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Tuesday, September 25, 2007

Foods That Curb Hunger


Foods That Curb Hunger

Rein in your appetite with these feel-full foods.

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature

Reviewed By Louise Chang, MD

Anyone who has ever been on a diet is familiar with the gnawing feeling of hunger that occurs when you cut way back on calories. And after a few days of feeling deprived, most dieters throw in the towel. But what if you could cut calories, yet still eat plenty of food, and not be plagued with constant hunger? Experts say that if you choose foods that help curb hunger, as well as become more mindful of your eating behaviors, you can actually eat more and still lose weight.

American Dietetic Association spokesperson Dawn Jackson Blatner calls it the "dieters' dream come true" trilogy of fullness foods: "If you have at least one or more foods that are high in water or fiber and lean protein at all meals, you will feel full on fewer calories."

High-Water, High-Fiber Foods Help Curb Hunger

Foods high in water and fiber, like fruits and vegetables, are the so-called high-volume foods. They add bulk to your meals and help fill your stomach.

Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the "volumetric" theory of eating more low-calorie, high-volume foods.

"We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day," says Rolls.

Indeed, Consumer Reports magazine recently named Rolls' Volumetrics program as the best-researched diet plan.

There are basically two simple volumetric strategies, says Rolls: "Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat -- but not so much that the dish loses it taste."

How does it work? Foods containing water, air, or fiber have fewer calories than other foods and also cause the stomach to stretch and empty slowly. In addition, the simple act of seeing a large amount of food -- like a big salad -- can help you feel more satisfied.

The best part is that choosing foods low in caloric density helps you shed pounds without feeling like you're on a restrictive diet.

Lean Protein Can Reduce Hunger

There is growing evidence of the power of lean protein, like lean meat, fish, poultry, soybeans, and eggs, to help with fullness and weight loss .

"You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry," says Purdue University nutrition professor Wayne Campbell, PhD.

Two recent studies from Purdue demonstrate the satisfying nature of lean protein. In one study, female participants who took in about 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein.

"We found that an additional 20-30 grams of protein or a 3-4 ounce portion of lean protein was enough to influence appetite," says Campbell. "We have also shown that when diets are inadequate in the amount of protein and don't meet national recommendations, desire to eat increases."

His suggestion: To keep calories in check, have higher-protein foods in place of other foods. For example, choose a glass of skim or low-fat milk instead of drinking a sweetened beverage, and you'll take in 8 extra grams of protein

You can add lean protein at any meal, but research has shown that adding it to your breakfast may be especially helpful

In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in dieters who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume, but the egg breakfast was much higher in protein.

"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks, as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.

"When people eat eggs, rich in protein, at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel."

Solid Foods Are More Filling

Eating solid foods rather than drinking liquids can also help you feel fuller, experts say.

"Beverages high in water do not last as long in the stomach as solid foods," says Campbell. "Hunger will not be reduced as much with a liquid as with a solid, so if you are choosing between a meal replacement drink or a meal replacement bar, go for the bar for greater satiety."

Eat Mindfully to Feel Fuller

When your stomach is stretched from food, it sends a signal to the brain that you have had enough to eat. But that signal doesn't always get through -- especially when the dessert cart rolls around.

To help stay in tune with your body's signals, experts say, it helps to slow down and eliminate distractions while you're eating.

"Eat slowly and mindfully, do not engage in multitasking -- reading emails, watching television – concentrate on your meal," suggests Blatner.

She recommends taking half an hour to finish your meal.

"To prolong the meal, you can chew slowly, put your fork down between bites, use chopsticks or your non-dominant hand, but my favorite is to simply take smaller forkfuls," she says.
 

Add These Foods to Your Diet to Curb Hunger

So how do you put this hunger-fighting power to work? In a nutshell, experts say, adding more of these foods to your diet can help curb hunger and help you feel fuller on fewer calories:

  • Soups, stews, cooked whole grains, and beans
  • Fruits and vegetables
  • Lean meats, fish, poultry, eggs
  • Whole grains, like popcorn

And here are some easy strategies for working those hunger-fighting foods in your diet:

  • Add shredded or chopped vegetables to pasta and egg dishes, main-dish salads, and other mixed dishes, and use them to top pizzas.
  • Eat whole fruits instead of fruit juices or dried fruits.
  • Use a blender to whip air into fruit drinks, smoothies, or sauces.
  • Choose whole-grain puffed cereals, popcorn, breads, cereals, and pasta.
  • Enjoy vegetable salads or broth-based soups before meals.
  • Top entrĂ©e salads with lean meats, poultry, eggs, tofu, beans, nuts, or fish.
  • Add fruit to salads or enjoy as dessert.
  • Add beans to stews, soups, egg dishes, and casseroles.
  • Have lean protein or low-fat dairy at all meals and snacks.

