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L O W E R Y O U R B L O O D S U G A R — S TA R T I N G T O D AY
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COMFORT
FOODS
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Page
Pag
age 87
87
That Beat
Diabetes
Melt Belly Fat
in 10 Min
nutes a Day
WALK
OFF
MORE
WEIGHT
DELECTABLE
Sweet, Yummy and Perfectly Healthy
SLEEP AWAY DIABETES
20
INSTANT
FIXES FOR
YOUR
DIET
reverse
starting
NOW!
5 things to do today to lower
your blood sugar
1. Go for a walk right after lunch.
A brisk walk not only helps you shed pounds
but improves your body’s sensitivity to
insulin.
2. Listen to music you love for
15 minutes.
Without distractions. It’s one of the simplest
yet best ways to relieve stress, which has a
wonderful ripple effect on all aspects of
your health.
3. Instead of having a snack,
call a friend.
Most between-meals eating is out of boredom or habit, not hunger. Better to do
something good for your soul.
4. Put a plateful of raw vegetables
on the dinner table.
Nibble on them between forkfuls of your
regular meal. Voilà—a fuller belly (and extra
nutrition) on fewer calories!
5. Get to bed 30 minutes earlier
than usual.
As you’ll read on page 54, a full night of sleep
does wonders for your weight and blood sugar.
CONTENTS
REVERSE DIABETES
WINTER 2010
In Every Issue
Reverse Diabetes
Starting… NOW!
Editor’s Letter
Breakthroughs
You Can Use
Advice from the
frontiers
That’s Brilliant!
Clever tips and
simple solutions
EAT TO
BEAT
BEAT
The NEW
Diabetes Diet 10
Walk Off
Winter Weight 33
Stop sugar surges with
5 simple fixes
Great ideas for coldweather walking
How Does Your
Diet Rate? 22
Get Fit in
10 Minutes
a Day! 40
Take our quiz, then
take action
Supermarket
Shake-Up 26
Strategies for savvy
grocery shopping
2
MOVE TO
These mini-circuits
muscle away blood
sugar
recipes
Beef and Black Bean
Chili p. 74
Turkey Noodle Soup
p. 75
CHOOSE TO
BEAT
Lose Weight in
Your Sleep 54
Why more zzz’s can
mean fewer lb’s
Pretty Feet,
Healthy Feet 62
Love ’em, indulge ’em,
protect ’em
The Happiness
Cure 66
22 secrets to positive,
stress-free living
RECIPES TO
BEAT
Soup’s On! 72
Delicious comfort food
that’s great for your
waist
Delectable
Diabetes-Friendly
Desserts 86
Go ahead! Dig into these
treat-to-beat recipes
Pork Posole with
Greens p. 77
Lighter Beef Stew p. 78
Portuguese Kale Soup
with Beans p. 79
Shrimp and Turkey
Gumbo p. 80
Light Cheddar
Broccoli Soup p. 82
Mediterranean
Roasted Vegetable
Soup p. 83
Mexican Chicken
Tortilla Soup p. 85
Fallen Chocolate
Soufflé Cake p. 87
Pumpkin Custards
p. 88
Lemony Blueberry
Cheesecake Bars p. 90
Apple-Cranberry
Crumble p. 92
Peach and Blackberry
Phyllo Pizzas p. 93
Carrot Cake with
Cream Cheese Glaze
p. 94
3
editor’s letter
Congratulations! The fact that you
opened this magazine means you’ve already achieved
an important goal: being ready and willing to improve
your health. And we promise you right now that it’s
easier—and genuinely more enjoyable—than you ever
thought possible. Welcome to Reverse Diabetes, a brandnew magazine designed to put you in control—and put
your diabetes into reverse.
Diabetes isn’t solved at the doctor’s office (though
proper medical care, including prescription medicines
if you need them, is essential). It’s solved by you. You
have the power to change—and even reverse—the
course of the disease with every bite you eat, every
walk you take, every pound you lose, and every positive move you make toward better health. And Reverse
Diabetes is here to guide you each step of the way.
Look to our tasty recipes and fresh dietary advice
to help you cut calories and lower your blood sugar
starting with your very next meal. Let our walking
tips and fitness moves help you shed pounds and
reverse insulin resistance—the key problem underlying type 2 diabetes—beginning as soon as you lace up
your shoes. And rely on our problem-solving strategies to help you feel good today and stay motivated to
do even more tomorrow.
Research proves beyond a shadow of a doubt that even
small lifestyle tweaks can yield profound benefits for
people with diabetes. So don’t wait for your next doctor
visit to take control. Dig into our tips, tricks, and advice
as you would a bowl of your favorite ice cream—with
gusto. Instead of a guilt trip, you’ll get a wonderful
feeling of empowerment knowing that you’re eating,
moving, and choosing to reverse diabetes—and gaining a new zest for living in the process. We know you
can do it—so let’s go!
Marianne Wait, Editor in Chief
4
ad here
5
!
REVERSE DIABETES
!
Breakthroughs
You Can Use
Drug Report:
Byetta
THE SCOOP ON…
Byetta
Sleep Apnea
Vitamin D
Italian Eating
Heart Tests
Number Skills
Safflower Oil
Fiber Warning
News: The diabetes drug
exenatide (Byetta) may
cause kidney problems
including kidney failure,
according to a new report
by the FDA.
USE If you take exenatide,
watch for changes in how
often you pee, your urine
color, and your appetite
and digestion. If you
notice changes or have
backaches or swelling in
your hands or feet, talk to
your doctor pronto.
Snoring Alert:
Do You Have
Apnea?
Sleep alone? Set up a
noise-activated recorder
before you hit the sack
and hear your snoring for
yourself.
Sunshine for
Healthy Arteries
News: If you have diabetes and you’re low on
vitamin D, your cholesterol may suffer. A
deficiency makes cholesterol processing run
amuck, clogging arteries
and paving a path to heart
disease, according to new
research at Washington
University in St. Louis.
Women with type 2 diabetes are a third more likely
to have skimpy D levels
than women without it.
News: In a Temple University study, 87 percent of
USE Spend 15 minutes in
obese type 2 diabetics
the sun every day withhad obstructive sleep
out sunblock; sunlight
apnea without knowing it.
fi res up production of
The condition interrupts
D in the skin. Nervous
breathing throughout the
about skin cancer? Take
night and increases your
200 IUs of vitamin D supalready-high risk of heart
plements instead. And
disease.
plump your plate with
USE If you wake up
exhausted and you snore
loudly, talk to your doctor.
6
vitamin D-rich foods
like salmon and fortified
skim milk.
Eat Like
You’re in Italy!
News: Copying the cuisine of Italians may help
you toss your diabetes
meds according to a
recent Italian study. Fewer
than half of diabetics who
followed a traditional
Mediterranean diet
needed drug therapy
compared to 70 percent of
those on a low-fat diet.
USE Hold the red meat and
skip the fried chicken.
