Beef Satay with Peanut Dipping Sauce

I'm really excited to try this Indonesian favorite. Satay is usually served as an appetizer or main course both accompanied by a spicy peanut sauce.
If you freeze the steak slightly this will make slicing the meat easier. I use this trick a lot with bacon.
I think I will serve this with a jasmine or basmatic rice and a salad, if you have any other side dish ideas for this let me know.
Makes 8 skewers, 4 servings, and contains 9 carbs per serving.

Beef Satay with Peanut Dipping Sauce


Marinade:
3 tbsp rice wine vinegar
2 tbsp light soy sauce
1 tbsp fresh lime juice
1 tbsp grated onion
1 tbsp peanut oil
1 tsp dark sesame oil
1 tsp sugar
2 large cloves garlic, minced
1/2 tsp crushed red pepper flakes

4 large green onions with green tops, cut into 1" lengths.
1/3 c fat free evaporated milk
2 tbsp peanut butter
1/4 tsp crushed red pepper flakes (optional)
bamboo skewers

Cut the meat into 1/8 to 1/4 " strips (they should look like ribbons of beef). Place in a plastic bag. Combine all the marinade ingredients in a medium bowl. Add to the bag. Squeeze the air out of the bag and refrigerate 1 to 2 hours, flipping once. Soak bamboo skewers in cold water while  the meat is marinating.
Preheat the broiler. Drain the marinade into a small saoucepan. Thread the meat accordion style onto 8 skewers, althernating the meat strips with lengths of green onions. Broil 4 - 5 inches from the heat about 3 minutes per side, or just until the meat is no longer pink, turning once. While the meat is cooking add the milk, peanut butter, and additional pepper flakes to the reserved marinade. Simmer over low heat until thickened, stirring frequently; do not boil. Serve the peanut sauce in a small bowl for dipping the beef.

Diabetes Food Pyramid

I found this food pyramid for diabetics. I am not sure how people are really supposed to eat this much food in a day, but this is what is recommended thus I will share.

Breads, grains, other starches: contains high content of carbs, B vitamins, fiber, minerals. Ie: bread, pasta, cereal, corn, beans, peas     5-8 servings per day

Vegetables: 1/2 cup cooked or 1 cup raw = 1 serving. Contains: vitamins, minerals, very little carbs. Ie: broccoli, spinach, tomatoes, salad greens.     2-5 servings a day

Fruit: 3 - 4 ounce portions, or up to 5 grams of carbohydrates per serving. Contains: vitamins, minerals, small amount of carbs. Ie: apples, oranges, peaches, pears, melons. 2-4 servings per day

Dairy: 8 ounce servings. Contains carbs (lactose, milk sugar), calcium, minerals, vitamin D, protein.Ie: milk, soy milk, yogurt, ice cream. 2-3 servings a day

Meat: 1 ounce servings. Protein, iron, vitamins, minerals. Ie: beef, poultry, pork, fish, cheese. 8-12 ounces a day

Fats, oils, sweets: contains fats. Ie: butter, vegetable oil, sour cream. Use sparingly.

Mushroom & Bacon Risotto Recipe

Before I share this recipe I want to remind you of something I am learning myself. Risotto for us diabetics should be a side dish served with protein and vegetables. I like to pair it with a leafy salad and some lean center cut pork chops simply sautéed in olive oil with salt and pepper.

2 1/4 C low sodium chicken broth
1 c chopped mushrooms (I like the gourmet mushroom blend available at Publix, or baby bella mushrooms, but you can also use regular mushrooms)
3-4 slices pancetta or regular bacon, chopped and browned
1 tbsp olive oil
1 clove garlic, minced
3/4 c uncooked arborrio rice
1/4 c dry white wine (optional)
1/2 c freshly grated parmesan cheese
1/2 c heavy cream

Heat oil in a large skillet over medium heat. Saute the onion & garlic until tender, about 5 mins. Add the wine & simmer until absorbed by the rice. Add the broth 1/2 c at a time, maintaining a simmer so the rice absorbs the broth slowly. After 15 mins add the bacon and mushrooms. Cook another 5 minutes or until rice is tender. Add cream and parmesan, stir and heat through.

FIBROMYALGIA MYTHS: THE TRUTH ABOUT 9 COMMON MYTHS

Get the facts about these nine common fibromyalgia myths. Learning all you can about fibromyalgia is the first step toward gaining control of your symptoms. Fibromyalgia is a widely misunderstood condition that causes widespread pain and fatigue. If you've been diagnosed with fibromyalgia and are trying to learn all you can about the condition, you may come across some of the many common myths and misconceptions about fibromyalgia. Don't let these myths confuse you or discourage you from seeking help for your fibromyalgia symptoms. Here's a look at nine common myths about fibromyalgia and why each is wrong:


Myth 1: Most doctors don't believe fibromyalgia is a real condition.

