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Today is the Day – Learn Your Risk

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March 22, 2016 by admin

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Dear Readers,

Stop what you’re doing right now and take this 7-question test. Your health is worth one minute of your undivided attention, isn’t it? 

Johanna Burani, MS, RD, CDE

This is the message released by the American Diabetes Association:

 

Today, Americans are being urged to take the Diabetes Risk Test and to share it with everyone they care about to find out if they are at risk for developing type 2 diabetes.

It only takes a minute to find out if you are at risk for developing type 2 diabetes. keep reading »


A Company with a Cause

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February 22, 2016 by Johanna Burani

Twenty-nine million Americans (9.3% of the total population) have diabetes.  Eight million of these people don’t know they have it.  More than one million Americans are diagnosed every year.  All of these people are living with a chronic disease that has, as yet, no cure and that requires certain lifestyle accommodations to avoid serious health complications.

No one is giving up, though.

Research scientists are seeking ways to regenerate human beta cells, improve islet transplantation technology, or understand autoimmune responses leading to type 1 diabetes.  Diabetes educators and physicians work tirelessly with their patients to foster efficacious changes in dietary and exercise habits, stress management, and proper drug-taking procedures.

The food industry has addressed the need for “diabetes-friendly” foods.  As people living with diabetes will attest, there is a plethora of viable packaged food choices for their consumption.  Several food companies have made a commitment to the diabetes community to develop and sell products specific for people with diabetes.

fifty50logoaOne such company is FIFTY 50 Foods, Inc.  This New Jersey-based food company started in 1990 and its roster of products has grown from 3 items to 24.  They offer low glycemic cookies and wafers, oatmeal, fruit spreads, table syrup, piecrust, chocolates and peanut butter.  Their products are tasteful and healthful.

But FIFTY50’s commitment to the people living with diabetes is more than just tasty, healthful foods.  FIFTY50 also offers its customers hope for a cure.  By donating 50% of their profits to the Juvenile Diabetes Research Foundation, they are helping medical science inch its way to one day discovering a cure for diabetes. To date, they have contributed over $14 million to the cause.

family-group500x325I hope my readers with diabetes will try FIFTY50 products.  I stand behind their low-glycemic profile.  And I believe you will enjoy not only their products but also the “sweet taste” of supporting diabetes research.

You can find out more about the FIFTY50 company and their products here: www.fifty50.com.


Soup for Breakfast?

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January 29, 2016 by admin

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When my husband was a little boy, his mother made him “pappa gialla” on cold, wintry mornings.  The northwestern region of Italy where he grew up was notorious for a bitter dampness that penetrated down to one’s bones.  His mother’s semi-soupy concoction of milk, flour, sugar, eggs and Marsala wine was her antidote to the intense cold outdoors.

One nutrition trend that is emerging for 2016 is breakfast soups (aka smoothie bowls).  Served in a bowl or in a to-go container, this combination of your personal choices of fruit, dairy, protein, nuts and grains gives you all the powerhouse nutrients of a juiced breakfast PLUS the fiber that doesn’t get tossed.

I think this can be a wonderful start to any day.  I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala.  This is an out-of-the-box kind of breakfast.  Maybe it’s for you! keep reading »


Low GI Recipe: Applesauce Oat Bran Muffins with Pinoli

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September 23, 2015 by admin

Applesauce Oat Bran Muffins with Pinoli

Most of the time when I visit my home in northern Italy, I voraciously ask family, friends and even produce vendors for ideas and recipes they recommend for various ingredients.  Sometimes, though, I become the source of such information for them.  Breakfast foods would be a case in point.  Italians are not the best breakfast people.  Travel and the internet have led some inquisitive people to try something new.  I do my part too.  I’ve offered these muffins to my fast-paced relatives and friends as a perfect antidote to their beloved brioche or biscotti breakfast.  I added pinoli for an Italian twist but any nut will work well.

keep reading »


Low GI Recipe: Chocolate Raspberry Almond Smoothie

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July 28, 2015 by Johanna Burani

Chocolate Almond Raspberry Smoothie

Here is a quick, delicious, nutritious and low glycemic homerun to start the day.  You can change around the fruit and the nuts.  Pinoli (pine nuts) and hazelnuts are my choices when I’m in Italy.  My son, Matteo, has just planted raspberry bushes behind his house, so I’ll probably stick with the raspberries this season. keep reading »


Fog

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June 8, 2015 by Johanna Burani

Sergio_150601_1542The fog comes

on little cat feet.

It sits looking

over harbor and city

on silent haunches

and then moves on.

Carl Sandburg (1878 – 1967)

 

The fog of San Francisco is a distinctive characteristic of that beautiful city. It can make the sun, the Golden Gate Bridge and tall buildings and trees disappear before your eyes! This famous fog also carries colonies of a local bacterium called Lactobacillus San Francisco. It is the secret ingredient of another well-known feature of San Francisco: its sourdough bread.

The basic ingredients of any bread are flour, water and yeast. The yeast, when hydrated, Sergio_150603_1635feed on the starch in the flour, increasing them in size and number (budding). As this process continues, the flour mixture ferments, producing what we call a “dough.” We shape it, bake it and then eat it. Most of us love the taste of this final product, bread.

But when bacteria enter the usual mix, magic happens. They produce lactic acid during fermentation and give the resulting dough a tangy or “sour” taste when baked. This is what the Boudin family discovered quite by accident when they left Paris and set up a bakery to serve both locals and gold-rush prospectors in San Francisco in 1849. They thought they were preparing their Parisian recipe for baguettes. The San Francisco fog, however, heavy with wild Lactobacilli San Francisco, unwittingly changed their recipe forever. Their new and unique sourdough bread became an instant hit.

Today sourdough bread is enjoyed throughout America and beyond. Its high acidity (pH 4.0 – 4.5) makes it a good low glycemic carbohydrate choice (GI 48 – 57). It moves slowly out of the stomach and into the small intestine gradually releasing glucose into the bloodstream. This is good news for blood glucose control, satiety, weight management and energy endurance.

You can use sourdough bread as you would any other type of bread. I like grilling thin slices of it rubbed with raw garlic and then drizzled with extra virgin olive oil

Sergio_150601_1626


Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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