According to the American Diabetes Association there are 57 million people in the United States alone who have prediabetes and most don't know it. These individuals may not realize that long-term damage is being done to the body, especially to the heart and circulatory system. Everyone should know the risk factors for prediabetes and diabetes. These include being overweight or obese. Overweight increases the risk that a person will have high blood pressure. Unfortunately, diabetes is a family affair. Having a parent, brother or sister with diabetes more than doubles your risk of getting the disease. Some ethnic groups including African Americans, Asian Americans and Hispanics are at a higher risk of developing diabetes. High blood pressure and high cholesterol levels are also indicators for diabetes. Exercise can be an important factor in preventing the onset of this disease. Lifestyle changes can prevent or delay the development of Type 2 diabetes. These include weight loss and an increase in physical exercise. About one third of diabetic adults do not know they have diabetes. About 1 million new cases occur each year and diabetes is the direct or indirect cause of at least 200,000 deaths each year. The incidence of diabetes is increasing at an alarming rate. This is due to a number of factors but the most significant are the increasing incidence of obesity and sedentary lifestyles. These recipes from Taste of Home will help you enjoy your holiday season and keep your diet on track. Just remember to add exercise to the equation!
Low Fat Holiday Cheese Cake
2 packages (8 ounces each) fat-free cream cheese, softened
2/3 cup plus 3 tablespoons sugar, divided
1-1/2 teaspoons vanilla extract, divided
3/4 cup egg substitute
1 cup (8 ounces) fat-free sour cream
1 cup reduced-sugar cherry pie filling
In a bowl, beat cream cheese, 2/3 cup sugar and 1/2 teaspoon vanilla until fluffy. Gradually add egg substitute; beat until smooth. Pour into a 9-in. pie plate that has been coated with cooking spray. Bake at 350° for 30-35 minutes or until puffy and light brown around the edges. Cool on a wire rack for 10 minutes.
Meanwhile, combine sour cream and remaining sugar and vanilla. Spread over cheesecake. Bake 15 minutes longer. Cool completely on a wire rack. Refrigerate.
Before serving, top each serving with 2 tablespoons cherry pie filling. Yield: 8 servings.
Nutrition Facts: 1 slice equals 214 calories, 1 g fat (0 saturated fat), 5 mg cholesterol, 342 mg sodium, 37 g carbohydrate, 0 fiber, 14 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fruit.
Almond Cut-Out Cookies
6 tablespoons butter, softened
1/2 cup sugar
1/2 cup packed brown sugar
3/4 teaspoon almond extract
1/2 teaspoon pure vanilla extract
1-1/4 cups all-purpose flour
1/4 cup cornstarch
3 tablespoons ground almonds
1/2 teaspoon baking powder
1/2 teaspoon salt
Red and green colored sugar and/or sprinkles, optional
In a small bowl, cream butter and sugars. Add egg and extracts; mix well. Combine the flour, cornstarch, almonds, baking powder and salt; add to creamed mixture just until blended. Shape into two balls. Cover and refrigerate for at least 2 hours.
On a lightly floured surface, roll out dough to 1/4-in. thickness. Cut out with lightly floured 2-1/2-in. cutters. Place on baking sheets coated with cooking spray. Sprinkle with colored sugar and/or sprinkles if desired.
Bake at 350° for 7-9 minutes or until set and bottoms are lightly browned. Cool for 2 minutes before removing to wire racks. Yield: 28 cookies.
Nutritional Analysis: One serving (2 cookies) equals 163 calories, 6 g fat (3 g saturated fat), 28 mg cholesterol, 159 mg sodium, 25 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
3 tablespoons olive oil
3 garlic cloves, crushed
1/2 cup dry bread crumbs
1/2 teaspoon seafood seasoning
32 uncooked medium shrimp (about 1 pound), peeled and deveined
Seafood cocktail sauce
In a shallow bowl, combine the oil and garlic; let stand for 30 minutes. In another bowl, combine bread crumbs and seafood seasoning. Dip shrimp in oil mixture, then coat with crumb mixture.
Thread onto metal or soaked wooden skewers. Grill kabobs, covered, over medium heat for 2-3 minutes or until shrimp turn pink. Serve with seafood sauce. Yield: 8 servings.
Nutritional Analysis: One serving (4 shrimp, calculated without seafood sauce) equals 133 calories, 6 g fat (1 g saturated fat), 86 mg cholesterol, 142 mg sodium, 6 g carbohydrate, trace fiber, 12 g protein. Diabetic Exchanges: 1-1/2 lean meat, 1/2 starch.
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