moves you can make to win at the party snacks game. With just a little planning, you can enjoy snacks that are simple to prepare and tasty enough to please the whole crowd. Preparing a variety of healthy snack options (or offering to bring something you make) is key. Some great options are too:

• Make your own super veggie trays for the best quality and freshness. Add crunchy baby carrots, celery sticks, sugar snap peas, thick red pepper strips, broccoli and cauliflower florets, and fresh sliced cucumber (a great veggie “cracker”).
• Pair veggies and high fiber or whole wheat crackers (like Wasa crackers and crisps), with salsa, bean spreads (be sure to check the carbs), and reduced fat versions of your favorite dressings.
• Substitute large bowls of light microwave popcorn for greasy chips. Sprinkle popcorn with Parmesan cheese, garlic powder or garlic salt, or even chili powder for a kick.
• Splurge with peel and eat boiled shrimp or shrimp cocktail.
• Cut reduced fat smoked turkey kielbasa into chucks and sauté. Serve on a platter with toothpicks and Dijon mustard (a higher sodium choice).
• Or try two new-game day favorites with my Winning Recipes for spicy Buffalo Chicken Bites with Bleu Cheese Dressing and creamy Classic Spinach Dip.

Health Benefits of Beans

You may remember the school yard chime, "Beans, beans, the magical fruit..." You say "musical?" Well, I say magical! The FDA agrees and has approved a U.S. dietary guidance message that says bean-rich diets may reduce your risk of heart disease and certain cancers. This includes garbanzo, kidney, black beans and other legumes (not the yellow and green bean varieties). Studies also suggest that eating beans as part of a healthy diet may help to manage diabetes and help cut the risk of high blood pressure and stroke.

Fiber-ific
When it comes to a healthy diabetes diet, beans are fantastic! Chock-full of fiber, beans have a low glycemic index (the rate at which a food raises your blood sugar), and provide sustained energy while slowly being released into your blood stream. A one-half cup serving of most beans contain 15 to 20 grams of carbohydrate and up to an incredible 8 grams of fiber.

The fiber in beans helps to fill you up (but not out), while promoting a healthy digestive tract and helping to lower blood cholesterol levels. Although carbohydrate rich, beans also form high levels of a type of "resistant" starch (starch that is resistant to digestion) - when cooked and then cooled. This makes chilled cooked beans in particular easier on your blood sugar than many other starches.

Beyond Fiber
If that weren’t enough, beans provide loads of vitamins such as folate, thiamin, riboflavin and niacin, and minerals like calcium, iron, zinc, and magnesium. Beans are also naturally fat-free and dry legumes are very low in sodium. Lastly, legumes are a wonderful source of inexpensive protein, with as much as 10 grams per serving. In fact it’s hard to find a better source of overall great nutrition and protein than beans.

Cooking with Beans

• Canned, cooked beans are delicious and convenient. Rinse before using to reduce the sodium and add to soups, salads, or your favorite chicken or tuna salad recipe.
• Combine equal amounts of lean beef and beans for the best chili in town.
• Add beans to whole grain pasta or rice side dishes to add creaminess and extra fiber.
• Pureed beans make great dips and spreads. For a quick and easy White Bean Dip, puree 1 15-ounce can of drained cannellini beans with 2 cloves of garlic, 2 tablespoons of each olive oil and lemon juice, and 1 teaspoon of oregano. Add salt and pepper to taste.
• Add zest to any barbeque, pot-luck or dinner with this week’s sensational recipe: Southwest Black Bean and Corn Salad

Berry Berry Good For You

Studies show when it comes to better health, you just can’t beat berries. As delicious as they are nutritious, fresh berries of all kinds are high in vitamin C, fiber, folic acid, and powerful phytochemicals that have been proven to reduce the risk for everything from heart disease to memory loss and cancer.

