The Cranky Yankee June Newsletter
The Cranky Yankee
June Newsletter
Diabetes affects all the systems of the body and many of the interrelationships are clear and well-documented. Many diabetics with breathing problems are diabetics because the steroids they need for breathing increase insulin resistance. When Mr. Cranky was first diagnosed with diabetes, a doctor told him that he wouldn't be a diabetic if it weren't for the prednisone he was taking. Then he added that, without the prednisone, Brian wouldn't be breathing either. If you are on prednisone or a similar steroid and insulin dependent, you will have to increase the insulin whenever the steroid dose is increased. Steroids can also cause cataracts, but only an opthalmologist can determine whether the cataracts are from the steroids or the diabetes. This month's newsletter includes some news about heart disease and other ailments that can complicate a diabetic's health.
-------------------------------------
White Blood Cell Count: Heart Disease Predictor
WBCs (also known as leukocytes) are an indispensable element of the immune system; WBC count rises when the body is fighting infection from bacteria or viruses. Now a new study shows that white blood cell count may provide doctors with an accurate and easy-to-use tool for predicting heart disease.
--------------------------------------------
The new red flag
--------------------------------------------
Over the past few years, research has revealed the significant role inflammation plays in the development of atherosclerosis (narrowing of the arteries). In previous e-Alerts I've told you about C-reactive protein (CRP), a key marker for inflammation that many mainstream researchers now regard as a far more reliable predictor of atherosclerosis than elevated LDL cholesterol. But now CRP may have met its match - literally.
Researchers led by Karen L. Margolis, M.D., examined data collected from the Women's Health Initiative, an ongoing study from the National Institutes of Health. More than 72,000 women participated, aged 50 to 79, who had no history of cardiovascular disease (CVD).
After an average of six years of follow up, researchers found that women with the highest WBC counts at the outset of the study were more than twice as likely to die from coronary heart disease compared to women with the lowest WBC counts. Those with the highest counts also had a significantly increased risk of stroke and nonfatal heart attack.
The researchers noted that the highest WBC counts in the study were considered to be only at the upper end of normal, which is not an extremely high count. They also believe the results demonstrate that WBC count may be just as reliable as CRP in predicting cardiovascular events linked to coronary heart disease. A CRP test generally costs about $75; three times the cost of a white blood cell test.
Writing in the Archives of Internal Medicine, Dr. Margolis and her team conclude that an elevated WBC count is a dependable predictor of CVD events in postmenopausal women, even when there are no other indications of CVD.
--------------------------------------------
Egg rolling
--------------------------------------------
Inflammation presents a chicken-or-egg dilemma. Researchers are not yet sure if atherosclerosis triggers inflammation, or if inflammation sets the stage for atherosclerosis. In either case, inflammation presents a problem that won't be solved with a one-size-fits-all quick fix. But that doesn't mean drug companies won't try.
In the e-Alert "Putting the C in CRP" (4/28/04), I told you how drug companies have started positioning some of their products to treat patients with elevated CRP, even though CRP is considered a MARKER, not the CAUSE of inflammation.
According to a report from Internet Broadcasting Systems (IBS), researchers for AstraZeneca (AZ) are currently testing the effects of their cholesterol-lowering statin drug Crestor on CRP. This study is titled JUPITER (Justification for the Use of statins in Primary prevention: an Intervention Trial Evaluating Rosuvastatin). And the title is revealing: "Justification for the use... " It would seem that the desired conclusion of the study is already written. Now if the results will just cooperate and "justify" the use of statins, the study will provide AZ with a useful marketing tool.
In a side note, the IBS report states that, "there are currently no guidelines to treat high CRP levels." What they're saying here, of course, is that there are currently no drugs that have been approved to treat high CRP levels. This is a typical mainstream reaction: If we can't treat it with drugs, there's nothing we can do.
So if further studies confirm the results of the Margolis research, we certainly won't be surprised to hear that a drug company has launched a study to test statins on elevated WBC count. In fact, I fully expect it.
