How To Cook with Kale

Kale is an all-season leafy green vegetable that is high in fiber, calcium, protein, iron and vitamins A, C and K. It is low in calories and carbohydrates and has zero fat. Kale is anti-inflammatory, supports cardiovascular health, and is rich in antioxidants. Kale is non-starchy, so it is excellent for the diabetic diet.

Kale

Kale can be prepared in many ways. While steaming is the healthiest way, it can also be sauteed, boiled, baked, juiced, and eaten raw. A relatively easy way to cook kale is to steam it for five minutes then chop it up and add it to stews, soups, casseroles and stir-fries, seasoning it to taste. My favorite kale dish is a sauteed medley, which includes garlic, onions, mushrooms, and kale.   


Ingredients:

• 1 and 1/2 pounds coarsely chopped young kale (stems and leaves)

• 1 small onion, thinly sliced

• 8 ounces sliced white or portabella mushrooms

• 2 cloves finely sliced garlic 

• 1/2 cup vegetable stock or water

• 5 tablespoons olive oil

• salt and pepper

Directions: 

1. Heat olive oil in a large saucepan over medium-high heat. 
2. Add the onion and garlic and cook until soft, but not colored. 
3. Raise heat to high and add the mushrooms, stock and kale. Toss to combine. 
4. Cover and cook for 5 minutes. 
5. Remove cover and continue to cook, stirring until all the liquid has evaporated. 
6. Season with salt and pepper to taste.

There are so many wonderful meals that can be made with kale. I hope this easy recipe gets you started. Please feel free to comment with different ways that you have used this awesome vegetable in your kitchen!

Seasonal Foods

Seasonality of food refers to the times of year when the harvest or the flavor of a given type of food is at its peak. This means eating foods at the same time of the year that they are grown. The food's peak harvest time usually coincides with when its flavor is at its best. Both chefs and health experts agree that people should eat seasonally for many reasons. Some reasons include:

• It's healthier

• It's cheaper

• It supports local farmers

• Food tastes better

• Food is fresher

• More varied diet

Eating, and therefore cooking seasonally can also enhance an individual's culinary skills, but how do we know what is in season? The simple way is to note which fruit is in abundance at a lower cost in the supermarket. For example, during summer months, watermelon can be found everywhere, but come winter, there aren't many in sight. Another simple way is to use the chart I have provided below. For more exotic or less known items, like bok choy or endives, you can look up ways they are used and tasty recipes you can try. Check out my next post where I give instructions on how to cook with kale.

Winter	Spring	Summer	Fall
Apples	Apples	Apples	Apples
Avocado	Apricots	Apricots	Bananas
Bananas	Asparagus	Avocado	Beets
Beets	Avocado	Bananas	Bell Peppers
Brussels Sprouts	Bananas	Beets	Broccoli
Cabbage	Broccoli	Bell Peppers	Brussels Sprouts
Carrots	Cabbage	Blackberries	Cabbage
Celery	Carrots	Blueberries	Carrots
Grapefruit	Celery	Carrots	Cauliflower
Kale	Collard Greens	Cantaloupe/ Muskmelons	Celery
Leeks	Garlic	Celery	Collard Greens
Lemons	Greens (cooking)	Cherries	Cranberries
Onions	Lettuce	Collard Greens	Garlic
Oranges	Mushrooms	Corn	Ginger
Parsnips	Onions	Cucumbers	Grapes
Pears	Peas	Eggplant	Greens (cooking)
Pineapple	Pineapple	Garlic	Green Beans
Potatoes	Radishes	Green Beans	Kale
Pumpkins	Rhubarb	Honeydew Melon	Lettuce
Rutabagas	Spinach	Kiwifruit	Mangos
Sweet Potatoes and Yams	Strawberries	Lima Beans	Mushrooms
Turnips	Swiss Chard	Mangos	Onions
Winter Squash	Turnips	Nectarines	Parsnips
		Okra	Peas
		Peaches	Pears
		Plums	Pineapple
		Raspberries	Potatoes
		Strawberries	Pumpkins
		Summer Squash & Zucchini	Radishes
		Tomatillos	Raspberries
		Tomatoes	Rutabagas
		Watermelon	Spinach
			Sweet Potatoes and Yams
			Swiss Chard
			Turnips
			Winter Squash

I'd love to hear from you about the ways that you use seasonal foods in your daily diet. Here's wishing you happy cooking and healthy eating!

Taking Advice from a Diabetic Foodie

Eating healthy is essential for all human beings, but it is especially true for those who suffer with a chronic illness. People with diabetes are extremely sensitive to diet, as what they eat can mean life or death for them each and every day. From ignoring fast food advertisements and the array of restaurants one may pass each day, to finding ways to make healthy food deliciously appetizing, there are many obstacles to overcome when one decides to eat healthy. One of the greatest obstacles for my family of four is the cost of healthy eating. Have you ever wondered how you can eat healthy on a budget? Shelby, the self-proclaimed diabetic foodie posted an article by Vanessa Davis that gives some amazing advice on what to eat, along with some kid-friendly recipes that will not break the bank.

Davis' article is both disheartening and encouraging. She states that it will cost more to eat healthy; that is just something we have to accept. At the same time, it will only cost $150.00 more than one's current unhealthy diet. I am not sure of the frequency Vanessa is talking about, but I assume she means per month. While this could still be quite high for a family struggling financially, it sure does beat the medical costs that are inevitable with the long-term consumption of unhealthy food.

Vanessa also asserts that there are 500,000 fast food restaurants around the world. How can one compete with that? As Davis states, "learn your way around the kitchen." Cooking is much cheaper than eating out, and with online recipes and free cooking courses, it will be just a matter of time before you are eating healthy and saving money. Davis gives a few tips on how to make the most out of your meals by cooking with seasonal produce and picking foods, like eggs and oats, that are more filling.