Truth: This myth may come from a misunderstanding. Since fibromyalgia is defined by a list of symptoms, claiming that fibromyalgia isn't real is essentially saying that your symptoms aren't real. That doesn't make sense. Most doctors believe your symptoms are real. The controversy comes when deciding whether fibromyalgia is a disease process that can be reversed or cured. Most doctors believe fibromyalgia is a set of symptoms that aren't caused by an underlying disease. Most doctors believe that fibromyalgia symptoms can be managed, but there is no underlying disease to "cure." In some cases, a doctor may not be familiar with fibromyalgia. He or she can refer you to someone who knows more about the condition. Finding a compassionate doctor can be a frustrating part of living with fibromyalgia. But don't give up if you haven't found the perfect doctor. Focus on finding a doctor who is willing to listen to you and take you seriously. Finding a doctor who's an expert on fibromyalgia may not be practical, for instance, if there aren't many specialists in your area. But a doctor who's willing to learn more about fibromyalgia and listen to your concerns can be an invaluable ally.

Myth 2: Fibromyalgia damages your joints.

Truth: Though fibromyalgia pain can be severe at times, it doesn't damage your bones, joints or muscles. Some people worry that when pain worsens, it means that fibromyalgia is progressing. But that isn't the case. While increasing fibromyalgia pain can make it difficult to go about your daily activities, it isn't damaging your body.

Myth 3: You look fine, so there's nothing wrong with you.

Truth: You know this is a myth, but friends, family and coworkers who don't understand fibromyalgia may sometimes hold this belief. It can cause tension when others wonder if you're faking your pain because they think you don't look sick. Resist the urge to get angry and withdraw rather than explain how you're feeling. Open and honest communication can help others better understand fibromyalgia. Be honest about how you feel and let others know that if they have questions, you're willing to listen and explain.

Myth 4: You were diagnosed with fibromyalgia because your doctor couldn't find anything wrong with you.

Truth: Fibromyalgia is a specific diagnosis based on your symptoms, not a diagnosis you're given when there's nothing wrong with you. The American College of Rheumatology developed a set of criteria to help doctors diagnose fibromyalgia. Diagnosing fibromyalgia often takes time. Since there's no single test that can confirm you have fibromyalgia, your doctor will often run tests and procedures to rule out other conditions. Enduring repeated tests can be frustrating, but it's an important part of determining whether your symptoms are caused by fibromyalgia or something else. The results will guide your treatment.

Myth 5: Fibromyalgia causes pain. Those other symptoms you're experiencing must be caused by something else.

Truth: Fibromyalgia can cause symptoms in addition to pain. Many people with fibromyalgia also experience fatigue and difficulty sleeping. Other fibromyalgia symptoms may include headaches, sensitivity to light, dizziness, memory problems, and numbness and tingling in your arms and legs. A number of other conditions commonly accompany fibromyalgia, including irritable bowel syndrome, bladder control problems and mood disorders, such as depression and anxiety.

Myth 6: No treatments for fibromyalgia exist, so it's no use going to the doctor.

Truth: There's no standard treatment for fibromyalgia, and the Food and Drug Administration has approved just one drug for treating fibromyalgia. But you have many options for controlling fibromyalgia pain, including medications, lifestyle changes, and complementary and alternative treatments. Often you'll need to try a few treatments in different combinations to determine what works best.

Myth 7: On days when you're feeling good, you should try to do as much as you can since you may be unable to accomplish everything you want on other days.

Truth: Overdoing it on the good days may catch up with you. You may feel exhausted the next day and your fibromyalgia symptoms could worsen. But that doesn't mean you should keep your activity to a minimum. Doing very little could weaken your muscles and increase your pain. Cope with the good days and the not-so-good days by finding a balance. Pace yourself. Set goals for each day. Your goals should be reasonable. And they should include daily exercise and time for yourself, such as time to relax or listen to music.

Myth 8: Fibromyalgia is a life-threatening disease.

Truth: Fibromyalgia isn't fatal and it doesn't damage your body. Fibromyalgia symptoms fluctuate over time, sometimes getting worse and sometimes becoming milder. Fibromyalgia pain rarely disappears completely, but you can learn to gain some control over it.