Indulge instead in fish,
olive oil, fruits, nuts,
beans, and grains. And if
you like, wash it all down
with a single glass of red
wine.
Too Many
Heart Tests?
News: According to Yale
University researchers, if
you don’t have heart disease, chest pain or other
symptoms of angina,
you can probably skip
the exercise stress test
that some doctors prescribe annually for
people with type 2 diabetes. Otherwise, you
may find yourself at the
mercy of costly, invasive
procedures like heart
catheterization.
USE If you know you have
heart problems, or you
have chest pain or short-
ness of breath, hug tight
to yearly screenings. If
not, talk to your doctor
about relying instead on
heart disease prevention
strategies like keeping a
lid on blood pressure and
cholesterol.
Winning at
Numbers
News: Diabetics good
with numbers may be
whizzes at keeping their
diabetes under control say
doctors at Vanderbilt University in Nashville.
Patients better at reading
nutrition labels, counting
calories and carbs, and
tracking medication doses
also had better A1C scores.
USE If numbers aren’t your
game, ask your doctor or
a diabetes educator about
record-keeping systems
like a daily diary or even
a computer program
(most work in tandem
with your glucose
monitor).
Weight-Loss
Dressing
News: When obese type 2
diabetics downed 1 2/3
teaspoons of safflower oil
a day over 16 weeks, they
lost 2 to 4 pounds, lowered their fasting blood
sugar levels 11 to 19 points,
and increased muscle,
according to researchers
at Ohio State University.
The researchers, discovered that the oil increased
a hormone called adiponectine, which may
improve the body’s ability
to burn dietary fat.
USE Sprinkle the oil on
salads and over vegetables. Or take 2 to 3
100-milligram safflower
supplements twice a day.
Calcium Caution
News: Diabetics need
plenty of high-fiber foods
like fruits, vegetables, and
whole grains to manage
weight and blood sugar.
But fiber squelches calcium absorption, say
researchers at UT Southwestern Medical Center in
Dallas.
USE Choose foods high
in fiber and calcium, like
spinach, broccoli, figs,
beans, and artichokes.
Still worried? Take a
calcium supplement of
500 milligrams with food
twice a day.
!
7
REVERSE DIABETES
That’s Brilliant!
Clever tips and simple solutions to help you
live healthy every day
1
Happy Feet
Are your paws on pins
and needles due to
nerve damage? Stop
the sting by rubbing on
a cream that contains
capsaicin, the spicy
stuff that gives hot peppers their kick. You’ll
find these creams in
drugstores. Do this
three to four times a
day and within a few
weeks, you’ll
be reaching for your
dancing shoes.
Tip Wash your hands after applying, and be careful to keep
the cream away from your face.
2. Smarter Birth Control
3. Dear Diary ...
Some birth control pills appear to keep
blood sugar more stable than others.
The winners are monophasic contraceptives, which include Ortho-Cept,
Ortho-Cyclen, Yasmin, and others. Ask
your doctor if the pill you’re on is the
best one for you.
It’s a mystery: You’re dieting but the
scale isn’t budging. Solve the case with
the help of a food diary. Recording every
morsel you eat for a week will open your
eyes to where your calories are really
coming from and how much you’re actually eating. In one study, using a food
journal doubled weight loss.
Tip Vaginal dryness is common in women
with diabetes. Keep a variety of waterbased lubricants in your nightstand, each
with a different scent or flavor.
8
Tip No time to write? Snap photos of your
food with your cell phone. Review at the
end of the day.
4. Slimmer Java Drinks
Tempted by fancy coffee drinks? Style your own. You’ll get all the
flavor and fun without the overload of sugar, fat, and calories. Order
a latte or cappuccino with skim milk. Ask for a pump or two of sugarfree flavoring, such as hazelnut or caramel—many coffee joints carry
these now. Dust the frothy top with cocoa, cinnamon, nutmeg ... or all three.
Stir in a packet of sweetener and voilà!
Tip Coffee drinkers lower their risk of diabetes. But caffeine may cause bloodsugar spikes. That makes decaf a good choice.
5. Sweet Deal
Bored with veggies? Add fruit! Mix and match to create
new crossover combinations: Pair chopped mango with
diced red onion as a topping for grilled salmon. Toss
strawberries or apple slices into a spinach salad. Cook
dried apricots or sliced peaches with pork or chicken.
Cook cabbage with apples and a dash of apple cider.
6. Rx for
Exhaustion
Waking up tired is no fun.
One hidden cause of
poor sleep: high or low
overnight blood sugar
levels. If you’re not
waking up refreshed and
raring to go, ramp up
your daily blood sugar
checks, and set an alarm
to do 3 a.m. checks every
night for one week. If
your overnight levels are
low, talk with your
doctor about changing
your nighttime insulin
dose or eating a snack
before bed.
Tip Keep a flashlight
on your nightstand
along with your testing
equipment.
Tip Bite-sized bits of raw cauliflower, halved green grapes,
and toasted walnuts make a great salad. Dress with light
mayo mixed with a little honey and yellow mustard.
7.
10-Minute
Trick
Too tired,
stressed, or
busy to walk?
Tell yourself you’re going
to walk for just 10 minutes. If that’s all you do
it’s much better than
nothing. But once you
get going, chances are
you’ll keep going!
Tip Busy every day?
Several short bursts of
exercise are just as beneficial as one longer
workout. Instead of a
30-minute walk, fit in
three 10-minute walks, or
two 15-minute strolls.
8. Breakfast
Boost
The problem: Cereal for
breakfast doesn’t hold
you ’til lunch. You’re not
alone. While high-fiber
cereal’s a healthy choice,
its lack of protein can
leave you craving calories at 11 a.m. The
solution: Instead of
cereal, try peanut butter
on whole-grain toast, a
scrambled egg, or a cup
of low-fat yogurt with
cereal sprinkled in.
Tip If you love cereal, try
one of a growing number
of high-protein brands.
Throw a few berries on top
for extra fiber.
9
REVERSE DIABETES
NEW
Diabetes Diet
The
5 easy changes that end blood-sugar surges
News flash: There’s
more to a diabetesbeating diet than just
cutting sugar.
There’s also eating juicy
sirloin, chewy breads,
crunchy nuts, grilled
vegetables tossed in
olive oil and fresh
herbs, and just about
all the sweet fruits that
nature invented. You
see, as scientists delve
more deeply into ways
to prevent and reverse
diabetes, they are
learning that the ideal
equation is as much
about what to include
in your diet as what to
leave out.
Choosing the right
foods, in smart portion
sizes, helps fight one
of the main causes of
type 2 diabetes: insulin
10
resistance. This condition comes about when
the body’s system for
handling blood sugar
spikes gets exhausted
from overwork. This
is where sugary foods
come in: Sweets—as
well as simple carbohydrates such as white
bread and muffins—
trigger fast and intense
spikes in your bloodsugar levels, causing
your body to pump
out extra insulin to
handle the load. Over
time, this cycle can tire
out your cells’ insulin
receptors so they don’t
work as well. When
that happens, your
body has to pump out
more insulin to do the
same job. Eventually
the insulin-producing
cells in the pancreas
become exhausted and
can’t make enough
insulin to keep blood
sugar under control.