In the meantime, if either your WBC count or CRP is elevated, talk to your doctor and examine all aspects of your health profile. Somewhere in there - among chronic problems, family history or subtle symptoms - lies the spark that sets off a potentially dangerous flame.
----------------------------------
How's your Spiritual Health?
As soon as Brian (Mr. Cranky Yankee) gets his cataracts removed so he can see again, he'll be starting online Bible lessons. They will be available as an RSS feed, and I will announce the URL once we get it set up. If you don't have a feedreader (downloadable for f r e e ) you can sign up for a f r e e My Yahoo page at yahoo.com. They have all the links set up to add RSS feeds to the content on your MyYahoo page, and we will have a button on the site that will add Brian's Bible Studies to your MyYahoo with just one click. How easy can you get? It should be up and running by fall.
-----------------------------------
Tea for two...plus several hundred.
Laboratory research has shown that green tea may inhibit an enzyme that promotes cancer cell growth.
In 2003 a team of researchers from the Department of Preventive Medicine at the University of Southern California (USC) took green tea research out of the laboratory and into the homes of hundreds of women, with promising results concerning the prevention of breast cancer.
The USC team interviewed almost 1,100 Asian American women (aged 25 to 74) living in Los Angeles. 501 women had been diagnosed with breast cancer, and 594 were cancer-free.
Between 1995 and 1998, each subject was interviewed in person to determine a wide variety of factors, including food and beverage intake, personal medical history, family health history, and general lifestyle details such as smoking habits and alcohol intake. An examination of the data showed that women in the non-cancer group were much more likely to be regular green tea drinkers. In fact, on average, those who drank at least 8.5 milliliters (less than half a cup) of green tea each day, had a reduced breast cancer risk of nearly 30 percent. Those who consumed more than 8.5 milliliters reduced their risk even more.
But while more may be better when it comes to green tea, a high intake comes with a note of caution. EGCG is a type of flavonoid that's abundant in green tea and is believed to be the active ingredient responsible for fighting cancer. But high levels of EGCG may reduce folate levels. The average green tea drinker can address this by increasing dietary sources of folate (chicken liver, lentils, asparagus and spinach) and by taking a folic acid supplement.
Pregnant women, however, should be cautious about green tea intake because low folate levels increase the risk of causing neural tube disorders to unborn children. Patients with cardiovascular problems also need to keep folate levels high.
------------------------------------
What kind of carbs are YOU eating?
(From the HSI e-Alert)
Are you tired of hearing about low-carb this and low-carb that? No problem. Today I'm going to tell you about "slow-carbs."
According to a study that appears in the May 2005 issue of the American Journal of Clinical Nutrition, most of us can eat all the carbs we want - just so long as they're slow. And the slower the better.
--------------------------------------------
Slow vs. low
--------------------------------------------
I've actually covered slow-carbs in previous e-Alerts, but without the catchy name. A slow-carb diet is essentially a diet that restricts carbohydrates that rate a high glycemic index (GI).
A quick review: Low GI foods (such as meat and most fruits and vegetables) prompt a slow increase in blood sugar levels, while high GI foods (such as foods with added sugar, processed baked goods and starchy foods) produce a quick spike in blood sugar levels. A steady intake of high GI foods promotes a gradual insensitivity to insulin - the precursor of type 2 diabetes.
Researchers at Children's Hospital in Boston designed a study to test the effectiveness of a slow-carb, low-GI diet using two key measures: weight loss and cardiovascular disease risk.
Twenty-three obese subjects were divided into two groups. One group of 12 subjects followed a conventional low-fat, reduced calorie diet. The other group of 11 subjects followed a low-GI diet, avoiding starchy foods and consuming protein along with any carbohydrates they ate. In addition, subjects in the low-GI group were unrestricted in their calorie intake. They were allowed to eat their fill and snack between meals. Subjects in both groups were urged to exercise regularly, and they all received counseling to help them stick to their diet and exercise regimens.
