Chicken Parmesan Sub

You may disagree on whether the chicken parm sandwich should be known as a "sub," "hoagie" or "grinder," but who doesn’t love this neighborhood-deli classic? We’ve added some spinach and done away with all the greasy breading to make it more healthy. Make it a meal: The sandwich is filling and complete on its own, but add some crunch with carrots, celery and cucumbers on the side.

SERVINGS: 4

Ingredients

1/2 cup(s) flour, all-purpose

1/2 teaspoon salt, Kosher

1/2 teaspoon pepper, black ground

1 pounds chicken, breast, boneless, skinless

2 large breasts cut into 4 portions or 4 small breasts

4 teaspoon extra-virgin olive oil

Divided

2 bag spinach, baby

6-ounce bags

1 cup(s) marinara sauce

Preferably low-sodium

1/4 cup(s) cheese, grated Parmesan

1/2 cup(s) cheese, mozzarella, part-skim, shredded

4 roll, 100% whole-wheat

Instructions

1. Position oven rack in top position; preheat broiler.

2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.

3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.

4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Nutrition Details

per serving

Calories 467, Fat 13g, Cholesterol 78mg, Sodium 762mg, Saturated Fat 4g, Protein 42g, Fiber 5g, Carbohydrates 48g

source:http://www.everydayhealth.com/

Type 1 Diabetics Have “Sleeping” Insulin Cells?

Are the insulin-producing islet cells simply dormant, not dead? That’s what some scientists now believe.

Researchers at the University of Exeter in the United Kingdom believe that islet cells are only dead for those who were diagnosed very young. Those who were diagnosed after age six may still have some islet cells still present, just dormant.



“It was previously thought that teenagers with type 1 diabetes had lost around 90 per cent of their beta cells but, by looking in their pancreas, we have discovered that this is not true,” Professor Noel Morgan of Exeter University Medical School told the UK Telegraph. His team believes it may be possible to reawaken those islet cells.

Researchers at the University of Exeter believe it may be possible to awaken the dormant cells and reverse the disease.

“In fact, those diagnosed in their teens still have many beta cells left – this suggests that the cells are dormant, but not dead. If we can find a way to reactivate these cells so that they resume insulin release, we may be able to slow or even reverse progression of this terrible disease,” Morgan says.

Collaborating with scientists at the University of Oslo, the team looked at nearly 400 pancreas samples. The samples showed that those diagnosed with type 1 diabetes at age six or younger developed a more aggressive form of the disease. That’s because the children had a condition called insulitis, or an inflammatory process that killed off nearly all the beta cells, the type of islet cells that make insulin. But those diagnosed older — teens and beyond — have a surprising amount of beta cells still around, but they just aren’t working.

But they still don’t know how to turn those cells back on.

“Quite simply, and sadly, I don’t know,” Morgan told the Telegraph. “However there is evidence that this can happen when the (cells) are kept outside the body for a few days, so understanding how to achieve this is not a complete pipe dream.

“Our next step is to investigate why diabetes progresses differently in younger and older children, with a view to understanding how we could treat both groups more effectively,” explained Dr Sarah Richardson, a co-author on the study,
source:www.diabetesdaily.com

10 reasons to give up diet soda

When taken at face value, diet soda seems like a health-conscious choice. It saves you the 140-plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. But there's more to this chemical cocktail than meets the eye.



It confuses your body

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Dr. Brooke Alpert, author of The Sugar Detox. Even more troubling, these sugar stand-ins have been shown to have the same effect on your body as sugar. "Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain," Alpert says.

It could lead to weight gain, not weight loss

Diet soda is calorie-free, but it won't necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70 percent greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500 percent greater increase. The way artificial sweeteners confuse the body may play a part, but another reason might be psychological, says Minnesota-based dietitian Cassie Bjork. When you know you're not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza.

It's associated with an increased risk of type 2 diabetes

Drinking one diet soda a day was associated with a 36 percent increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, e

It has no nutritional value

When you drink diet soda, you're not taking in any calories—but you're also not swallowing anything that does your body any good, either. The best no-calorie beverage? Plain old water, says Bjork. "Water is essential for many of our bodily processes, so replacing it with diet soda is a negative thing," she says. If it's the fizziness you crave, try sparkling water.

Its sweetener is linked to headaches

Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people. "I have several clients who used to suffer from migraines and pinpointed their cause to diet soda," Bjork

It'll ruin your smile over time

Excessive soda drinking could leave you looking like a Breaking Bad extra, according to a case study published in the journal General Dentistry. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. The culprit here is citric acid, which weakens and destroys tooth enamel over time.

It makes drinking more dangerous

Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. The study revealed that participants who consumed cocktails mixed with diet drinks had a higher breath alcohol concentration than those who drank alcohol blended with sugared beverages. The researchers believe this is because our bloodstream is able to absorb artificial sweetener more quickly than sugar.