Voilà: diabetes.
Fortunately, even if you
already have diabetes,
the right diet can help
you keep your blood
sugar levels in check—
and even increase your
cells’ sensitivity to
insulin, making blood
sugar easier to control.
That diet is rich in
carbohydrates that are
slow to digest and turn
into glucose, along with
key nutrients such as
“good” fat and protein
that help keep hunger
at bay and sugar spikes
in check.
Follow these five
eating rules and start
saying “goodbye” to
the blood-sugar blues.
EAT TO
BEAT
11
REVERSE DIABETES
Change
1
12
S
w
Switch
to slow-to-digest
carbs
x
EAT TO
BEAT
White bread. White
rice. White-fleshed
potatoes. What
do they have in
common? They’re
“high-glycemic” foods.
They contain a hefty
amount of the kind
of carbohydrate that
is super-fast to digest
because of its simple
chemical structure.
Unfortunately, the
carbs most popular in
America have superhigh glycemic loads:
French fries, potato
chips, pretzels, white
bread, cake, cookies.
Too frequently, we
wash it all down with
sweetened sodas and
fruit drinks, a one-two
punch that wreaks
blood-sugar havoc on
our bodies.
Ouch! Switch to
high-fiber, unsweetened cereals, and if
you want a sugary
touch, add berries.
Great choices include
Grape-Nuts, Cheerios,
Special K, and Life.
Even better are AllBran, Bran Buds, or
Alpen Muesli, which
are particularly high
fiber, nutrient dense,
and slower to digest.
you’ll realize they taste
much better. When
shopping for wholegrain bread, don’t be
fooled by a dark color
or words like “wheat”
or “stone-ground” or
“multigrain.” Just look
for the word “whole”
in the first ingredient.
If it’s not there, keep
shopping.
At dinner, go pasta,
not potatoes. Yes,
barley, quinoa, wheat
berries—the number
of cooking grains
available to you are far
greater than you might
realize. Most are easy
to prepare, satisfying
in taste and texture,
and easy to dress up
with herbs, spices,
sautéed vegetables,
chopped nuts, and
other healthy add-ins.
And most are inexpensive. Find a few that
you like, and you’ll
have wonderful new
ways to add whole
grains to your menus.
The cure is simple:
Eat carbs that digest
more slowly. Start by
making these simple
switches.
pasta is made from
wheat. But semolina
wheat has a much
lower glycemic load
than potatoes. Plus,
it’s easy to supercharge pasta with
ingredients like peppers, olive oil, fresh
herbs, tomatoes, and
other vegetables—all
of which lower the
glycemic load of the
dish. And the more
vegetables you put in,
the less pasta you eat.
Upgrade your
breakfast cereal.
Switch from white
to brown. Brown rice
Many cereals are
made with refined
flour, then supplemented with sugar.
and whole grain breads
have a lower glycemic
load than their refined
cousins. And in time
Try some new side
dishes. Lentils,
13
REVERSE DIABETES
Eat more
Change
2
14
fruits
& vegetables
x
EAT TO
BEAT
It’s no secret that fruits
and vegetables are
good for you. But did
you know that eating
more of them is a key
strategy for losing
weight—and in turn,
lowering blood sugar?
The reason: they
are among the least
calorie-dense foods
you can eat. Picture a
tablespoon of butter. It
contains 100 calories.
In the plant kingdom,
100 calories will get
you two small heads
of iceberg lettuce; two
large cucumbers; three
red peppers; or a large
apple. Each of them
goes a long way toward
filling your belly, while
the butter on a piece
of bread hardly dents
your appetite.
And with a few
exceptions (such as
potatoes), you can
forget anything you’ve
heard about not eating
this or that fruit or
vegetable because
it contains sugar or
will raise your blood
sugar. Most are actually quite low in total
carbohydrates, and
they contain fiber that
slows their digestion.
Here are easy ways
to get back into a vegetable habit.
Add them to whatever you’re eating.
Mix vegetables or
fruit into almost any
starch dish and you
reduce the glycemic
load of each portion.
Add some tomatoes,
carrots and spinach
to that whole-wheat
pasta salad and you’ll
wind up eating less
pasta. Pour less cereal
and fill the rest of your
bowl with strawberries and you’ll eat less
cereal—and fewer
calories.
Enjoy them as
snacks. Pack carrot
sticks or cherry tomatoes in a ziplock bag
and you’ll have no
excuse to hit the vending machine. Eating a
plum and an apple will
fill your whole belly
and still consume less
than half the total
glycemic load of just
4 ounces of corn chips!
Start lunch and/or
dinner with salad.
Studies have shown
that the more vegetables people eat,
the less they tend to
weigh. So load up on
those delicious greens,
cucumbers, tomatoes
and carrots in a salad.
You’ll take the edge off
your hunger, making
less room for the rest
of the meal—and its
carbs and calories.
Try something new.
So many of us limit
our vegetable choices
to salad, green beans,
broccoli and one or
two other staples.
But farmers markets
are packed with new
varieties and flavors.
We love the many Chinese cabbages, from
the basic Napa cabbage to baby Shanghai
Choy, which is so easy
to sauté and so succulent. Talk to friends
who are serious cooks,
look at cookbooks or
Internet recipe sites,
and make a commitment to try one new
vegetable dish every
other week.
15
REVERSE DIABETES
Change
3
16
Eat
protein
at every meal
x
EAT TO
BEAT
Want to control your
weight and your blood
sugar? Get enough
lean protein. Protein
doesn’t raise blood
sugar a bit, so adding
some protein foods
to a carb dish lowers
the glycemic load of
each portion. And
because it takes a
while to digest, protein
in your meal will slow
the digestion of the
whole meal, including
that side of potatoes,
making for a slower
rise in blood sugar.
Finally, protein keeps
you feeling full longer
than either carbs or
fat. Here’s how to get
your fill.
Eat the right beef.
Buttery steaks like
prime rib are delicious but fatty. Choose
leaner cuts like sirloin,
top round, tenderloin,
roasts, and London
broils. Roasts make
great stews and
braises; London broil
is wonderful grilled
and sliced super thin
before serving. If you
braise your beef, refrigerate overnight after
cooking, then skim the
hardened fat off the top
before reheating.
Eat seafood twice
a week. Low in saturated fat, seafood is
protein rich and, in
the case of fattier fish
like salmon, high
in omega-3 oils that
may improve insulin
sensitivity and help
prevent heart disease.
Most other fish fillets
are healthy too, as are
shrimp, scallops, and
other shellfish. (Our
only caveat: don’t eat
your seafood fried.
That erases many of
the benefits.) Even
canned tuna is smart,
if you buy it packed in
water, not oil, and skip
the mayonnaise.