Berries are also terrific to include in a diabetes diet. While all fruit contains sugar in the form of fructose, at least two servings of healthful fruit should be included in your diabetes meal plan each day. The key to maintaining your blood sugar is to enjoy fruit (like all carbohydrate rich foods) in moderation and to use portion control. Berries are a great nutritional bargain because in addition to being low in fat and calories, when adjusting for fiber they are the lowest carbohydrate fruits you can eat. This puts them low on the glycemic index (the rate at which they raise your blood sugar) – not only compared to most other fruits – but to many other foods, making it easy to fit berries into a carb-conscious diet.

A Handful of Great Berries
Of all berries, strawberries have the least amount of calories and the lowest carbohydrate density with a slim 45 calories, 11g of carbohydrate, and 3g of fiber per cup. In fact, according to the diabetic exchange list you may enjoy an entire 1¼ cups of sliced strawberries per single fruit serving. What's most impressive is that this serving delivers over 200% of your daily dose of vitamin C.

Luscious delicate raspberries are the high-fiber berry leader with a whopping 8 grams of fiber in every cup. With only 64 calories and 15 grams of carbohydrate per single cup serving it makes raspberries calorie per calorie one of the highest fiber foods you will find.

Blackberries are simply too good to resist. The diabetic exchange for blackberries is a ¾ cup serving, but with only 75 calories, 18 grams of carbohydrate and 8 grams of fiber per cup, I say splurge and enjoy the whole cup! Blackberries also deliver 50% of your daily dose of vitamin C and are high in potassium which helps control blood pressure.

Last, but not least, July is National Blueberry Month – and blueberries definitely deserve their own month! A ¾ cup serving of fresh or frozen blueberries contains only 60 calories, 15 grams of carbohydrate, and 3 grams of fiber, but far more impressive blueberries have more anti-oxidant power than any other fruit on the planet! Great for your eyes, memory and heart they are a true health bargain.

Six Sweet Ways to Enjoy Berries

• Make a sundae by layering light yogurt and berries in your favorite parfait glass.
• Sweeten cottage cheese with sugar substitute and cinnamon and top with fresh berries.
• Add sliced berries to spinach for a delicious and colorful salad.
• Blend together reduced calorie cranberry cocktail, frozen berries, and ice, for a terrific fruit freeze.
• Blend together fruit, 1% milk, sugar substitute, and ice for a great fruit "shake".
• Enjoy my easy no-bake Blueberry Cheesecake Parfaits for a summer treat!

Welcome!

When my stepdaughter, Colleen, was diagnosed with type 2 diabetes, the first thing she asked me was if she could still eat chocolate cake (well, perhaps not out loud, but we both knew that was what she was thinking!). Colleen is not alone. In fact, a recent poll asked those with diabetes  what the hardest part of adjusting to life with diabetes is and the resounding response was-- changing their diet! Adding exercise, constantly dealing with physicians, and even feeling like a human pin cushion did not compare to concerns about what and how to eat.

Of course there is good reason for this. There is no single factor that affects your blood sugar more than the food you consume. Wouldn’t it be nice if you could simply take your pill, or injection, and you would be free to eat whatever you wanted? The truth is, when you have diabetes, or even if you are just trying to avoid having diabetes, you must be conscious of what you eat, and when. The reality is that this is no different than what everyone must do to be healthy, and that’s what I told Colleen as she embarked on creating a new, healthier, eating plan. Yes, she would still be able to have chocolate cake, but how much, and when would need to be factored more carefully.

My goal as the new Diabetes Diet and Nutrition Advisor for  Destination Diabetes is simple: to help you enjoy both Good Food and Good Health. I don't have diabetes myself, but, as a registered dietitian, a cookbook author, and the mother of a stepdaughter (and now also the daughter of a father) with diabetes, I want to help because I know I can.

Each month, as a special feature in our monthly newsletter, I will be bringing you essential and accurate food and nutrition information that will help your daily living with diabetes. Plus, I'll have a fantastic new recipe for you to try. I am also looking forward to answering your questions, participating in our Diabetic Blogs and chatting with you in our Diabetic Forum. Together, I know we can help each other explore and learn about living with diabetes--and, we can have fun doing it!