After one year the results were dramatic: Low-fat diet subjects lost just over six percent of their body weight on average, while low-GI diet subjects lost an average of nearly eight percent of their body weight.
In addition, one of the key markers for heart disease was much improved by the low-GI diet. Low-fat dieters reduced their triglyceride levels by less than 20 percent on average. Subjects on the low-GI diet, however, reduced triglycerides by nearly 40 percent. Another heart health marker provided an impressive result. Concentrations of plasminogen activator inhibitor 1 (a coagulation factor that increases blood clot risk) increased by more than 33 percent among the low-fat dieters, but DECREASED nearly 40 percent in the GI-diet group.
--------------------------------------------
Keep it complex
--------------------------------------------
In the e-Alert "So Five Minutes Ago" (2/23/04), I predicted that the buzz about low-carb diets would eventually evolve into popular recognition of the glycemic index as a logical dietary guide. I really wasn't going too far out on a limb with that prediction. The glycemic index has been around for awhile, and it provides a convenient way to sort out simple carbs from complex carbs.
In a nutshell, simple carbs are fast (high GI), and complex carbs are slow (low GI). If your diet includes mostly complex carbs, you won't put undue stress on your pancreas (the organ that uses insulin to remove sugar from the bloodstream). A high intake of simple carbs, on the other hand, prompts an over-secretion of insulin and, in time, a cycle of extreme blood sugar swings as the body desperately attempts to auto-regulate.
The problem is further complicated when the simple carbs come from refined sources (and they mostly do). Refining strips away natural fiber that slows the release of sugar into the system.
As for the glycemic index, there are several sources on the Internet that estimate the GI value of different foods. One in particular - glycemicindex.com - provides a complete GI database. The slight drawback for those of us in the U.S. is that the database is sometimes specific about brand names, which are mostly Australian and European (the site is maintained by the University of Sydney). Nevertheless, the database offers an excellent guide for making low GI dietary choices.
The G.I. Diet by Rick Gallop is one of the featured items on the Cranky Yankee Bookshelf-- http://www.crankyyankee.biz/bookshelf.html
----------------------------
A Testimony from an Herbalife Customer:
Herbalife Enhances My Life
"I was diagnosed with Multiple Sclerosis, a debilitating disease of the nervous system. During this time treatment was very limited and there was no cure. Because, I was both physically and nutritionally fit the onset of the diseaseand symptoms were lessened. Over a period of time, I was able to regain my normal plateau and resume most activity.
Several years later a second traumatic event took place with my health and I was diagnosed with colon cancer. Again keeping myself physically and nutritionally fit gave way to positive outcome. Chemotherapy and Radiation took its toll on my energy and immune system to fight off even the common cold. The side effects of the drugs were unbearable at times, but I knew it was the only hope for a cure at the time.
Today cured of colon cancer and stable with the Multiple Sclerosis has given the hope to long a life ahead. Given a second chance, I looked into the Herbalife program and the benefits it offers. In November 2004 a starters kit was ordered, which contained everything needed to begin a healthy way of life. There was a rough beginning for me due to allergies and a few falls. Once under control, I continued the program.
It's been two months and many changes have taken place both mentally and physically. I have felt more alert and full of energy. Physical changes can be seen like loss of fat, new muscle, and better tone. The skin looks healthy and less drawn on the face. Other medical issues such as , diabetes, now have normal target reading of 110 every day. (ed. emphasis) Overall Herbalife has made a difference and continues to enhance the quality of life for me.
Looking back at my past medical there is no doubt in my mind that Herbalife would have made a difference. It is not a cure or meant to replace medical attention by a physician. However, it does give the body a healthy fighting chance to overcome even the impossible.
Debra Golob (used by permission)
In the seven months that I've been on Herbalife, I've lost 20 pounds and most of my clothes are too big for me. The belt I use on my uniform for work didn't quite go around me when I bought it. Now I'm comfortable in the 4th hole in. I went from a women's 16 for my uniform pants to a men's 32, and my medium shirts are getting baggy enough that I've asked for some small ones. And the best part of it is that I've never felt overhungry or deprived.