Published September 18, 2007.

For more info Click  on   DIET


 

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Monday, September 24, 2007

The Best Multivitamin for you

The best multivitamin for you -- and 11 to steer clear of

 
By Valerie Kramer Davis
 
 

You've been told for years that popping a multivitamin every day might help you live longer. But the daily multi habit has been getting a bit of bad press lately.

art.multivitamins.jpg

Vitamins can help provide key nutrients for individuals whose diets are low on fruits and veggies.

First, ConsumerLab.com, a watchdog of the supplement industry, found that more than half of the 21 multis it tested had too much (or too little) of certain vitamins -- or had been contaminated with dangerous substances such as lead. Then a controversial paper from researchers in Denmark and other European countries, published in the Journal of the American Medical Association, made the claim that taking vitamins may actually shorten your life.

What's the real story? Health talked to leading nutrition experts at Harvard and Tufts universities to find out and to get some answers on this and other confusing info about vitamins.

Are multivitamins safe?

Vitamins have been recommended for years because they help you get key nutrients if your diet's low on fruits and veggies -- and may even help prevent cancer and heart disease. And it's unlikely that one critical paper (speculating that vitamin supplements might upset your body's natural healing process and boost your risk of death) will change that. Health.com: Your vitamin cheat sheet

Longtime vitamin experts at Tufts University and the Linus Pauling Institute at Oregon State University continue to say multis aren't dangerous and the paper's findings are wrong. The paper analyzed previous studies, including many with people who were sick before taking vitamins, so there's a good chance vitamins weren't responsible for shortening their lives. Experts say the paper also ignored two major studies that found vitamins reduced the risk of death.

At the same time, the study from ConsumerLab.com shows that you can't assume just any vitamin is safe. Because there are no uniform manufacturing rules for supplements, a multi may not contain what the bottle claims, could be contaminated with something from the manufacturing plant, or might have tainted ingredients. Health.com: 20 antioxidant powerhouses

Your best bet: Avoid the vitamins singled out by ConsumerLab.com, and stick with mainstream names such as Centrum Silver and One-A-Day Women's, which were found to be free of impurities and accurately labeled. Also, check vitamin bottles for the United States Pharmacopoeia (USP), NSF International (NSF), or ConsumerLab.com (CL) seals. The USP and NSF are nonprofit groups that verify whether companies offer contamination-free products and use good manufacturing practices. Not every brand has the seals -- some don't want to submit to testing--but those that do (Kirkland and Nature Made carry the USP seal, for instance) are reliable.

How much should I spend to get the biggest benefits?

Price isn't a sign of quality. In fact, some of the priciest vitamins -- like The Greatest Vitamin in the World and Eniva Vibe, which cost more than $39.95 per bottle -- failed the Consumer Lab.com tests. A mainstream brand such as One-A-Day Women's is $8.99 for a bottle of 100 tablets at drugstore.com , about 9 cents per day.

How do I find the right multi for me?

In your childbearing years, make sure your multi has 400 micrograms (mcg) of folic acid, which helps make and maintain new cells. And pregnant women should take a vitamin with 600 mcg of folic acid daily; this nutrient also reduces the incidence of neural tube birth defects such as spina bifida.

A premenopausal woman should look for a multivitamin with iron to replace the iron lost during menstruation. Menopausal women should go without the iron. "Too much iron may raise the risk of heart disease," says Meir Stampfer, Ph.D., professor of nutrition and epidemiology at Harvard School of Public Health. Health.com: A new way to "pop" your vitamins

If you're taking a prescription, check with your doctor about risky interactions. (Vitamin E, for instance, may be a problem if you're taking a blood thinner.) If you're a cancer patient, you should ask your doctor about risks before taking vitamins. "Cancer cells need vitamins to grow, too," Stampfer says. Plus, some vitamins can interfere with chemotherapy.