This month, to launch Cooking with Marlene, and to help you beat the summer heat, I am bringing you a delicious and easy-to-make recipe for one of my favorite summertime salads: Chinese Chicken Salad.  Once a favorite for me at restaurants, I was stopped in my tracks when I discovered my “healthy” salad had over 1,300 calories, 80 grams of fat and 70 grams of carbohydrate (much of it from sugar).  Well, I've created a truly healthy version you can enjoy, and  I can’t tell you how much I love it myself. It's light and fresh, and simply perfect for lunch or a light supper. Most importantly, it will easily fit into any healthy meal plan. So please - enjoy!

6 Ways to Build Better Salads

Summertime is salad time! Cool and refreshing, salads are the perfect summer food. They're easy to make, easy to tote, and best of all as heat rises they can easily transform from a side dish into the perfect "no sweat" entrée. In fact, when packed with healthy summer vegetables and lean protein, it's hard to think of a better good-for-you meal than a salad.

Unfortunately most salads, whether served from a salad bar or ordered at a restaurant, don't live up to their healthy reputation. High fat toppings such as cheese, nuts, bacon and mayonnaise based dressings can easily derail even the healthiest of salads. The great news is it's not hard to make, or order, a satisfying salad that's both nutritious and delicious if you know how.

Six Ways to Build a Better Salad

1. Vary the lettuce. Look beyond iceberg (the least nutritious of all lettuces). Leafy red and green lettuce, romaine, butter lettuce, spinach, shredded cabbage and watercress add extra flavor and nutrients to your salads. Don't be afraid to mix 'n match.
2. Pile on the veggies. Non-starchy vegetables including seasonal tomatoes, carrots, cucumbers, sweet bell peppers, mushrooms, summer squash and radishes add color, texture and flavor (and of course lots of great nutrition), and yet are low in calories, fat, and carbs.
3. Be choosy with cheese. Each ounce (or ¼ cup shredded) of cheddar cheese adds 115 calories and 10 grams of fat to your salad. Using a reduced-fat cheese, or just a tablespoon or two of a strong flavored cheese like Parmesan or blue cheese, are better bets.
4. Add fiber rich beans. Substitute creamy chick peas for croutons and flavorful black beans for bacon. A quarter cup of beans has 50 calories, no fat, and 4 grams of fiber.
5. Include lean protein. Steer clear of ground beef and "crispy" chicken and select lean protein sources such as egg whites, grilled chicken, shrimp or tuna (packed in water), to turn any salad into a satisfying meal.
6. Dress For Success. A restaurant serving of regular dressing can add up to 500 calories to your salad. Opt for low-fat dressings when dining out and ask them to be served on the side where you control the quantity. At home, make your own vinaigrettes with equal parts oil and vinegar instead of the usual 3 parts oil for every part vinegar. Swap out regular mayonnaise with equal parts reduced fat mayonnaise and low-fat plain yogurt.

Here are two versatile dressing recipes to help you create lots of super salads: Sweet Balsamic Vinaigrette and Homemade Ranch Dressing.

Healthy & Delicious Thanksgiving Recipes

It's that time of year again - the time to think Thanksgiving! This year, while pondering what new healthy tips and recipes to share with all of you, it struck me that the best part of Thanksgiving is not what we eat, but who we eat it with. Thanksgiving is day to celebrate the love of friends and family, and to count our blessings for all the wonderful things in our lives.

To help you celebrate the holiday, and the delicious food, in a way that will leave everyone happy and healthy, I updated how to create "The Healthy Holiday Meal," with even more tips, tricks, and brand new recipes.

The fact is that for many of us, the tradition of overindulging at Thanksgiving is as traditional as the meal itself! A typical Thanksgiving dinner is estimated to contain anywhere from 2,000 to 4,000 calories, depending on what (and how much), fills your plate. Of course it's no wonder when creamy mashed potatoes covered in gravy, sweetened yams, butter laden stuffing, sugary cranberry sauce and rich desserts are the dishes of many a family feast.

The good news is that holiday meals can leave you both happy and healthy. Below you will find plenty of tips and tricks to ensure your family you can enjoy both good food and good health while giving thanks this year.