June Recipe: Pizza Pockets
An easy way to get the flavor of pizza in a healthy alternative.
Tools: Large non-stick skillet, wooden spoon, non-stick cooking spray (i.e. Pam), 2 large baking (cookie) sheets-recipe makes 10 pizza pockets, 1 sheet holds 5 comfortably. Half recipe measurements in parentheses.
Ingredients: 1/3 pound lean ground chicken or turkey (half recipe-about 3 oz.)
1/4 teaspoon garlic salt (1/8 teaspoon)
3/4 cup pizza sauce (6 oz.)
2 (7.5 ounce) tubes reduced fat, refrigerated biscuits (1Tube)
2/3 cups part skim mozzarella cheese -buy already shredded (1/3 cup)
10 slices Canadian-style bacon (5 slices) if Canadian Bacon is unavailable, lean ham may be used.
Directions:Crumble ground meat into a large nonstick skillet, add garlic salt and cook over medium heat until no longer pink. Drain any fat. Stir in pizza sauce and cook until heated through. Spray 2 large baking sheets with nonstick cooking spray. Flatten biscuits with hands to about 3 inches in diameter. Place half of the biscuits on a baking sheet sprayed with nonstick cooking spray. Spoon 1 tablespoon of meat sauce onto the center of each biscuit, sprinkle with 1 tablespoon cheese and top with 1 slice Canadian-style bacon. Top with remaining biscuits and seal outer edges by pressing down with the tines of a fork. Bake at 425 degrees for 10-13 minutes or until golden brown.
Makes 10 Servings
Serving Size: 1 pocket
Nutrients per serving: Calories: 211 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 16 mg Sodium: 802 mg Carbohydrate: 21 grams Protein: 10 grams Dietary fiber: 1 gram
June Newsletter
Diabetes affects all the systems of the body and many of the interrelationships are clear and well-documented. Many diabetics with breathing problems are diabetics because the steroids they need for breathing increase insulin resistance. When Mr. Cranky was first diagnosed with diabetes, a doctor told him that he wouldn't be a diabetic if it weren't for the prednisone he was taking. Then he added that, without the prednisone, Brian wouldn't be breathing either. If you are on prednisone or a similar steroid and insulin dependent, you will have to increase the insulin whenever the steroid dose is increased. Steroids can also cause cataracts, but only an opthalmologist can determine whether the cataracts are from the steroids or the diabetes. This month's newsletter includes some news about heart disease and other ailments that can complicate a diabetic's health.
-------------------------------------
White Blood Cell Count: Heart Disease Predictor
WBCs (also known as leukocytes) are an indispensable element of the immune system; WBC count rises when the body is fighting infection from bacteria or viruses. Now a new study shows that white blood cell count may provide doctors with an accurate and easy-to-use tool for predicting heart disease.
--------------------------------------------
The new red flag
--------------------------------------------
Over the past few years, research has revealed the significant role inflammation plays in the development of atherosclerosis (narrowing of the arteries). In previous e-Alerts I've told you about C-reactive protein (CRP), a key marker for inflammation that many mainstream researchers now regard as a far more reliable predictor of atherosclerosis than elevated LDL cholesterol. But now CRP may have met its match - literally.
Researchers led by Karen L. Margolis, M.D., examined data collected from the Women's Health Initiative, an ongoing study from the National Institutes of Health. More than 72,000 women participated, aged 50 to 79, who had no history of cardiovascular disease (CVD).
After an average of six years of follow up, researchers found that women with the highest WBC counts at the outset of the study were more than twice as likely to die from coronary heart disease compared to women with the lowest WBC counts. Those with the highest counts also had a significantly increased risk of stroke and nonfatal heart attack.