Load up on plant
proteins. Beans,
lentils, and peas are
excellent protein
sources and have none
of the saturated fat
found in meats. Even
better, their soluble
fiber can tame insulin and blood sugar
levels. Not sure where
to start? Soak dried
beans overnight and
toss them with salads
and grains; add an egg
white and make them
into a patty; stir a few
spoonfuls into soup;
add lentils to chili;
make bean dip for
snacking.
Be creative with
soybeans. You don’t
have to love tofu to
enjoy the benefits of
soybeans and their
extraordinary mix
of protein, fiber and
nutrients. Pick up a
package of edamame,
the perfect side dish
to any meal, and cook
them like peas, or
roast and eat them as
a snack.
Have eggs for
breakfast and
beyond. Even though
it’s high in cholesterol, a single egg
has only 1.5 grams
of saturated fat and
oodles of protein,
making a hard-boiled
egg a terrific morning
or afternoon snack.
And eggs are a great
food for lunches and
dinners as well.
17
REVERSE DIABETES
M
a the switch to
Make
Change
4
18
good
fats
x
EAT TO
BEAT
Dietary fat can be a
legitimate evil when it
comes to your weight;
a gram of the stuff
contains 9 calories,
compared to 4 calories
for a gram of protein
or carbohydrate. But
when it comes to stabilizing blood sugar,
fats are key. They don’t
require insulin in order
to be metabolized,
so they don’t raise
insulin levels. They
also slow the rate at
which food leaves your
stomach, reducing the
blood sugar effect of a
whole meal.
A diet rich in monounsaturated fat—the
kind in fish, nuts, and
olive oil—can even
help reverse insulin
resistance. On the
other hand, saturated
fats—the kind in butter,
meat, and cheese—
increase it. Steak fat,
bad. Salmon fat, good.
Here’s how to start
making the switch:
Cut back on the bad.
That means eating
low-fat frozen yogurt
instead of ice cream,
broiled chicken breast
instead of steak or
barbecued ribs, sliced
turkey instead of
salami. It also means
choosing 1% or nonfat
milk instead of whole
milk and cutting back
on the amount of fullfat cheese you eat.
Make one new change
every two weeks. In
three months’ time,
you will have cut a surprisingly large amount
of fat out of your diet.
Skip meat a little
more often. Start
by having a no-meat
lunch or dinner once a
week. Once that works
for you, move to one
more meatless lunch
and one meatless
dinner a week until
you are at four out of
14 weekly lunches
and dinners being
meatless. It’ll make
a huge difference in
your health. How do
you go meatless? Easy:
bean chili. Minestrone
soup. Meatless lasagna. Grilled vegetable
sandwiches. Stir fries
that include nuts or
tofu rather than meat.
There are countless
meatless-entrée
recipes on the Internet,
ready for the trying
and enjoying.
Cook with olive oil.
Use it for sautéeing,
grilling and roasting;
use it in salad dressings; drizzle over
vegetables, grains,
and fish; use it instead
of butter whenever
you cook. You’ll hardly
notice the difference
in most foods. Making
this one change can
dramatically decrease
the amount of saturated fat you add to
your diet.
Snack on nuts,
seeds, and avocado.
Peanuts, cashews,
almonds and most
other nuts along with
avocados—when they
replace saturated
fats—have a beneficial
effect on cholesterol
and help reverse insulin resistance. Add
nuts to practically any
main dish or baked
item. Include avocado
slices in your sandwich instead of cheese.
Drizzled with lemon
juice, they also make a
great snack.
19
REVERSE DIABETES
Change
5
20
Eat
smaller
portions
x
EAT TO
BEAT
It’s almost ridiculous,
it’s so simple: The
cause of obesity—and
a major contributor
to most cases of diabetes—isn’t just what
we eat, but how much.
The fact is our portion
sizes have ballooned
out of control. Cutting them back down
to size is one of the
best ways to improve
insulin sensitivity and
reverse diabetes.
Not sure how many
calories you need each
day? Here’s a rule of
thumb: If you’re trying
for modest weight
loss, simply add a
zero to your weight to
get a ballpark calorie
target. For instance, if
you weigh 160 pounds,
your target for modest
weight loss would be
1,600 calories a day.
Where should you
cut back on calories?
Everywhere! Need
some specific ideas on
how to do it? Read on.
Visualize proper
portion sizes. Train
your eye to identify
what a reasonable
serving looks like. A
healthy serving of meat
is 3 ounces, the size
of a deck of cards. A
3-ounce serving of fish
is the size of a checkbook. A half-cup of
pasta—a proper sidedish portion—is the
size of a baseball cut in
half. Two tablespoons
of peanut butter is the
size of a ping-pong
ball. A 6-ounce serving
of juice is the size of a
small yogurt container.
Serve yourself in
the kitchen. When
large portions are put
in front of us, we tend
to eat more—up to
50 percent more. The
fix: Dish up food in the
kitchen instead of putting a big platter on the
table. It prevents you
from helping yourself
to seconds.
Downsize your
dinner plates. The
less food on your plate,
the less you’ll eat.
Today’s dinner plates
are huge. Use salad
plates instead—it
makes less food look
like more. The same
goes for liquids: Serve
fruit juices (which are
high in sugar) in a 4or 6-ounce glass.
At restaurants,
order small. Don’t be
afraid to order from
the children’s menu
at fast food places or
to order appetizers
only. If you do order an
entrée, ask your server
to put half of the dish
in a doggie bag before
you start to eat. Other
restaurant strategies:
Share one main dish
and a side order of vegetables between two
people, or have a soup
or salad first, then
share a main dish.
Eat 90 percent of
your meals at home.
You’re likely to eat
more—and consume
more high-fat, highcalorie foods, when
you eat out than when
you cook.
Put snacks on a
plate or in a bowl.
If you let yourself eat
right out of the bag of
chips or carton of ice
cream, you’d have to be
super-human to stop
eating soon enough.
21
REVERSE DIABETES
Quiz
How Does Your Diet Rate?
Altering your diet can seem dizzyingly difficult,
but it doesn’t have to be, especially if you make
one small change at a time. Take stock of your current eating habits and find out what you’re doing
right—and where you can make adjustments.
1. This morning I drank:
a.
b.
c.
Coffee or tea, plain or
with low-fat milk and/or
a little sugar or sugar
substitute
1
Coffee or tea with cream
and/or loads of sugar 2
A soft drink
3
4. The milk I buy is:
a.
b.
c.
Circle the
number next
to your answer
for each
question, then
add up your
score.
a.
b.
c.
Cornflakes, Rice
Krispies, or Corn Chex 3
Grape-Nuts or
Cheerios
2
All Bran, Bran Buds,
or Muesli
1
3. When I drink
juice, it’s:
a.
b.
c.
A small glass of unsweetened juice such
as orange or grapefruit 1
A large glass of unsweetened juice
such as orange or
grapefruit
2
A large glass of juice
drink (5 to 30% juice) 3
b.
c.