Myth 9: You can't have a productive life with fibromyalgia.

Truth: Learning to control your fibromyalgia pain takes time. It's likely that the pain will never completely go away and you'll have to accept that your life might never be the same. But that doesn't mean your life can't be satisfying and productive.

*I want to say that like any illness how productive your life can be with any illness depends on the degree, or severity, of your personal illness. For myself, when I had fibromyalgia alone I did have a full productive life. Worked overtime, went to school for my Master's Degree, was heavily involved in the environment, shopped, went to theme parks, etc etc. But, that was my illness, my experience, I know people with fibromyalgia alone who are unable to do any of these things. Who were in a similar situation with fibromyalgia alone that I am in now, with the addition of peripheral neuropathy to my bank of illnesses.

Fibromyalgia: the Invisible Illness by Lorna Vanderhaeghe, B.Sc.

Called the invisible illness because it is difficult to diagnose, fibromyalgia (FM) is a common rheumatic syndrome affecting close to sixteen million North Americans. This multi-syndrome disorder is characterized by musculoskeletal pain, stiffness and chronic aches and pains; the most common symptom is widespread muscle pain. FM comes from the Latin fibro meaning supportive tissue, myo for muscle and algia for pain. It currently accounts for 1 out of 8 of all visits to rheumatologists in the UK. Like rheumatoid arthritis, it is more common in women and affects those between the ages of 30 and 60.

Fibromyalgia is characterized by musculoskeletal pain, stiffness and chronic aches and pains; the most common symptom is widespread muscle pain.

The pain of FM is thought to be caused by a tightening and thickening of the thin film of tissue, which holds muscles together. In order to diagnose FM physicians apply pressure to certain trigger points including the neck, rib cage, hips, knees and shoulder area to see if tenderness and pain are present. Eleven of 18 specific locations must feel tender in order for your doctor to confirm FM.

Diagnosis is difficult

Symptoms of FM are varied and may include allergies, anxiety, mental confusion, fatigue, carpal tunnel syndrome, depression, dizziness, heart palpitations, dysmenorrhea, fingernail ridges, stiffness, inability to exercise, gastrointestinal disturbances, headaches, irritability to light, sound and smells, mood swings, sleep disturbances, skin tender to the touch, total body pain, aching and joint swelling. FM patients describe a feeling of extreme muscle fatigue as if they had been shovelling snow for days. The pain is so intense that it feels like the muscles are being stretched and torn. Symptoms are unique to each person, making FM difficult to diagnose. Many diagnostic tests - blood, urine, x-ray, CAT scan, magnetic resonance imaging and more - may be performed with no conclusive evidence of anything wrong. FM sufferers are often referred to psychiatrists for their symptoms. Their lives become unbearable, especially when no one takes their pain seriously. It is often difficult for family and friends to understand this shadowy disease. Causes. No one cause can be pinpointed but it is believed multiple stressors - a traumatic emotional event, stress and depressive episodes - contribute to the disorder. Nutritional deficiencies and heavy metal and chemical toxicity are also major factors. There is also thought to be a connection between chronic fatigue syndrome and FM, as often those who acquire FM have a history of relentless fatigue. Repressed emotions or a traumatic emotional or physical event and serious illness are also linked to the disorder. Physicians must peel away the causal layers of each symptom and treat each one individually in order to eliminate the disorder.

Treatments for Fibromyalgia

A healthy diet rich in organic fruits, vegetables, nuts and seeds is of paramount importance. Total body detoxification is also important. Several methods of detoxification combined work best. Saunas help excrete toxins via the skin; internal cleansers that combine herbs and fibre will aid the removal of waste products from the colon and support the kidneys and liver. Dry brushing the skin with a soft body brush will increase circulation to the skin and enhance the lymphatic system. As well, the removal of mercury amalgam dental fillings may be required for optimal healing. The elimination of allergy-causing foods and substances should be adopted and the following nutritional supplements should be added to your treatment program.

Many of the symptoms of FM overlap with those of chronic fatigue syndrome (CFS). The main symptom difference between the two is fatigue in CFS and muscle pain in FM. Treatments for CFS focus on the elimination of viruses that may be causing the fatigue, whereas FM treatments look at reducing the inflammatory factors that cause the pain and swelling of joints and muscles. Due to the many symptoms of FM and CFS a combination of therapies may be required to get the conditions under control.