The researchers noted that the highest WBC counts in the study were considered to be only at the upper end of normal, which is not an extremely high count. They also believe the results demonstrate that WBC count may be just as reliable as CRP in predicting cardiovascular events linked to coronary heart disease. A CRP test generally costs about $75; three times the cost of a white blood cell test.
Writing in the Archives of Internal Medicine, Dr. Margolis and her team conclude that an elevated WBC count is a dependable predictor of CVD events in postmenopausal women, even when there are no other indications of CVD.
--------------------------------------------
Egg rolling
--------------------------------------------
Inflammation presents a chicken-or-egg dilemma. Researchers are not yet sure if atherosclerosis triggers inflammation, or if inflammation sets the stage for atherosclerosis. In either case, inflammation presents a problem that won't be solved with a one-size-fits-all quick fix. But that doesn't mean drug companies won't try.
In the e-Alert "Putting the C in CRP" (4/28/04), I told you how drug companies have started positioning some of their products to treat patients with elevated CRP, even though CRP is considered a MARKER, not the CAUSE of inflammation.
According to a report from Internet Broadcasting Systems (IBS), researchers for AstraZeneca (AZ) are currently testing the effects of their cholesterol-lowering statin drug Crestor on CRP. This study is titled JUPITER (Justification for the Use of statins in Primary prevention: an Intervention Trial Evaluating Rosuvastatin). And the title is revealing: "Justification for the use... " It would seem that the desired conclusion of the study is already written. Now if the results will just cooperate and "justify" the use of statins, the study will provide AZ with a useful marketing tool.
In a side note, the IBS report states that, "there are currently no guidelines to treat high CRP levels." What they're saying here, of course, is that there are currently no drugs that have been approved to treat high CRP levels. This is a typical mainstream reaction: If we can't treat it with drugs, there's nothing we can do.
So if further studies confirm the results of the Margolis research, we certainly won't be surprised to hear that a drug company has launched a study to test statins on elevated WBC count. In fact, I fully expect it.
In the meantime, if either your WBC count or CRP is elevated, talk to your doctor and examine all aspects of your health profile. Somewhere in there - among chronic problems, family history or subtle symptoms - lies the spark that sets off a potentially dangerous flame.
----------------------------------
How's your Spiritual Health?
As soon as Brian (Mr. Cranky Yankee) gets his cataracts removed so he can see again, he'll be starting online Bible lessons. They will be available as an RSS feed, and I will announce the URL once we get it set up. If you don't have a feedreader (downloadable for f r e e ) you can sign up for a f r e e My Yahoo page at yahoo.com. They have all the links set up to add RSS feeds to the content on your MyYahoo page, and we will have a button on the site that will add Brian's Bible Studies to your MyYahoo with just one click. How easy can you get? It should be up and running by fall.
-----------------------------------
Tea for two...plus several hundred.
Laboratory research has shown that green tea may inhibit an enzyme that promotes cancer cell growth.
In 2003 a team of researchers from the Department of Preventive Medicine at the University of Southern California (USC) took green tea research out of the laboratory and into the homes of hundreds of women, with promising results concerning the prevention of breast cancer.
The USC team interviewed almost 1,100 Asian American women (aged 25 to 74) living in Los Angeles. 501 women had been diagnosed with breast cancer, and 594 were cancer-free.
Between 1995 and 1998, each subject was interviewed in person to determine a wide variety of factors, including food and beverage intake, personal medical history, family health history, and general lifestyle details such as smoking habits and alcohol intake. An examination of the data showed that women in the non-cancer group were much more likely to be regular green tea drinkers. In fact, on average, those who drank at least 8.5 milliliters (less than half a cup) of green tea each day, had a reduced breast cancer risk of nearly 30 percent. Those who consumed more than 8.5 milliliters reduced their risk even more.
But while more may be better when it comes to green tea, a high intake comes with a note of caution. EGCG is a type of flavonoid that's abundant in green tea and is believed to be the active ingredient responsible for fighting cancer. But high levels of EGCG may reduce folate levels. The average green tea drinker can address this by increasing dietary sources of folate (chicken liver, lentils, asparagus and spinach) and by taking a folic acid supplement.