It's associated with depression

A recent study presented at a the American Academy of Neurology meeting found that over the course of 10 years, people who drank more than four cups or cans of soda a day were 30 percent more likely to develop depression than those who steered clear of sugary drinks. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet sodas and fruit punches. Although this type of study can't prove cause and effect, its findings are worth considering.

It may be bad for your bones

Women over 60 are already at a greater risk for osteoporosis than men, and Tufts University researchers found that drinking soda, including diet soda, compounds the problem. They discovered that female cola drinkers had nearly 4 percent lower bone mineral density in their hips than women who didn't drink soda. The research even controlled for the participants' calcium and vitamin D intake. Additionally, a 2006 study published in the American Journal of Clinical Nutrition found that cola intake (all kinds, not just diet) was associated with low bone-mineral density in women.

It may hurt your heart

Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack or vascular death, according to researchers from the University of Miami and Columbia University. Their study found that diet soda devotees were 43 percent more likely to have experienced a vascular event than those who drank none. Regular soda drinkers did not appear to have an increased risk of vascular events. Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda's effects on health.
source:http://www.foxnews.com/

7 Day Breakfast Diabetic 1600 calorie menu

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

day 2
1 Cup Skim Milk
1 Banana, small


1 1/2 Cups Bran Flakes Cereal

day 3

1 Whole Grain Oat Bran Bagel
1 Cup Skim Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
MORNING SNACK
1 Apple, small

day 4

1 Cup Skim Milk
1 Kiwi
1 Cup Whole Grain Flakes Cereal
MORNING SNACK
1 Ounce Walnuts
1 Ounce Dried Fruit

day 5
1 Scrambled Eggs
2 Slices Oatmeal Bread
1 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
1 Ounce Whole-Wheat Pretzel

day 6

1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
1 Fruit & Nut Granola Bar

day7

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

Lunch Box Ideas for Diabetic Kids

During childhood, it can be difficult to have a disease like diabetes which makes you feel left out or different than everyone else. However, this does not have to be the case when it comes to lunch time!

From the beginning, you can help your child make the right decisions regarding his or her diabetes management by showing him or her that it can be fun.



By choosing some healthy, yet still delicious, lunch options for your kid, you can make sure that he or she enjoys the meal while managing blood glucose levels.

The Basics
Protein
To start off the lunch, it is important that you pack some protein to help energize your child without raising his or her blood sugar levels. Some great sources of protein include chicken and turkey slices, tuna, low-fat cheese, beans, and almonds. Having 1/4 cup of protein in your kid's lunch is ideal.

Whole Grains
A wonderful source of fiber, vitamins, and minerals, whole wheat products are a great addition to your child's lunchbox. The fiber will help to keep your child feeling satiated for the rest of the school day without spiking his or her blood sugar levels. You can do this by using whole wheat bread for the sandwiches and whole-wheat pitas and tortillas for any salad wraps. Whole wheat pasta and brown rice are other possible options.

Fruits and Veggies
Fruits and veggies are important for any meal, but especially for a diabetic. Green vegetables are ideal, such as celery, spinach, broccoli, or asparagus. Fruits can also be added to the lunch, but because of the high levels of sugar in most fruits, they should be eaten in moderation.

Beverage
With all of the sugary drinks marketed to children, it can seem difficult to prevent your kids from buying them. However, by providing healthier alternatives, your kids can get the delicious taste without all of the sugar. Instead of soda, try sugar-free powdered mixes such as Crystal Light. 100% juice is an easy alternative to fruit juices. Swap out 2% milk for low-fat or skim milk.

In addition, water should be the main drink for your child. Continually encourage your child to stay hydrated throughout the day. Send him or her off with a full water bottle for the day to jump-start this healthy habit.

Lunchbox Examples
Here's a week's worth of potential diabetic lunches:

Monday
Turkey sandwich with lettuce and tomato on whole wheat bread
1 cup baby carrots
Low-fat or skim milk
Extra Snack: 1/2 cup of almonds
Tuesday
1/4 cup tuna, 2 tsp low-fat mayo, and cucumbers in a whole wheat tortilla or pita wrap
1 apple
100% orange juice
Extra snack: 1/2 cup of cubed low-fat cheese
Wednesday
2 tbsp hummus spread onto a small, low-carb tortilla. Top with 1/4 of a red sweet pepper, sliced, and 4 chopped cherry tomatoes. Roll up and cut into 1-inch slices. (Depending on the age of your child, 2 of these tortillas may be needed)
1 cup of celery sticks
Crystal light or other sugar-free beverage
Extra snack: low-fat jello
Thursday
1 slice of veggie pizza. Use a thin, whole wheat crust for the pizza and low-fat cheese. Some delicious topping choices include: Sautéed spinach, bell pepper, mushrooms, olives, tomato, broccoli, and garlic
1/4 cup blueberries
100% grape juice
Extra snack: 1/2 cup of fruit mixed in 1/4 cup of cottage cheese
Friday
Thermos of chili or low-sodium soup with 1 serving of high-fiber crackers
1 banana
water with 100% lemon juice
Extra snack: 1-2 cups light air-popped popcorn
Extra "Fun Friday" Dessert: 1 tbsp cranberries or raspberries, 1 tbsp toasted almonds (or other nuts) mixed into 6-ounces plain fat-free Greek yogurt
Source: LiveStrong