Sleep, laughter and exercise

Let's look at how we can support the body while it is undergoing the healing process. Focus on repairing disrupted sleep patterns with the addition of valerian extract or melatonin before retiring at night to induce a restful sleep. Gentle exercise should be performed during the day to keep muscles from wasting. Exercise may include anything from just walking from the front door to the sidewalk or no-impact water walking at your local pool, to sitting in a chair lifting your legs and arms. To get more from your gentle exercise routine strap on velcro weights which you can purchase in 0.5 - 3-pound sizes.

Laughter has a soporific action; rent comedies and spend time around funny people. Laughter and exercise both increase brain serotonin levels, known for reducing pain. Sleep and gentle exercise not only help produce a good sleep state, they also enhance the functioning of the immune system. Poor sleep quality and pain go hand in hand with fibromyalgia. When one improves so does the other. Take melatonin beginning with .5 mg and increase it gradually until deep sleep is obtained without a groggy feeling the next morning (Melatonin is available only on prescription in the UK-Editor) Each person's dose is different but on average around 3 mg works effectively. Valerian also induces a relaxed, sleepy state. It is available in tablet, tincture and tea form. Choose the form you wish and take as recommended on the label.

5-HTP and St. John's wort

5-HTP and St. John's wort are effective at increasing serotonin levels in the brain. Many clinical trials have shown their effectiveness at relieving depression, and one double-blind study involving 50 fibromyalgia patients showed that 5-HTP in a dose of 100 mg three times per day improved symptoms of anxiety, muscle pain, sleep patterns and early morning stiffness. 5HTP increases serotonin levels, improving sleep and mood. St. John's wort has been proven to be a very effective herb for the treatment of depression. It also increases serotonin levels. A dose of 100 mg three times per day is effective at reducing certain symptoms of FM.

Magnesium and malic acid

Magnesium, a potent immune nutrient, is especially important for FM persons. Magnesium levels are low in most people with chronic illnesses. In healthy individuals it is found in high concentration in muscle cells, as it is required for production of ATP, the energy substance. Magnesium should be supplemented in a dose of 100 mg three times per day. Magnesium lycinate is our choice as it is very well absorbed. Studies have shown that the combination of 300 to 600 mg of magnesium per day, along with malic acid, reduce FM symptoms.

Malic acid should be added in a dose of 1200 to 2000 mg per day. It is a powerful detoxifier of aluminum and has been shown in clinical studies to reduce the pain associated with FM. Also include coenzyme Q10, 300 mg per day, and L-carnitine, 500 mg per day, as both are important in the Kreb's cycle for energy production; reducing the fatigue associated with FM.

Sterols and sterolins and FM
Chronic viral and bacterial infections are also common in persons with FM, due to the poor state of their immune systems. The plant nutrients, sterols and sterolins are very effective at modulating the immune system and reducing inflammatory responses and autoantibody reactions. Sterols and sterolins should be the basis for your FM recovery program because it will shut off the inflammatory immune factor Interleukin-6 (IL-6) that is responsible for causing pain and inflammation. Sterols and sterolins will also increase your mother hormone, DHEA, as they are precursors to pregnenolone, from which the body then makes DHEA. Many FM sufferers have found that none of the supplements they try work. There is a good reason for this. FM is made worse by the release of IL-6 and unless we turn off this powerful inflammatory immune factor everything we take is ineffective. But once we turn off IL-6 with sterols and sterolins all the other nutrients do their job. Take two capsules of Moducare three times per day on an empty stomach for six weeks. Then for maintenance take one capsule three times per day thereafter. Within weeks, many FM patients report a decrease in pain and general improvement in well-being. Combined with the other nutrients recommended above, an excellent diet, and detoxification therapies, FM will soon be only a bad memory.

Lorna Vanderhaeghe, BSc. is co-author of The Immune System Cure, (Cicco Books, UK) published in six countries and four languages. She is also author of Healthy Immunity, Scientifically Proven Natural Treatments for Conditions from A-Z, Kensington Books, USA.


Professor Bouic, Ph.D, co-author of The Immune System Cure, Cicco Books, UK believes that FM is a curable condition. "It requires a person to take responsibility for their own healing, seek the right professional help and therapies, and transform their attitude towards the illness from a curse to an incredible opportunity for growth and self-transformation". No small task, but that is what you require to heal. He says that since there are multiple causes to this illness, there are multiple cures. "What works for one person may not work for another due to iochemical individuality. Do not give up; the most important gift is the power of faith. Faith in the healing process and faith in oneself to heal."

Cucumber, Sweet Onion, and Pomegranate Salad

A few years ago I was lucky enough to attend a luncheon cooked by the fabulous Food Network star Cat Cora. I have made this salad a few times, or just the dressing alone with my own salad blend (I tend to favor fruit and nuts in my salads), and everyone always loves it.