What's the best way to avoid that queasy feeling after taking a multi?

"Consider switching brands," Stampfer suggests. Trial and error is the best way to determine which brands won't break down poorly in your stomach and lead to irritation. Also, take your multi with food because your body needs some fat (or lipids) to absorb some of the individual vitamins. The delivery method (pill, liquid, gummy bear) makes no difference. But vitamins in liquid form may degrade more quickly on the shelf.

How much of each vitamin should my multi have?

The amount per serving numbers on the label should match the government's Dietary Reference Intakes (DRI). It's OK if they're higher as long as they don't exceed the tolerable upper limit (UL). (To find the DRIs and ULs, go to Health.com/links.) While most vitamins are listed in milligrams (mg) or micrograms (mcg), the label may use IUs (international units) for vitamins A, D, and E. The DRIs are 2,300 IUs for vitamin A, 200 for D, and 22 for E. What about the label's % Daily Value column? Look at it with a skeptical eye: Those numbers haven't been updated since 1968.


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Tuesday, September 18, 2007

Keep your kidneys healthy


Prevent diabetes problems: Keep your kidneys healthy

On this page:

What are diabetes problems?

Too much glucose (sugar) in the blood for a long time can cause diabetes problems. This high blood glucose (also called blood sugar) can damage many parts of the body, such as the heart, blood vessels, eyes, and kidneys. Heart and blood vessel disease can lead to heart attacks and strokes. You can do a lot to prevent or slow down diabetes problems.
This booklet is about kidney problems caused by diabetes. You will learn the things you can do each day and during each year to stay healthy and prevent diabetes problems.
Image of the human form showing location of kidneys, ureters, and bladder.
Your kidneys are two bean-shaped organs about the size of your fist. They are located just below the rib cage, near your back.
[Top]

What should I do each day to stay healthy with diabetes?

Bowl of fruit. Follow the healthy eating plan that you and your doctor or dietitian have worked out.
Person walking. Be active a total of 30 minutes most days. Ask your doctor what activities are best for you.
Bottle of medicine. Take your medicines as directed.
Glucometer. Check your blood glucose every day. Each time you check your blood glucose, write the number in your record book.
Foot being examined. Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails.
Toothbrush and dental floss. Brush and floss your teeth every day.
Control your blood pressure. Control your blood pressure and cholesterol.
No smoking! Don't smoke.

[Top]

What do my kidneys do?

The kidneys act as filters to clean the blood. They get rid of waste and send along filtered fluids. The tiny filters in the kidneys are called glomeruli (gloh-MEHR-yoo-lie).
When kidneys are healthy, the artery (AR-ter-ee) brings blood and waste from the bloodstream into the kidney. The glomeruli clean the blood. Then waste and extra fluid go out into the urine through the ureter. Clean blood leaves the kidney and goes back into the bloodstream through the vein.
Image of healthy kidney.
You have two kidneys. Your kidneys clean your blood and make urine. This drawing shows a cross section of a kidney.
[Top]

How can I prevent diabetes kidney problems?

  • Keep your blood glucose as close to normal as you can. Ask your doctor what blood glucose numbers are healthy for you.
  • Keep your blood pressure below 130/80 to help prevent kidney damage. Blood pressure is written with two numbers separated by a slash. For example, 120/70 is said as "120 over 70."
    Ask your doctor what numbers are best for you. If you take blood pressure pills every day, take them as your doctor tells you. Keeping your blood pressure under control will also slow down or prevent damage to your eyes, heart, and blood vessels.
Image of doctor taking a patient's blood  pressure.
Keep your blood pressure below 130/80.
  • Ask your doctor if you should take pills to slow down kidney damage. Two kinds are available:
    • ACE (angiotensin [an-gee-oh-TEN-sin] converting enzyme) inhibitor (in-HIB-it-ur)
    • ARB (angiotensin receptor blocker)

