Monday, 11 November 2013

Free trans fat handout, report on trans fat in food, 3 holiday tips

Fresh Start Monday

Dear Usman,

Good morning! Thank you for all of the wonderful requests and comments last week.

One of our requests was for a guide to resistant starches. Our editor, Lynn Greiger, RD, is working on an article now. CFFH Members have a handout in their library and you can get one, too. Take a look at the P.S. below.

Partially hydrogenated oils, which are a major dietary source of trans fat, may soon become unapproved food additives. We were surprised that it is hard to find foods with trans fat in them. Where are they found? Read our research article and get a free trans fat handout right now.

Keep your requests and feedback coming! Just hit reply to this email.

This Week:

Which Foods Contain Trans Fat?
Free Trans Fat Infographic Handout
3 Tips for Holiday Survival
Diabetes Quiz for Your Patients
Recipe: Gravy Success
Recipe: Cranberry Sauce
Recipe: Chocolate Mousse for Diabetes Patients

Trans Fat Report

It used to be that a large list was given for foods that contain partially hydrogenated oils and trans fat: pies, cakes, crackers, cookies, shortening, fried food, donuts, ice cream, frozen desserts, peanut butter, and margarine.

But since 2003, trans fat consumption has fallen from 4.5 grams per person per day to 1 gram per person per day, according to the FDA.

Here is a report on which foods still contain trans fat...

See our report

Download a FREE Trans Fat Infographic Handout

3 Tips for Holiday Survival

The holiday season is fast approaching. While the holiday cheer and family time is always special, the holidays can spell disaster for healthful lifestyle plans. After all, it gets a lot harder to say no to calorie-dense, nutrient-light foods when you're faced with holiday party after holiday party, and between all the festivities, it's much harder to sneak in a workout.

But the good news is that there are only 3 tips needed to survive the holidays.....

Read about the tips here!

November is Diabetes Month and it's time to stock up on all the resources you need! Here are some of our customer's favorites...

Find some of our favorite Diabetes Awareness Month products here…

Use Our Diabetes Quiz

Answer the questions below to test your knowledge of type 2 diabetes:

1. True or false? It is easy to tell if you have recently developed type 2 diabetes.

2. Name 2 risk factors for type 2 diabetes.

_______________ _______________

3. True or false? You have no control over any of the risk factors for type 2 diabetes.

4. Circle five common symptoms of type 2 diabetes:

increased thirst
increased urination
insomnia
blurred vision
loss of hearing
lack of energy
more frequent infections

5. Fill in the blanks: Type 2 diabetes is characterized by fasting __________ __________ levels that are too high. (“Too high” means greater than or equal to 126 mg/dl on 2 occasions).

6. Pick the best answer to complete the following sentence. By age 75, 1 in 5 Americans will have type 2 diabetes. Diagnoses of type 2 diabetes have been _________ since 1990.

a) on the rise

b) about the same

c) going down

7. If you have insulin resistance, why do you need to be concerned about your health, even when your blood sugar levels remain normal?

a) you have a greater risk of heart disease

b) you are more likely to develop type 2 diabetes

c) both a and b

8. How do you know if you have insulin resistance?

a) you take a test

b) you are overweight or sedentary

c) you have type 2 diabetes

d) both b and c

Answers:

1. False. The symptoms for type 2 diabetes come on slowly and appear to be part of normal aging.

2. Answers can include: age, family history of type 2 diabetes, prior history of gestational diabetes, being overweight or obese, impaired glucose tolerance and/or insulin resistance, physical inactivity, consumption of a high-fat, high-sugar, refined carbohydrate diet.

3. False - you have control of the lifestyle risk factors for diabetes, especially as they relate to weight, diet, and exercise.

4. Increased thirst, increased urination, blurred vision, lack of energy, more frequent infections

5. blood sugar

6. a) on the rise

7. c) both a & b

8. d) both b & c

Here are some exciting links to perk up your November:

November Calendar

November Recipes

November Clipart

Cheers and have a great week...

Judy Doherty, PC II

Publisher

800-462-2352

Just call or hit reply to this email if you need anything. We love feedback and requests!

Now is the time to subscribe to CFFH at 20% off the 2013 price.

Chocolate Mousse for Diabetes Patients

Serves: 4 | Serving Size: 1 cup

Total Time: 10 min | Prep: 10 min | Cook: 0 min

Ingredients:

12 ounces silken tofu
1/3 cup Splenda
1/4 cup cocoa powder
1/3 cup skim milk
2 tablespoons whipped cream

Directions:

Blend tofu, Splenda, and cocoa powder in food processor until smooth.

Place chocolate mousse in four individual serving dishes (about 2/3 cup per serving). Chill before serving.

Optional: Top with whipped cream when ready to serve.

See the full recipe and nutrition analysis here.

Gravy Success

Serves: 10 | Serving Size: 3 Tbsp
Total Time: 15 min | Prep: 5 min | Cook: 10 min

Ingredients:

2 cups broth from roasted turkey
1 Tbsp cornstarch dissolved in 2 Tbsp water

Directions:

Strain the broth from the roasting pan into a small saucepan, discarding the vegetables. Remove the fat by using a gravy defatter cup or freeze the broth for a few minutes in a shallow pan. Bring both to a boil.

Dissolve cornstarch in water and add slowly to broth. Bring back to a boil, remove from stove and serve hot.

Chef's Tips:

Use a de-fatter cup to get the fat out of the roasting broth. If you don't have a cup like it handy, try chilling the broth. The fat will harden at the top, and can then be scraped off.

See the full recipe with nutrition analysis here.

Cranberry Sauce

Serves: 6 | Serving Size: 1/2 cup Total Time: 15 min | Prep: 5 min | Cook: 10 min

Ingredients:

12-ounce bag fresh cranberries
1 cinnamon stick
1 cup sugar
1 cup orange juice

Directions:

Place all ingredients in medium saucepan. Bring to a boil over high heat, then lower heat to a simmer. Cook until cranberries are tender, about 10 minutes. Chill until ready to use.

See the full recipe with nutrition analysis here .

NUGGETS OF THE WEEK

Holiday Secrets Book