Plan

They say when you fail to plan, you plan to fail. A big family meal is no exception:

• Don't plan on "saving" all your calories or carbs for dinner. Heading to the table ravished encourages overeating. To curb hunger and keep blood sugar stable, eat a healthy breakfast, and a sensible lunch.
• Try work a family activity into your day - watching the big game is great, but getting outdoors with some activity is even better. A family bike ride, walk or your own family flag football game can be relished as much as a good dish.
• If you need to control your blood sugar, look over all your choices and plan out how you will "spend your carb budget" before you fill your plate. (Most carbohydrate budgets will allow an average of 45-60 grams for your meal).
• Consider saving your carbs for holiday "must-haves." Forgo the usual rolls or mashed potatoes for once a year specialties like my Apple Crumble Pie (see below)! Keep portions of starchier foods small.
• While it can be tempting, don't waste calories or carbs on sugary beverages.

Cook Healthy

Eliminate excess carbohydrates and fat, but keep the flavor.

• Add plenty of non-starchy vegetables to the menu. Artichokes, broccoli, brussels sprouts, and carrots are great holiday vegetable fair. If you are a guest, offer to bring a large green salad, a healthy side dish, or tray of veggies as your contribution.
• Add extra vegetables to stuffing, rice or other dense carbohydrate dishes to lighten carbs. Rutabaga, turnips, and steamed, well drained cauliflower can be added to potatoes to creatively curb the carbs and add flavor.
• Use lower fat dairy products, cheeses and prepared soups in your traditional recipes. Substitute broth for some of the butter in mashed potatoes and stuffing.
• Use sugar substitutes, or a combination of sugar and sugar substitutes, for sweetening sweet potatoes, cranberry sauce and pies.

Healthy Holiday Recipes

• Classic Hot Artichoke Dip
• Sweet Potato Puff
• Apple Crumble Pie

Plus: Two-Way Cranberry Sauce, Sweet Potatoes with Apple Cider Syrup, or Creamy Pumpkin Custard Cups.

Happy & health thanksgiving to you and your family,

Marlene Koch
Author of the new best selling diabetes-friendly cookbook, Eat What You Love

Heart Health and Sugar

Last week the American Heart Association announced ambitious new guidelines which recommend that all Americans heavily limit their added sugar intake for the sake of their health – and their hearts.

New Guidelines

The new guidelines, which now mirror those set by the American Diabetes Association for persons with diabetes, state that added sugars (sugars that aren't naturally part of the food we eat) should not account for more than 100 calories a day for most adult women or 150 calories for adult men, or the equivalent of no more than 6 to 9 teaspoons a day respectively.

Naturally occurring sugars, like those found in milk, fruits, and vegetables are not limited in the recommendations (although they must be taken into account in any carbohydrate conscious diet). Considering that most Americans now consume 22 teaspoons, or 355 calories, per day -- largely from soft drinks and other sweetened beverages – the average American will need to cut their sugar intake by a whopping 70% to meet the new guidelines!

The American Heart Association argues the health impact is large as heavy sugar consumption contributes to obesity, high blood pressure, and elevated triglycerides - all of which increase the risk for heart disease. An additional health concern is that even when calories are kept in balance, empty sugar calories do not offer the fiber and nutrients from more nutritious foods.

Where Sugars Lurk

As those with diabetes, or anyone else who watches the sugar in their diet can attest, making the cut will be far from easy. While the sugar added to sweetened soft drinks and desserts may be obvious (a single soda has 8 to 10 teaspoons of added sugar and a piece of cake with frosting can have 15 teaspoons), many of the added sugars we consume are not as apparent.

Hidden sugars lurk in the many of the foods we eat. From condiments and sauces to breads, snack bars, and even salad dressings, sugar is just about everywhere. Here are six tips to help slash the sugar from any diet.

Six Tips for Reducing Added Sugars

Added sugars should be limited to less than 2 to 3 teaspoons per meal. (Added sugars contain approximately 15 calories and 4 grams of carbohydrate per teaspoon).