100% whole grain
1
Made with white flour
and some whole grain
flour (“wheat” bread as
opposed to “whole
wheat” bread)
2
White
3
6. Potatoes (mashed,
French fries, hash
browns, etc) are:
a.
b.
c.
The vegetables I eat
most often
On my plate two or
three times a week
On my plate once a
week or less
3
2
1
7. Spinach, broccoli,
and other dark green
vegetables are:
a.
b.
c.
22
3
2
1
5. The bread on my
counter is:
a.
2. When I eat cereal,
I’m most likely to pick
one like:
Whole
2%
1% or fat-free
Strangers in my house 3
Welcome as occasional visitors, if
they keep quiet
2
Practically family
1
EAT TO
BEAT
8. When I make or buy
a deli sandwich, I:
a.
b.
c.
Pile on the bologna
and salami
Use roast beef
Have sliced turkey
breast or lean ham
13. When I get pizza, I
usually eat:
a.
3
2
b.
1
c.
9. When I’m hungry in
the afternoon, I grab:
a.
b.
c.
Some fruit, nuts, or
low-fat yogurt
Crackers and cheese
or a cereal bar
Chips or a candy bar
1
2
3
10. I eat nuts:
a.
b.
c.
Rarely
3
By the bagful; can’t
get enough
2
A small handful every
day or two
1
11. I eat at fast-food
places:
a.
b.
c.
At least twice a week 3
Once a week or so
2
Less than once a week 1
12. In my refrigerator,
you’re most likely to find:
b.
c.
Soft drinks or sports/
energy drinks
3
Diet soft drinks
2
Water or sparkling
water
1
One or two slices with
a side salad and a noncaloric drink
1
One or two slices, no
salad, and a soft drink 2
Two or more slices plus
a big soft drink and a
side of garlic bread
3
14. My favorite salad
dressing is:
a.
b.
c.
Something creamy
or cheesy
Olive oil and vinegar
Who eats salad?
a.
b.
c.
2
1
3
16. When I’m offered
vegetarian bean chili for
dinner, I think:
b.
c.
b.
c.
a.
b.
c.
Pile it high and top it
with cheese or meat
sauce
3
Have a moderate amount
paired with chicken, fish,
or shellfish
1
Enjoy it as a side dish
with some olive oil
and grated cheese
1
Looks good!
Okay, I guess, but
I hope I’m not
hungry later
Where’s the beef?
a.
A big T-bone or prime
rib, or pot roast swimming in gravy
3
A moderate serving of
lean grilled beef, such
as sirloin, with rice or
potatoes
2
A small serving of lean
beef that’s grilled or
mixed into a stir-fry
1
18. Fish? I’ll eat it:
15. When I eat pasta, I:
a.
a.
17. When I eat beef for
dinner, it’s likely to be:
Only if it’s battered
and deep-fried, if ever 3
Baked or broiled, a
couple of times a week 1
Baked or broiled, every
couple of weeks or so 2
19. When I eat Asian
food, I eat this much rice:
a.
b.
c.
About 1/2 cup
About 1 cup
Lots—as much as it
takes to soak up all
the sauce
1
2
3
20. When it comes to
dessert, I:
a.
1
b.
2
3
c.
Don’t hold back—
bring on the pie and
ice cream
Eat it once in a while
when I feel like
indulging
Have fruit or a small
bowl of reduced-fat
ice cream or sorbet
3
1
1
See how well
you scored on the
next page!
23
REVERSE DIABETES
Quiz
Your Score
30 or under:
Not bad!
You’re generally eating to
combat diabetes—choosing low-sugar carbs,
keeping portions reasonable, limiting saturated
fats, and getting some
fruits and vegetables.
31 to 40:
Room for
improvement.
Pay attention to answers
that were “3s”—these are
your dietary downfalls.
You have some good
things going for you in
your diet, though, so build
on them.
41 or over:
Time to act.
The good news is that you
have your pick of many
small improvements to
make. Look over your
answers and pick out
some “3s” that you can
edge into “2s” or “1s.”
24
Decoding Your
Answers
1. Coffee and tea are both
fine choices. Having a
little sugar in your coffee
isn’t a big deal, but add
3 teaspoons, and you
add nearly 50 calories
and 12 grams of carbs.
Starting the day with a
soft drink is a dietary
downfall. One 16-ounce
bottle of cola has 11 or
12 teaspoons of sugar.
2. The (a.) choices raise
blood sugar the most,
followed by the (b.) and
(c.) choices. If you like a
sugary cereal, mix it with
a less sugary kind and/or
pour a smaller bowl.
3. Orange juice is a
healthy beverage, but
it still has sugar and
calories. Limit yourself
to 4 or 6 ounces. Juice
“drinks” are mostly sugar
and water, so avoid them.
4. Whole milk is a major
source of saturated fat,
and that’s bad for insulin
sensitivity. Drinking
2% milk is better, but it
still gets about a third
of its calories from fat.
Fat-free (skim) and 1%
are best.
5. 100% whole grain
breads, full of fiber, are
best. Wheat breads with
white flour are second
choices. White bread can
send blood sugar soaring.
6. Any hot cooked form
of potato is likely to raise
blood sugar significantly.
Eat them in moderation.
7. Dark green veggies
are low-carb and supernutritious. Adding them
to any dish or meal
lowers the meal’s sugar
load per portion.
8. Fatty luncheon meats
are saturated fat bombs
and encourage insulin
resistance. Roast beef is
leaner than salami, and
turkey is the best choice.
9. Whole fruit is lowcal and high-fiber; it
won’t raise blood sugar
too much. Low-fat
yogurt, with its sugarstabilizing protein, is
another excellent choice.
Crackers (choose whole
EAT TO
BEAT
grain, no hydrogenated
oil) and cheese (goat is
lower in fat) are okay in
small portions. Chips
and candy? Forget ’em.
10. Nuts pack “good”
fats and blood sugarstabilizing protein.
People who eat a handful
each day have healthier
hearts and may have
an easier time losing
weight. But eat too many,
and you’ll outweigh the
benefits.
carbs and artery-clogging
fat. Order thinner crust
and veggies on top.
14. A green salad topped
with vinegar-based
dressing is perhaps the
ideal side dish. The
greens are low calorie
and low in sugar, and
the vinegar helps reduce
the blood-sugar impact
of whatever you eat with
your salad.
Even a “lean” hamburger
has more saturated fat
than the same amount of
sirloin or chuck steak.
18. All fish is low in
saturated fat, and the
high-fat varieties have
omega-3 fatty acids,
which are good for your
heart and blood sugar.
Eat a couple of fish meals
a week—but not battered
or deep-fried.
15. Pasta doesn’t
raise blood sugar
tremendously, but
it’s still best eaten in
moderation, as a base
for lean protein or
vegetables.
11. If you eat at fastfood joints often, you’re
almost certainly eating
too much saturated fat,
salt, and simple carbs.