Tips for Dealing with Diabetes | Caregiver Tips

Marty was diagnosed with diabetes (Type 2) a few years ago. He used to be very active and in shape but after a back injury that resulted in permanent nerve damage, he’s now disabled.  Being disabled has resulted in some health issues including diabetes.  When he was first diagnosed, we did a lot of research on tips for dealing with diabetes. Neither of us had any experience with the disease in the past and learning about it was an eye opener.



Diabetes is really about a lot more than just your blood sugar. I had no idea that it could result in so many different health problems. Diabetes is a metabolic disease where your body cannot produce any (or enough) insulin to regulate your blood sugar. Some people can control it with diet, some with medication and some with insulin shots. Marty takes several prescriptions to control his diabetes and the doctor has warned us to be aware of these issues especially as he ages:
Heart Disease – People with diabetes can have a higher instance of heart disease. Following a heart healthy diet and watching your sugar intake is very important. Marty also takes fish oil to help keep his heart healthy.

Vision Problems – Diabetes can cause blindness and other vision problems. It’s important to have your eyes checked regularly. Marty wears glasses and he sees his eye doctor to monitor any changes in his vision.
Foot Problems – The doctor stressed how important it was to check Marty’s feet regularly for infections or blood flow issues. He applies lotion to his feet each day as he checks for any cuts or problems.

Skin Problems – One of the first problems of diabetes is often skin sores and itching.  Marty uses the Vaseline® Intensive CareTM Advanced Repair Lotion (fragrance free) on his arms and feet to care for them.
Dental Disease – Proper attention to your teeth and gums is important since diabetes can cause gingivitis and periodontitis. Make sure to have regular check ups and cleanings by your dentist.

As a caregiver, part of my job is to help Marty deal with his diabetes. I make sure that he has the tools and information he needs to make good decisions and take care of himself. I try to cook heart healthy meals that he’ll enjoy and keep healthy snacks on hand.

Diabetes really can have a huge impact on your life but following these tips for dealing with diabetes will help you be aware of any potential problems. I picked up the Vaseline® Intensive CareTM Advanced Repair Lotion for Marty at Walmart and he’s really impressed with how moisturizing it is. I love the fact that it has healing qualities and that it helps heal dry skin in just 5 days. Marty doesn’t like lotions with fragrance so this is a great option for him to use. Of course, if you’re like me and you like scent in your lotion, there is a lightly scented version as well.

source:http://confessionsofanover-workedmom.com/

7 Day Diabetes 1600 calorie menu

day 1

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

LUNCH

1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
French Onion Dip



DINNER

1 Cup Skim Milk
1 Peach, medium
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Roasted Halibut with Banana-Orange Relish
2/3 Cup Cooked Brown Rice

day2

BREAKFAST

1 Cup Skim Milk
1 Banana, small
1 1/2 Cups Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar

LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
1 Ounce Almonds, salted

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette
South Pacific Shrimp
1 Whole-Wheat Roll
1/2 Cup Cooked Couscous
1 Peach, medium

day3

BREAKFAST

1 Whole Grain Oat Bran Bagel

1 Cup Skim Milk

1/2 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Low Calorie Caesar Salad Dressing

1/2 Cup Cooked Brown Rice

Green Eggs & Ham Frittata

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

1 Cup Skim Milk

Vegetable Lover's Chicken Soup

1 Whole-Wheat Pita Bread, small

1 Nectarine, medium

day4

BREAKFAST

1 Cup Skim Milk

1 Kiwi

1 Cup Whole Grain Flakes Cereal

MORNING SNACK

1 Ounce Walnuts

1 Ounce Dried Fruit

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Seared Chicken with Apricot Sauce

1/2 Cup Steamed Asparagus

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

2 Slices Oatmeal Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Ounce Whole-Wheat Pretzel

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

2 Gingersnap Cookies

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1/4 Cup Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

Apple-&-Fennel Roasted Pork Tenderloin

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

1 Fruit & Nut Granola Bar

LUNCH

Southwestern Rice & Pinto Bean Salad

1 Whole-Wheat Pita Bread, small

Chocolate & Nut Butter Bites

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1 Cup Watermelon

DINNER

Pacific Sole with Oranges & Pecans

2/3 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

2 Whole-Grain Rice Cake

1 Hard Boiled Egg

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

French Onion Dip

DINNER

1 Cup Skim Milk

1 Peach, medium

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Roasted Halibut with Banana-Orange Relish

2/3 Cup Cooked Brown Rice

source:http://www.eatingwell.com/