1. Eliminate sweetened beverages from your diet including juice drinks with added sugars. (For blood sugar control select whole fruit over 100% fruit juices).
2. Limit sugary desserts and sweets. Curb portion size and opt for sweet treats sweetened with sugar substitutes such as no-sugar added fudge bars or ice cream.
3. If you have a generous sweet tooth, consider the use of sugar substitutes to curb your cravings. Today there are more sweet sugar-free options than ever in both food products and alternative table-top sweeteners.
4. Be salad dressing savvy. Salad dressings often contain a lot of sugar, especially those that are reduced in fat. If it tastes sweet, you can bet there is added sugar. Read labels to find those with the least amount of sugar.
5. Become a label sleuth. It may surprise you, but a half cup of jarred pasta sauce can have as much as 3 teaspoons of added sugar. Read labels and compare!
6. Be cautious when choosing condiments. Ketchup contains one teaspoon of added sugar per tablespoon and barbeque sauce as much as 3 teaspoons per 2 tablespoon serving. Look for reduced sugar brands, limit quantity, or look for low-sugar recipes such as my Sweet Smoky Barbecue Sauce with only a mere hint of added sugar.

Reduced Sugar Baking

As we move into the fall season, we all start to get into the baking mood. I wanted to share my experiences with baking with less sugar and sugar substitutes. My goal is to give you healthy options that still taste great.

Sugar - More than a Sweet Taste

When teaching healthy cooking classes, I tell my students they must consider all of the qualities a particular ingredient brings to a recipe before making a substitution or eliminating it. This is especially true when it comes to sugar and baking because sugar lends a lot more that just its sweet taste to recipes. Sugar and other natural sweeteners like honey, molasses, syrups and even fruit juices can also contribute texture, structure, volume, color, moistness and tenderness to baked goods, while most sugar substitutes do not.

Sweet 'n Easy

In recipes where sugar's primary role is simply to sweeten, such as a cheesecake or mousse, swapping out most, or even all of the sugar, with a sugar substitute is not usually a problem. Be sure, however, to read the product instructions to make sure that the amount of sugar substitute you use is equal to the amount of sweetness provided by the sugar called for in the recipe as this amount is not always a cup for cup measure.

Kitchen Chemistry

In cakes, cookies and quick breads however, reducing sugar without reducing quality takes a bit more thought. The great news is that while each recipe and sugar substitute is different, over the years I have found that with some modifications - a little bit of kitchen chemistry, if you will - low sugar baked goods look and taste just as delicious as their full sugar counterparts. Enjoy my Better-For-You Chocolate Chip Cookies, or use the tips below to create your own reduced sugar goodies.

Reduced Sugar Baking Tips

• Minimize the use of sugary ingredients like sugar, sweetened condensed milk, candies and jams, or swap them out for reduced sugar or sugar-free versions.
• When selecting a sugar substitute be sure it is heat stable. Sucralose (Splenda), acesulfame-K (Diabetisweet) and stevia (Stevita, Truvia) can withstand baking temperatures. Aspartame (Equal) cannot.
• For muffins and cakes, a bit of extra leavening may be required. A good rule of thumb is to add either ½ teaspoon of baking soda or ¼ teaspoon baking soda and an extra ½ teaspoon baking powder for each cup of sugar replaced.
• Using a small amount of brown sugar or adding just a teaspoon or two of molasses will help keep the traditional color and moistness of cakes or cookies.
• To adjust for less batter (as you will have when you eliminate the bulk of sugar), use a smaller cake or bread pan and expect a smaller yield of muffins or cookies.
• To ensure drop cookies flatten, flatten them before baking with the bottom of glass or spatula. For the crispiest cookies substitute out only one-half the usual sugar.
• A bit more spice and flavorings like cinnamon and vanilla boost the flavor of reduced sugar baked goods.
• Low-sugar baked goods will bake more quickly. Check cakes 7 to 10 minutes sooner than usual, muffins and quick breads up to 5 minutes, and cookies 3 to 5 minutes.
• Wrap leftover healthy reduced-sugar baked goods tightly with plastic wrap or foil and eat within 1 to 2 days as they may spoil quicker. Muffins, cakes and quick breads freeze well.

NOTE: Consult your doctor first to make sure my recommendations fit your special health needs.

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