12. Soda and sports
drinks are crammed with
sugar. Diet soda’s better,
but you know in your
heart that water’s best.
16. Beans, high in protein
and complex carbs, also
contain soluble fiber that
helps lower blood sugar.
Eat them several times
a week.
13. Pizza’s okay in
moderation, but more
than a slice can pile on
the blood sugar—raising
17. Beef is fine, but only
when it’s lean (and by
the way, a deck of cards
is the right serving size).
19. Rice has a surprising
number of calories
(about 200 per cup), and
white rice is notorious for
raising blood sugar. Stick
with brown rice, which
has six times the fiber,
and keep your serving
size to about 1/2 cup.
20. Everyone should
indulge in dessert once
in a while. If you eat it
every day, though, you’re
probably getting too
many calories, unless
your dessert is fruit or
you’re good at controlling
portion sizes.
25
REVERSE DIABETES
SUPERMARKET SHAKE-UP
31 Ingenious
GROCERYSHOPPING
Tips
You drive to the grocery store, armed with the
best of intentions. You grab a cart, wheel it
through the sliding glass doors, and breathe
in the fragrant scents of fresh flowers, baking
bread, and roasting chicken. Then reality hits.
You’re about to be
tested: Can you resist
the crème-filled
cakes, frozen French
fries, marshmallowcrammed granola bars,
and thousands of other
tempting treats? Your
mind begins to blur as
you navigate past the
sweet and fatty foods.
Your good intentions
fade as you begin pulling Oreos, pepperoni
and orange soda from
the shelves and placing
them in your cart.
It doesn’t have to be
this way. We’re here
to help, with targeted
shopping tips that will
keep you focused on
buying and eating the
foods that can help you
manage and reverse
your diabetes.
26
EAT TO
BEAT
Have a Plan
The most successful shopping trip starts before
you head out the door. That’s because knowing
what to buy means first knowing what you’re
going to eat. Job one, then, is advance planning
on the menu front. Follow these tips.
*
Shop with a
detailed list and check
off items as you shop.
Make your list based
on the meals you’ve
planned, and don’t
buy anything that
isn’t on the list, except
for staples such as
toilet paper and laundry detergent.
*
Take a mental
stroll around the store
before you make your
list. Think about the
path you take when
navigating the aisles,
and write the list in
that order. This way,
you’ll never have to
backtrack through
any department—
which will help you
avoid impulse buys.
*
Spend most of
your time around the
perimeter of the store.
This is where you’ll
find fresh foods—produce, low-fat yogurt,
chicken, fish. You’ll
need to venture into
the belly of the store
for olive oil, canned
tomatoes, beans,
whole grains and
cereal. But fresh foods,
especially fruits and
vegetables, should
take up the bulk of
your shopping cart.
*
Eat a healthy snack
before you leave
the house. If you’re
hungry while you
shop, you’re far more
likely to bring home
precisely what you
shouldn’t be eating:
convenience foods
that are high in sugar,
fat, and salt. If you
just ate a juicy apple
before you got to
the store, you’ll be
reminded to buy more
while you’re there.
*
Accept that you’ll
pay more for fresh
foods. Your food
budget will even out
in the end, though,
because of what
you’re not buying—
junk food. A bag of
chips costs much
more per pound than
apples. A bag of dry
beans or barley is
practically a giveaway and will last you
weeks, compared to
an overpriced frozen
dinner, which will be
gone in a day. And if
you eat better with
fresh foods, you may
one day be able to control your blood sugar
and possibly cut down
on your expensive diabetes medication.
KEEP YOUR
RECEIPT
When you get home,
highlight all the goodfor-you foods you
bought to reinforce
your efforts. If you’ve
shopped well, most of
your receipt will be
highlighted.
27
REVERSE DIABETES
Shop for Smart Carbs
Despite their reputation, carbohydrates aren’t
all bad. Yes, they raise blood sugar. But cutting
them out isn’t the answer. The trick is controlling
the types of carbs you eat and how much of them
you consume. You want to increase your intake
of whole grains, not only for their fiber but also
for their antioxidants, vitamins, and minerals.
*
Choose cereal with
at least 5 grams of fiber
per serving. Fiber helps
you feel full on fewer
calories, and highfiber cereals are often
relatively low in sugar.
Plus, fiber from bran
cereal is associated
with less inflammation in women with
type 2 diabetes. That’s
important because
inflammation plays a
major role in diabetes
as well as heart disease.
developing type 2 diabetes by 39 percent.
*
In the bakery
section, bypass the
French and Italian loaves and go
for darker, nuttier,
denser breads. Sure,
French baguettes and
crusty Italian loaves
are enticing. But far
healthier for you and
your blood sugar are
more robust breads
filled with seeds, nuts,
and whole grains.
And often, they taste
better too!
*
Bulk up your stock
of canned beans
and lentils. These
are “complex carbs”
that also supply protein without a lot of
calories or fat, making
them nearly perfect
foods. Add them to
soups, salads, and
pasta dishes.
*
Switch to wholewheat pasta. You’ll
get about three times
the fiber per serving
as you would with
regular pasta. Experiment with various
brands until you fi nd
one you like.
*
For winter, choose
old-fashioned oatmeal over cold cereal.
Oatmeal has fewer calories than most cold
cereals and is high in
sugar-stabilizing soluble fiber. Research has
even found that eating
a cup of oatmeal five
or six times a week
can reduce the risk of
28
BARLEY
Unlike rice, barley is
rich in sugar-lowering
soluble fiber and
doesn’t raise blood
sugar as much as
white rice and even
brown rice do.
EAT TO
BEAT
Load Up on Lean Protein
Eating protein at every meal is crucial to your
health. Problem is, when many of us think protein,
we immediately think meat. And much of what’s
offered at the grocery store’s butcher and deli sections are meats loaded with unhealthy saturated fat.
Don’t fret. Savvy grocery shoppers know that leaner,
healthier, but still-delicious proteins abound at
every grocery store, if you know where to look.
*
Head to the sushi
station for a low-calorie, protein-packed
prepared meal. Many
large supermarkets
have their own sushi
chefs on-site, boxing
up fresh fish and rice
combination plates.
Just make sure to ask
for low-sodium soy
sauce. And ask for
brown rice if available.
*
Don’t forget
eggs. They’ve been
maligned over the
years, but the fact
is, they are an excellent and inexpensive
source of complete
protein. You can dress
up two eggs (and get in
a serving of veggies) by
making an omelet and
folding in iron- and
fiber-rich spinach. Try
it for dinner!
*
Buy pork chops or
lean pork loin. Pork
loin is very lean and
generally inexpensive.
Throw a couple of
chops, well-trimmed
of any fat, on the grill
(marinate them first
with garlic and lime
juice) for a quick meal.