Pregnant women, however, should be cautious about green tea intake because low folate levels increase the risk of causing neural tube disorders to unborn children. Patients with cardiovascular problems also need to keep folate levels high.
------------------------------------
What kind of carbs are YOU eating?
(From the HSI e-Alert)
Are you tired of hearing about low-carb this and low-carb that? No problem. Today I'm going to tell you about "slow-carbs."
According to a study that appears in the May 2005 issue of the American Journal of Clinical Nutrition, most of us can eat all the carbs we want - just so long as they're slow. And the slower the better.
--------------------------------------------
Slow vs. low
--------------------------------------------
I've actually covered slow-carbs in previous e-Alerts, but without the catchy name. A slow-carb diet is essentially a diet that restricts carbohydrates that rate a high glycemic index (GI).
A quick review: Low GI foods (such as meat and most fruits and vegetables) prompt a slow increase in blood sugar levels, while high GI foods (such as foods with added sugar, processed baked goods and starchy foods) produce a quick spike in blood sugar levels. A steady intake of high GI foods promotes a gradual insensitivity to insulin - the precursor of type 2 diabetes.
Researchers at Children's Hospital in Boston designed a study to test the effectiveness of a slow-carb, low-GI diet using two key measures: weight loss and cardiovascular disease risk.
Twenty-three obese subjects were divided into two groups. One group of 12 subjects followed a conventional low-fat, reduced calorie diet. The other group of 11 subjects followed a low-GI diet, avoiding starchy foods and consuming protein along with any carbohydrates they ate. In addition, subjects in the low-GI group were unrestricted in their calorie intake. They were allowed to eat their fill and snack between meals. Subjects in both groups were urged to exercise regularly, and they all received counseling to help them stick to their diet and exercise regimens.
After one year the results were dramatic: Low-fat diet subjects lost just over six percent of their body weight on average, while low-GI diet subjects lost an average of nearly eight percent of their body weight.
In addition, one of the key markers for heart disease was much improved by the low-GI diet. Low-fat dieters reduced their triglyceride levels by less than 20 percent on average. Subjects on the low-GI diet, however, reduced triglycerides by nearly 40 percent. Another heart health marker provided an impressive result. Concentrations of plasminogen activator inhibitor 1 (a coagulation factor that increases blood clot risk) increased by more than 33 percent among the low-fat dieters, but DECREASED nearly 40 percent in the GI-diet group.
--------------------------------------------
Keep it complex
--------------------------------------------
In the e-Alert "So Five Minutes Ago" (2/23/04), I predicted that the buzz about low-carb diets would eventually evolve into popular recognition of the glycemic index as a logical dietary guide. I really wasn't going too far out on a limb with that prediction. The glycemic index has been around for awhile, and it provides a convenient way to sort out simple carbs from complex carbs.
In a nutshell, simple carbs are fast (high GI), and complex carbs are slow (low GI). If your diet includes mostly complex carbs, you won't put undue stress on your pancreas (the organ that uses insulin to remove sugar from the bloodstream). A high intake of simple carbs, on the other hand, prompts an over-secretion of insulin and, in time, a cycle of extreme blood sugar swings as the body desperately attempts to auto-regulate.
The problem is further complicated when the simple carbs come from refined sources (and they mostly do). Refining strips away natural fiber that slows the release of sugar into the system.
As for the glycemic index, there are several sources on the Internet that estimate the GI value of different foods. One in particular - glycemicindex.com - provides a complete GI database. The slight drawback for those of us in the U.S. is that the database is sometimes specific about brand names, which are mostly Australian and European (the site is maintained by the University of Sydney). Nevertheless, the database offers an excellent guide for making low GI dietary choices.