Cucumber, Sweet Onion, and Pomegranate Salad

1 large cucumber, cut into 1/4 inch slices

1 small Vidalia sweet onion, peeled, halved, and sliced thinly into half moons

2 tbsp torn mint leaves

2 tbsp pomegranate seeds

1/2 c pomegranate vinaigrette (see recipe below)

To prepare the salad toss all the ingredients together in a large bowl and drizzle with the vinaigrette. Toss once more and serve.

Cat's recipe doesn't call for lettuce of any kind but I use a spring salad mix with this.

Pomegranate Vinaigrette

1 C pomegranate juice (I use POM brand, you can make some with the leftover pomegranate seeds if you are ambitious, put them in the blender, then strain)

1/2 c olive oil

1/2 c red wine vinegar

1 shallot, minced

1 tsp salt

1 tsp sugar

1 tsp fresh squeezed lemon juice

Whisk together all ingredients in a medium blowl and refrigerate until ready to use. 

Carb Counting

Last week I started to see a new doctor here in Largo (by the way we moved!). The first thing she did was order blood tests to check my blood sugar and thyroid levels, when the results came back my glucose was high, 139 fasting! A rate which should ideally be 99. Now you probably think I've been sitting here eating a pint of Ben & Jerry's every night or a bag of bite size snickers, I wish! No what I have been doing is eating a lot of carbs. Let's face it, moving cost around $2500 which leaves us flat broke. When you are broke what is the first thing that gets cut from the grocery list? The fresh veggies. Potatoes are a heck of a lot cheaper, I know, I'm Irish! Just kidding for you other Irish peoples who may find that offensive, but really I am, Irish, sort of, I think, well that's a conversation for a whole different time. My husband is also a meat and potatoes man. I prefer chicken breast while he prefers beef and pork. I do admit he has been expanding his range lately, and losing about 30 lbs. I'd like to digress further to tell you how jealous I am that he has done nothing to lose this weight, not worked out one second of one day, just eating what I cook him instead of fast food or truck stop junk. I am very proud him for one, trying new things, two liking new foods, and losing the weight. He now weighs the least he has since I have known him. Granted. I have lost about 25 lbs myself but it has taken a few years and I bounce up and down.
Back to the blood sugar / carb problem. I have decided to do carb counting. Today I checked out cookbooks for diabetics at my local library.
Carb counting is a meal planning approach that can offer a lot of flexibility. This approach is based on the main influencer of blood glucose - grams of carbohydrate in foods. 
Carbohydrates are found in starches and sugars. Foods that contain carbs include:

• breads, crackers, and cereals
• pasta, rice, and grains
• vegetables
• milk and yogurt
• fruit and juice
• sugar, honey, syrup, and molasses

ALL SUGARS ARE CARBS. Plain and simple. I find it important to notate that I eat a lot of plain yogurt. When I look at the Nutrition Facts label sugar is listed. This sugar is in the lactose from the milk the yogurt is made with. This does not matter because ALL carbohydrates turn into blood glucose sooner or later. The sources of the carbs are less important than the total amount of carbs. 
In my meal planning I am going to follow the example I found in a cookbook called 1,001 Delicious Recipes for People with Diabetes until I can see a dietitian this fall who will tailor this specifically to my needs.
My example:
Breakfast: 60 gm carbs, 
A.M. Snack: 15 gm carbs
Lunch: 45 gm carbs
P.M. Snack: 15 gm carbs
Dinner: 55 gm carbs
Bedtime: 15 gm carbs


I see several problems to overcome. First, I don't eat that much. About two months ago when all the drama happened with the neurologist my Aunt pointed out to me that I do not eat enough, which shuts down the metabolism. I made every attempt to change this. I ate 5 times a day, even if a "meal" was plain yogurt with berries. What I am going to say next sounds extremely lame.... it was a lot of work to eat that often!! I felt like I was ALWAYS eating! Needless to say I didn't stick with it and went back to my old non eating ways. To top it off I cut veggies from the grocery list to save money. This past week we went to the grocery store and spent almost $100. I bought $8 in shrimp, no other meat (I bought plenty on sale the previous week), no soda (Coke Zero), and no pet food. Mostly, fresh veggies and some fruit. 
I'm hoping someone will start this carb counting journey with me, so if you are out there and want to join me on this venture email me!
Off now for a "bedtime snack" of plain yogurt and fresh berries with splenda. 


Here is an excellent carb counting website. www.carb-counter.net