  • Follow the healthy eating plan you work out with your doctor or dietitian. If you already have kidney problems, your dietitian may suggest that you cut back on protein, such as meat.
  • Have your kidneys checked at least once a year by having your urine tested for small amounts of protein. This test is called the microalbumin (MY-kro-al-BYOO-min) test.
  • Have your blood tested at least once a year for creatinine (kree-AT-ih-nin). The result of this test should be used to estimate your glomerular (gloh-MEHR-yoo-ler) filtration rate (GFR), a measure of kidney function.
    • Bottle of pills.
      Pills can help you control your blood pressure and slow down kidney damage.
      • Have any other kidney tests that your doctor thinks you need.
      • Avoid taking painkillers regularly. Daily use of pills like aspirin or acetaminophen can damage the kidneys. Taking a single dose of aspirin every day to protect the heart, however, should be safe. And taking acetaminophen for occasional pain should also be safe. But if you are dealing with chronic pain, such as arthritis, work with your doctor to find a way to control your pain without putting your kidneys at risk.
      • See a doctor for bladder or kidney infections right away. You may have an infection if you have these symptoms:
        • pain or burning when you urinate
        • frequent urge to go to the bathroom
        • urine that looks cloudy or reddish
        • fever or a shaky feeling
        • pain in your back or on your side below your ribs
        [Top]

        How can my doctor protect my kidneys during special x-ray tests?

        X-ray tests using a contrast agent pose a risk to your kidneys. If you need x rays, your doctor can give you extra water before and after the x ray to protect your kidneys. Or your doctor may decide to order a test that does not use a contrast agent.
        [Top]

        How can diabetes hurt my kidneys?

        When kidneys are working well, the tiny filters in your kidneys, the glomeruli, keep protein inside your body. You need the protein to stay healthy.
        High blood glucose and high blood pressure damage the kidneys' filters. When the kidneys are damaged, the protein leaks out of the kidneys into the urine. Damaged kidneys do not do a good job of cleaning out waste and extra fluids. Waste and fluids build up in your blood instead of leaving the body in urine.
        Kidney damage begins long before you notice any symptoms. An early sign of kidney damage is when your kidneys leak small amounts of a protein called albumin (al-BYOO-min) into the urine. But the only way to know about this leakage is to have your urine tested.
        With more damage, the kidneys leak more and more protein. This problem is called proteinuria (PRO-tee-NOOR-ee-uh). More and more wastes build up in the blood. This damage gets worse until the kidneys fail.
        Diabetic nephropathy (neh-FROP-uh-thee) is the medical term for kidney problems caused by diabetes. Nephropathy affects both kidneys at the same time.
        Picture showing a healthy kidney and a kidney that is leaking protein.
        No protein is leaking from the healthy kidney.
        Protein is leaking from the unhealthy kidney.

        [Top]

        What can I do if I have kidney problems caused by diabetes?

        Once you have kidney damage, you cannot undo it. But you can slow it down or stop it from getting worse by controlling your blood pressure, taking your ACE inhibitors or ARBs, and having your kidney function tested regularly.
        Man checking his blood pressure.
        Keeping blood pressure under control helps to keep your kidneys healthy.
        [Top]

        How will I know if my kidneys fail?

        At first, you cannot tell. Kidney damage from diabetes happens so slowly that you may not feel sick at all for many years. You will not feel sick even when your kidneys do only half the job of normal kidneys. You may not feel any signs of kidney failure until your kidneys have almost stopped working. However, getting your urine and blood checked every year can tell you how well your kidneys are working.
        Once your kidneys fail, you may feel sick to your stomach and feel tired all the time. Your hands and feet may swell from extra fluid in your body.
        Woman feeling sick to her stomach.
        You may feel sick to your stomach when your kidneys stop working.
        [Top]

        What happens if my kidneys fail?

        One way to treat kidney failure is with dialysis (dy-AL-ih-sis). Dialysis is a treatment that does the work your kidneys used to do. There are two types of dialysis (see page 12). You and your doctor will decide what type will work best for you.
        Woman recieving dialysis treatment.
        Dialysis is a treatment that takes waste products and extra fluid out of your body.
        1. Hemodialysis (HEE-moh-dy-AL-ih-sis). In hemodialysis, your blood flows through a tube from your arm to a machine that filters out the waste products and extra fluid. The clean blood flows back to your arm.
        2. Peritoneal dialysis (PEH-rih-tuh-NEE-ul dy-AL-ih-sis). In peritoneal dialysis, your belly is filled with a special fluid. The fluid collects waste products and extra water from your blood. Then the fluid is drained from your belly and thrown away.
        Another way to treat kidney failure is to have a kidney transplant. This operation gives you a new kidney. The kidney can be from a close family member, friend, or someone you do not know. You may be on dialysis for a long time. Many people are waiting for new kidneys. A new kidney must be a good match for your body.
        [Top]

        Will I know if I start to have kidney problems?