*
Join the legions who
have switched to eating
boneless, skinless
chicken breasts. Often
you can find them on
sale in family packs;
buy a large amount,
separate into mealsize portions, double
bag them, and freeze
for later use. Skinless
chicken breast is lean
and healthy, quick to
cook, and easy to flavor.
ground beef. But look
carefully for a package labeled “ground
turkey breast.” If it
doesn’t have the word
breast, it may contain
dark meat and skin
that can make it as
fatty as beef.
*
Buy seafood to
stash in the freezer.
Vacuum-packed sole,
cod, or salmon fillets,
which are flashfrozen, are the next
best things to fresh
fish. Thaw the fish in
the fridge overnight
or defrost under cool
running water.
BUY YOUR
FISH FRESH
Once or twice a week,
stop at a seafood
store and buy fresh
fish—whatever looks
best—for that evening. Make it a ritual
you come to expect
and enjoy. Supplement that with a
weekly meal made
from canned fish.
*
Choose ground
turkey instead of
29
REVERSE DIABETES
Buy Smarter Snacks
Snacking isn’t right for everyone with diabetes,
but for some people, especially those who go
more than four or five hours between meals,
snacks have a place in their day. Just steer clear
of the snack aisle, where nearly every item is
loaded with unhealthy ingredients such as highfructose corn syrup and hydrogenated oil that
wreak havoc on blood sugar and contribute to
weight gain.
*
Head to the produce department
for the bulk of your
snacks. Buy what’s in
season or what looks
enticing, whether its
berries, clementines,
peaches, cantaloupe,
red peppers, hothouse cucumbers, or
bananas. Try to make
half your snacks be
fresh, cut-up fruit or
vegetables.
*
Cruise by the dairy
aisle for low-fat mozzarella sticks. Snacks
low in carbs and moderate in fat are rare,
but this is one of them.
A 1-ounce serving contains just 70 calories
and 4 grams of fat.
30
*
Buy single-serving
boxes of raisins. Yes,
raisins are higher in
sugar than the grapes
from which they
come. But single-serving boxes help you
make sure you stick
to small portions of
this otherwise goodfor-you food.
*
Get your chocolate
fi x from frozen fudge
bars. At 88 calories
and a gram of fat
each, Fudgesicles
are much better bets
than candy bars if
you’re watching your
waistline.
*
Buy granola bars,
but choose carefully.
Some bars, with lots
of added sugar and
little fiber, might as
well be candy bars.
Find a brand with
no less than 5 grams
of fiber and no more
than 150 calories per
bar. Some high-fiber
bars contain as many
as 9 grams of appetitecurbing fiber.
*
Grab a bag of
almonds or walnuts.
Nuts contain the
healthy monounsaturated fats that lower
the risk of heart disease. And because
they’re packed with
protein and “good”
fat, they won’t raise
blood sugar nearly
as much as crackers
or pretzels. Just stick
with one palmful at
a sitting.
SKIP THE FATFREE COOKIES
Manufacturers usually
add more sugar to
these, and research
shows that most
people will eat more
of them than they
would regular cookies.
EAT TO
BEAT
Keep Sugar Out of Your Cart
Sugar is a simple carbohydrate devoid of any
nutritional benefits. Even if an ingredient label
doesn’t list “sugar,” that doesn’t mean there isn’t
any. It’s worth familiarizing yourself with some
of the kinds of sugar manufacturers use so you’re
not fooled into thinking an item is better for you
than it is. Look for any of these: Amazake, carob
powder, corn syrup, dextrose, evaporated cane
juice, fructose, fruit juice concentrate, highfructose corn syrup, honey, and maltose. How to
avoid them? Try these tips.
*
Buy tea bags or
unsweetened tea
instead of soda. It’s
rich in antioxidants
that help protect your
arteries and stave off
complications of diabetes. And green tea even
boosts metabolism
slightly. For extra convenience, try cold-brew
tea bags. One bag turns
a glass of ice water into
a calorie-free tea.
*
Load up on nonfat,
unsweetened (plain)
yogurt and add
your own mix-ins.
You’ll avoid both the
saturated fat in wholemilk yogurt and the
extra sugar in sweetened yogurt. Add
berries for sweetness
and fiber, and low-fat
granola, bran cereal,
or ground flaxseeds
for crunch.
*
Try reduced-fat
evaporated milk to
whip up a sweet topping. Whip it with
Splenda or another
sweetener to taste and
use it in place of fattier, sweeter whipped
cream.
*
Purchase as many
berries as you can
eat in a week. The
fructose in fruit is
sweeter than the
sucrose in table sugar.
And it’s friendlier to
blood sugar, causing a
much slower rise than
sucrose. Plus, unlike
candy, berries are full
of fiber.
*
Choose mustard
over ketchup. Unlike
ketchup, most mustards contain no
added sugar, and
they’re much lower in
sodium than ketchup.
CINNAMON
Cinnamon has special
power to lower blood
sugar. Add a cinnamon stick to your cup
of tea, or add half a
teaspoon of powdered cinnamon to
ground coffee before
starting the pot.
31
REVERSE DIABETES
32
MOVE TO
BEAT
Walk
Off
WINTER
WEIGHT
Chances are, your waistline took a hit over the
holidays. Don’t wait for spring to take action!
Walk off the weight now with these smart coolweather strategies.
Like all forms of exercise, walking burns
up blood sugar. But
exercise does even
more. Over time
it helps lower your
body’s resistance to
insulin, forcing cells to
become more sensitive
to the hormone and
thereby putting your
diabetes into reverse.
Walking is not only
a simple way to shed
those post-holiday,
post-Valentine’s
pounds, but it’s also
just what the doctor
ordered for upping
your energy and
boosting your mood.
No summertime scene
can match the quiet
beauty of bare trees in
silhouette, or a night
so still and black that
it makes you feel like
the only person on
earth.
Ready to get off the
couch? Our training
tips will help you burn
up blood sugar and
shed extra pounds so
you emerge in spring
with better health
and a brand new body
to boot. And our pro
secrets will help you
excuse-proof your
cold-weather walking
routine.
33
REVERSE DIABETES
REVAMP YOUR
WORKOUT
Tune up your walks the way you’d tune up a
pair of skis, and sail through the rest of the
season without missing a day of exercise.
Take Longer,
Slower
Walks
The strategy known
as interval training, which involves
adding bursts of fast
walking to your regular walks, is a great
way to build fitness
and burn fat, but
not if roads are slick.
Plus, steadier workouts keep your body’s
heat production constant, which prevents
chilling and muscle
pulls, according to
Therese Iknoian, MS,
a kinesiologist and
former nationally
ranked race walker.
Now’s the time to lay
a base of strength and
endurance. You can
build on that base
with faster spring
walks.
34
HOW-TO
Set a comfortable
and steady pace that
allows you to carry on
a conversation with a
friend (or yourself!)
without getting out of
breath. If you’re new
to walking, start with
just 15 or 20 minutes
a day, and aim to add
at least 5 minutes to
your walks each week.