Well, I certainly am going to take some of this advice, like figuring out what is seasonal and what is not and incorporating those foods into my family's diet. I can also budget for $150.00 a month by cutting out other expenses like going out to eat at a restaurant, ordering pizza and choosing a matinee over a regular priced movie. I think the sacrifices are worth it and will be beneficial to my entire family for years to come.

Check out my next post which will include the information on seasonal produce that my research has garnered!

Information Saves Lives Follow Up

In a previous post, I spoke about the warning signs for type 1 diabetes and noted that if an individual begins to experience extreme thirst, frequent urination, fatigue, sudden vision changes, increased appetite, sudden weight loss, labored breathing, a sweet, fruity odor on breath or sugar in their urine, it should be taken seriously and medical attention should be sought. I am following up on that post because, not only should we note the signs, but we should take action once we notice them.   

The sooner medical attention is sought, the less risk there is of developing complications. This is very important because diabetes can increase the risk of many serious health problems. These complications can include eye problems, skin problems, neuropathy, stroke, high blood pressure and kidney disease. Neuropathy is nerve damage and often causes numbness in the feet. High blood pressure raises a person's risk for heart attack.

With the correct treatment and recommended lifestyle changes, which often includes diet and exercise, many people with diabetes are able to prevent or delay the onset of complications.

Wikipedia Rocks II

In a previous post I talked about Wikipedia, the interactive website that is not quite considered a reliable source, but that contains tons of information on all subjects. I searched type 1 diabetes, in which an article came up, where I thought the first paragraph could use some additional facts about both the classical and additional symptoms. I posted the paragraph previous to my modifications and then the altered paragraph, which accepted my changes immediately, or so I thought. Upon a recent visit to the same Wikipedia page on type 1 diabetes, I realized that my changes were no longer reflected and the paragraph reverted back to its original format. Let me show you what I mean!   

Original paragraph previous to my changes:

Diabetes mellitus type 1 (also known as type 1 diabetes) is a form of diabetes mellitus in which not enough insulin is produced.^[4] This results in high blood sugar levels in the body.^[1] The classical symptoms are frequent urination, increased thirst, increased hunger, and weight loss.^[4] Additional symptoms may include blurry vision, feeling tired, and poor healing.^[2] Symptoms typically develop over a short period of time.^[1]   

Paragraph with my changes included:

Diabetes mellitus type 1 (also known as type 1 diabetes) is a form of diabetes mellitus in which not enough insulin is produced.^[4] This results in high blood sugar levels in the body.^[1] The classical symptoms are frequent urination, increased thirst, increased hunger and appetite, sugar in urine, and weight loss.^[4] Additional symptoms may include blurry vision and vision changes, drowsiness and lethargy, heavy breathing, sweet breath, feeling tired, and poor healing.^[2] Symptoms typically develop over a short period of time.^[1]

Paragraph as it currently reads:

Diabetes mellitus type 1 (also known as type 1 diabetes) is a form of diabetes mellitus in which not enough insulin is produced.^[4] This results in high blood sugar levels in the body.^[1] The classical symptoms are frequent urination, increased thirst, increased hunger, and weight loss.^[4] Additional symptoms may include blurry vision, feeling tired, and poor healing.^[2] Symptoms typically develop over a short period of time.^[1]

I am not sure about the process that takes place for changes to become permanent within Wikipedia, but apparently my modifications did not make the cut. If you know how this works, please enlighten me; I welcome the comments. 

There Is Hope!

I have always admired Halle Berry, the African-American actress who has diabetes, for maintaining a sugar-free diet and controlling her illness without the use of insulin. The difference between her and my son; however, is that she has type 2 diabetes. Type 1 diabetes requires that the individual utilize insulin numerous times a day, usually before or after meals, in order to regulate blood sugar levels. My son is on the Omni pod wireless pump as well as the Dexcom continuous glucose monitor so my hope of eliminating insulin from our lives has never been high. As I continue to research and learn more about the disease, a glimmer of light shines through Karla Edge, a woman who has type 1 diabetes and has been insulin-free for eleven years. Karla's story can be read in the November 23, 2016 Miami Herald newspaper: <http://www.miamiherald.com/living/health-fitness/article116583113.html>

For those who are not as lucky as Karla, the advances in medical technology still offer optimism for individuals living with the disease. In a July 2017 Click2Houston article, health reporter Haley Hernandez highlights a device that is being considered a life-changing medical breakthrough for type 1 diabetics. The 'artificial pancreas' has already been approved by the Food and Drug Administration (FDA) and will enhance the quality of life for T1D patients and their families. Read this article to learn more about this new device: <http://www.click2houston.com/news/device-could-help-people-with-type-1-diabetes>

Have you or anyone you know been able to maintain an insulin-free life while coping with type 1 diabetes?

The Difference Between Type 1 and Type 2 Diabetes

Most people do not know the difference between type 1 and type 2 diabetes. The term diabetic covers the spectrum of people in both categories, but there are some significant differences in the two forms of the disease. The video below highlights the major distinctions between the two types.

As noted, type 1 diabetes often begins in adolescence, whereas type 2 diabetes has its onset in later years. Type 1 is the non-production of insulin by the pancreas, while type 2 is the limited production of the hormone. Finally, insulin is required for type 1 diabetics to take on a daily basis, sometimes numerous times a day, to control glucose levels. Type 2 diabetics can maintain their blood sugar without the use of insulin, though that usually takes careful monitoring of glucose levels and a carefully managed diet.