        No. You will know you have kidney problems only if your doctor checks your blood for creatinine and your urine for protein. Do not wait for signs of kidney damage to have your blood and urine checked.
        [Top]

        How can I find out if I have kidney problems?

        Two lab tests can tell you and your doctor how well your kidneys are working.
        • Each year make sure your doctor checks a sample of your urine to see if your kidneys are leaking small amounts of protein called microalbumin.
        • At least once each year, your doctor should check your blood to measure the amount of creatinine. Creatinine is a waste product your body makes. If your kidneys are not cleaning waste products from your blood, they can build up and make you sick. Your doctor can use your creatinine level to check your GFR. GFR stands for glomerular filtration rate. Results of this test tell you how well your kidneys are removing wastes from the blood.
        [Top]

        For More Information

        Man on phone writing down information.
        Diabetes Teachers (nurses, dietitians, pharmacists, and other health professionals)
        To find a diabetes teacher near you, call the American Association of Diabetes Educators toll-free at 1–800–TEAMUP4 (1–800–832–6874), or look on the Internet at www.diabeteseducator.org and click on "Find an Educator."
        Dietitians
        To find a dietitian near you, call the American Dietetic Association toll-free at 1–800–877–1600, or look on the Internet at www.eatright.org and click on "Find a Nutrition Professional."
        Government
        The National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) is part of the National Institutes of Health. To learn more about kidney problems, write or call NKUDIC, 3 Information Way, Bethesda, MD 20892–3580, 1–800–891–5390; or see www.kidney.niddk.nih.gov on the Internet.
        The National Kidney Disease Education Program (NKDEP) is part of the National Institutes of Health. To learn more about kidney problems, write or call NKDEP, 3 Kidney Information Way, Bethesda, MD 20892, 1–866–454–3639; or see www.nkdep.nih.gov on the Internet.
        To get more information about taking care of diabetes, contact
        National Diabetes Information Clearinghouse
        1 Information Way
        Bethesda, MD 20892–3560
        Phone: 1–800–860–8747
        Fax: 703–738–4929
        Email: ndic@info.niddk.nih.gov
        Internet: www.diabetes.niddk.nih.gov
        National Diabetes Education Program
        1 Diabetes Way
        Bethesda, MD 20892–3600
        Phone: 1–800–438–5383
        Fax: 703–738–4929
        Internet: www.ndep.nih.gov
        American Diabetes Association
        1701 North Beauregard Street
        Alexandria, VA 22311
        Phone: 1–800–342–2383
        Internet: www.diabetes.org
        Juvenile Diabetes Research Foundation International
        120 Wall Street
        19th Floor
        New York, NY 10005–4001
        Phone: 1–800–533–2873
        Internet: www.jdrf.org
        [Top]

        More in the Series

        The "Prevent Diabetes Problems" series includes seven booklets that can help you learn more about how to prevent diabetes problems.

        The Prevent Diabetes Problems series of booklets.
        For free single copies of these booklets, write, call, fax, or email the
        National Diabetes Information Clearinghouse
        1 Information Way
        Bethesda, MD 20892–3560

        Phone: 1–800–860–8747
        Fax: 703–738–4929
        Email: ndic@info.niddk.nih.gov
        These booklets are also available at www.diabetes.niddk.nih.gov on the Internet.
         
        [Top]

        Acknowledgments

        The National Diabetes Information Clearinghouse thanks the people who helped review or field-test this publication.
        For American Association of Diabetes Educators
        Lynn Grieger, R.D., C.D.E.
        Arlington, VT
        Celia Levesque, R.N., C.D.E.
        Montgomery, AL
        Teresa McMahon, Pharm.D., C.D.E.
        Seattle, WA
        Barbara Schreiner, R.N., M.N., C.D.E.
        Galveston, TX

        For American Diabetes Association
        Phyllis Barrier, M.S., R.D., C.D.E.
        Alexandria, VA
        Linda Haas, Ph.C., R.N., C.D.E.
        Seattle, WA
        Kathleen Mahoney, M.S.N., R.N., C.D.E.
        Drexel Hill, PA
        Randi Kington, M.S., R.N., C.S., C.D.E.
        Hartford, CT

        For Centers for Medicare & Medicaid Services
        Baltimore, MD
        Jan Drass, R.N., C.D.E.