The G.I. Diet by Rick Gallop is one of the featured items on the Cranky Yankee Bookshelf-- http://www.crankyyankee.biz/bookshelf.html
----------------------------
A Testimony from an Herbalife Customer:
Herbalife Enhances My Life
"I was diagnosed with Multiple Sclerosis, a debilitating disease of the nervous system. During this time treatment was very limited and there was no cure. Because, I was both physically and nutritionally fit the onset of the diseaseand symptoms were lessened. Over a period of time, I was able to regain my normal plateau and resume most activity.
Several years later a second traumatic event took place with my health and I was diagnosed with colon cancer. Again keeping myself physically and nutritionally fit gave way to positive outcome. Chemotherapy and Radiation took its toll on my energy and immune system to fight off even the common cold. The side effects of the drugs were unbearable at times, but I knew it was the only hope for a cure at the time.
Today cured of colon cancer and stable with the Multiple Sclerosis has given the hope to long a life ahead. Given a second chance, I looked into the Herbalife program and the benefits it offers. In November 2004 a starters kit was ordered, which contained everything needed to begin a healthy way of life. There was a rough beginning for me due to allergies and a few falls. Once under control, I continued the program.
It's been two months and many changes have taken place both mentally and physically. I have felt more alert and full of energy. Physical changes can be seen like loss of fat, new muscle, and better tone. The skin looks healthy and less drawn on the face. Other medical issues such as , diabetes, now have normal target reading of 110 every day. (ed. emphasis) Overall Herbalife has made a difference and continues to enhance the quality of life for me.
Looking back at my past medical there is no doubt in my mind that Herbalife would have made a difference. It is not a cure or meant to replace medical attention by a physician. However, it does give the body a healthy fighting chance to overcome even the impossible.
Debra Golob (used by permission)
In the seven months that I've been on Herbalife, I've lost 20 pounds and most of my clothes are too big for me. The belt I use on my uniform for work didn't quite go around me when I bought it. Now I'm comfortable in the 4th hole in. I went from a women's 16 for my uniform pants to a men's 32, and my medium shirts are getting baggy enough that I've asked for some small ones. And the best part of it is that I've never felt overhungry or deprived.
June Recipe: Pizza Pockets
An easy way to get the flavor of pizza in a healthy alternative.
Tools: Large non-stick skillet, wooden spoon, non-stick cooking spray (i.e. Pam), 2 large baking (cookie) sheets-recipe makes 10 pizza pockets, 1 sheet holds 5 comfortably. Half recipe measurements in parentheses.
Ingredients: 1/3 pound lean ground chicken or turkey (half recipe-about 3 oz.)
1/4 teaspoon garlic salt (1/8 teaspoon)
3/4 cup pizza sauce (6 oz.)
2 (7.5 ounce) tubes reduced fat, refrigerated biscuits (1Tube)
2/3 cups part skim mozzarella cheese -buy already shredded (1/3 cup)
10 slices Canadian-style bacon (5 slices) if Canadian Bacon is unavailable, lean ham may be used.
Directions:Crumble ground meat into a large nonstick skillet, add garlic salt and cook over medium heat until no longer pink. Drain any fat. Stir in pizza sauce and cook until heated through. Spray 2 large baking sheets with nonstick cooking spray. Flatten biscuits with hands to about 3 inches in diameter. Place half of the biscuits on a baking sheet sprayed with nonstick cooking spray. Spoon 1 tablespoon of meat sauce onto the center of each biscuit, sprinkle with 1 tablespoon cheese and top with 1 slice Canadian-style bacon. Top with remaining biscuits and seal outer edges by pressing down with the tines of a fork. Bake at 425 degrees for 10-13 minutes or until golden brown.
Makes 10 Servings
Serving Size: 1 pocket
Nutrients per serving: Calories: 211 Total fat: 10 grams Saturated fat: 3 grams Cholesterol: 16 mg Sodium: 802 mg Carbohydrate: 21 grams Protein: 10 grams Dietary fiber: 1 gram
posted by Mrs.Cranky Yankee @ 12:46 PM
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