        For Diabetes Research and Training Centers
        Albert Einstein School of Medicine Norwalk Hospital
        Norwalk, CT
        Jill Ely, R.N., C.D.E.
        Sam Engel, M.D.
        Pam Howard, A.P.R.N., C.D.E.

        Indiana University School of Medicine
        Indianapolis, IN
        Madelyn Wheeler, M.S., R.D., F.A.D.A., C.D.E.

        VA/JDF Diabetes Research Center
        Vanderbilt School of Medicine
        Nashville, TN
        Ok Chon Allison, M.S.N., R.N.C.S., A.N.P., C.D.E.
        Barbara Backer, B.S.
        James W. Pichert, Ph.D.
        Alvin Powers, M.D.
        Melissa E. Schweikhart
        Michael B. Smith
        Kathleen Wolffe, R.N.

        For Grady Health System Diabetes Clinic
        Atlanta, GA
        Ernestine Baker, R.N., F.N.P., C.D.E.
        Kris Ernst, R.N., C.D.E.
        Margaret Fowke, R.D., L.D.
        Kay Mann, R.N., C.D.E.

        For Indian Health Service
        Albuquerque, NM
        Ruth Bear, R.D., C.D.E.
        Dorinda Bradley, R.N., C.D.E.
        Terry Fisher, R.N.
        Lorraine Valdez, R.N., C.D.E.

        Red Lake, MN
        Charmaine Branchaud, B.S.N., R.N., C.D.E.

        For Medlantic Research Center
        Washington, DC
        Resa Levetan, M.D.

        For Texas Diabetes Council
        Texas Department of Health
        Austin, TX
        Luby Garza-Abijaoude, M.S., R.D., L.D.
        [Top]

        National Diabetes Information Clearinghouse

        1 Information Way
        Bethesda, MD 20892–3560
        Phone: 1–800–860–8747
        Fax: 703–738–4929
        Email: ndic@info.niddk.nih.gov
        Internet: www.diabetes.niddk.nih.gov
        The National Diabetes Information Clearinghouse (NDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1978, the Clearinghouse provides information about diabetes to people with diabetes and to their families, health care professionals, and the public. The NDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about diabetes.
        Publications produced by the Clearinghouse are carefully reviewed by both NIDDK scientists and outside
         

        Read more...

        Saturday, September 8, 2007

         

        Spicy Stuffed Chicken Thighs

         

        Submitted By: KIKIZAO

        An easy recipe to make that's full of flavor. Boneless chicken thighs

        are stuffed with spicy Italian sausage, then baked with diced tomatoes,

         onion, bell pepper, and red pepper flakes. Can be served with rice or pasta.

        ·                                 Prep Time: 15 Minutes

        ·                                 Cook Time: 45 Minutes

        ·                                 Ready In: 1 Hour

        ·                                 Yields: 5 servings

        INGREDIENTS

        ·                                 10 boneless, skinless chicken thighs

        ·                                 5 hot Italian sausage links, casings removed

        ·                                 1 green bell pepper, diced

        ·                                 1 onion, diced (optional)

        ·                                 8 ounces canned diced tomatoes, with juices

        ·                                 1 tablespoon Italian seasoning

        ·                                 1 teaspoon crushed red pepper flakes

        DIRECTIONS

        1. Preheat oven at 350 degrees F (175 degrees C).
        2. Find the places where the thigh bones have been removed from the chicken,
        3.  and stuff the spaces with sausage. Place on a 10x13-inch ungreased baking pan.
        4.  Place bell pepper and onion around the chicken. Pour tomatoes and their juices
        5. over the chicken, and season with Italian seasoning and crushed red pepper flakes.
        6. Bake in preheated oven until chicken is thoroughly cooked, about 45 minutes.

         

         

        Read more...

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