If you’re already a
walker, increase your
usual distance by 10
or 20 percent and
reduce your pace by
an equal amount. If
you normally cover
2 miles in 40 minutes,
that means you walk
a 20-minute mile
and go about 3 miles
per hour. For winter
walking, increase the
distance by 20 percent to 2.4 miles
and slow the pace to
24-minute miles.
PRO SECRET
It’s easy to think you’re not
losing fluid in cold
weather because you can’t
see your sweat. If you normally carry a water bottle
in summer for an hour’s
walk and drink all of it,
then do so in winter, too.
Use a Pair
of Poles
Using walking poles
will help you burn
between 20 and
50 percent more
calories because you’re
involving upper-body
muscles. Poles are
particularly useful in
winter because of the
extra balance and stability they provide on
slick surfaces.
HOW-TO
Buy a set of adjustable
poles so you can dial
in the length that’s
most comfortable
for you. Your elbows
should be bent at
90-degree angles.
Anything longer (like
most ski poles) will be
awkward and could
entangle you in a fall.
To use the poles, pretend you’re reaching
MOVE TO
BEAT
out to shake someone’s
hand. That’s the position your lead arm
should be in. Push off
as the tip strikes the
ground and the opposite foot lands. Try to
keep the poles close to
your body, and relax
your shoulders.
PRO SECRET
Most Nordic walking poles
have a removable rubber
tip. Keep it on for gripping
asphalt and dirt; take it off
for more traction in snow
and ice.
Walk on
Water
Snowshoeing burns
even more calories
than Nordic walking—
up to 600 calories per
hour! Plus, it allows
you to go off the map
through virgin snow,
across frozen lakes
and, of course, to the
supermarket for bread
and toilet paper after
the blizzard. The technology has come a long
way since the days
of Yukon fur trappers. In fact, there are
lightweight models
designed specifically
for women (some are
even pink!).
HOW-TO
Don a pair of waterproof boots or shoes,
grab a pair of walking poles with snow
baskets on the tips,
strap on the snowshoes, and go. Because
the snowshoes are
large, remember to
keep stepping out
and around the other
snowshoe. There are
three basic models
of snowshoes: recreational, backcountry,
and racing. The first is
best for most walkers.
PRO SECRET
The more you weigh, the
bigger the snowshoe needs
to be, so don’t fib when the
sales clerk inquires. (If you’ll
be carrying a pack, figure
that weight in, too.)
In as little as
30 minutes a day,
you can lower your
blood sugar today—
and put yourself on
a path to better
blood sugar for
years to come.
35
REVERSE DIABETES
EXCUSE-PROOF
YOUR WALKING
ROUTINE
Fight your urge to hibernate—and your
fear of wet, cold weather—with these
excuse-proof solutions.
Face the elements
head-on.
Start your walk
heading into the
wind; you’ll have
more energy when
you’re fresh. Plus,
when you turn
around, the tailwind will buoy you
and help you finish
strong (and less
chilled).
36
MOVE TO
BEAT
The Excuse: It’s nasty outside.
1. Buy a pair of
waterproof sneaks
If you live where winters
are harsh, your regular
walking shoes aren’t
going to cut it. So put
them on the shelf, head
for a specialty retailer, and
ask for a pair that’s “waterproof and breathable.”
Make sure that describes
the tongue of the shoes,
too. Some manufacturers
cut corners there, and the
tongue will lap up moisture. Size the shoes a little
bigger to accommodate
thicker socks.
move moisture out. Vests
are ideal for this, plus they
free your arms to swing so
you don’t end up moving
like the Michelin man.
Cover everything with a
wind-and-water-resistant jacket or shell to
protect you from the elements. Choose a zippered
model rather than a pullover, again for easy venting.
Top off your outfit with a
hat. Even though it has
recently been shown that
we lose only about 10 percent of our body heat
through an uncovered
head, that’s still significant.
4. Pack some heat
If the cold makes your fingers tingle, put one of
those little heat packs that
skiers use inside each
mitten. But since they’re
pricey, here’s a trick: You
can stretch their serviceability from the advertised
8 to 12 hours to nearly a
week by storing them in a
small Tupperware container after each use. Since
most brands are activated
by oxygen, cutting off the
supply preserves it.
2. Warm your core
When your body senses
cold, it decreases blood
flow to your arms, legs,
hands, and feet to protect
vital organs. So keeping
your torso warm is the
secret to staying comfy. To
do this, dress in threes.
First, don a snug-fitting
base layer made of a
fabric (not cotton) that
will wick moisture from
your skin.
Next, put on a bulkier
mid-layer made of a fabric,
such as fleece, that will
insulate and continue to
3. Embrace the
chill to start
You’ll know you’re dressed
perfectly for winter walking if you’re chilled when
you first step outside. You
should feel like rubbing
your hands together or
jumping up and down. If
you’re too warmly dressed,
you’ll sweat, and evaporative cooling will make you
feel cold. If you don’t like
feeling chilly to start, then
add an extra layer you can
remove.
37
REVERSE DIABETES
The Excuse:
38
My motivation tanked
with the temperature.
1. Seek the
sunniest hour
2. Apply some
peer pressure
3. Commit to a
springtime event
One of the biggest motivation sappers this time of
year is biological, not psychological. A simple lack
of sunlight can lower
levels of vitamin D, which
can trigger seasonal affective disorder (SAD) or
depression. To avoid it,
walk during the brightest
times of day and don’t
apply sunscreen until
you’ve been outdoors for
at least 15 minutes. If you
can’t get outside during
the day, keep more lights
on at home.
Jon Schriner, DO, is the
medical director of the
Crim Festival of Races in
Flint, Michigan, an annual
series of runs and walks that
attract 15,000 people. To
keep participants motivated through Michigan’s
ugly winters, race organizers offer a year-round
training program. But the
schedule itself isn’t what
keeps people active. Rather
it’s the group support and
social networking. Organize a similar group in your
neighborhood or at work.
There’s strength (and willpower) in numbers.
There are probably dozens
of walking and running
events in your area. Pick
one and register. Having a
goal that’s more focused
than “keep my weight in
check,” plus laying out an
entry fee or recruiting
sponsors for a charity
event, will keep you active
on even the dreariest days.
MOVE TO
BEAT
The Excuse: It’s dangerous out there.
1. Put on some
snow tires
2. Impersonate a
Christmas tree
Just as your car needs
extra traction in winter, so
do your feet. But instead
of wearing heavily lugged
boots, wear coiled strapon devices such as Yaktrax
that quickly attach to shoe
bottoms for firm, lightweight gripping. They’re
light enough to stow in a
fanny pack or large coat
pocket for when you
come upon an icy stretch.
To be visible in low light or
at night, wear reflective
clothing and accessories
and even blinking lights.
Your local sporting goods
store will also stock an
assortment of doohickeys
such as reflective ankle
bands, vests, and zipper
pulls, plus LED lights that
clip to or magnet through
clothing. Or, if your budget
is really tight, just buy a roll
of reflective tape at the
hardware store and decorate your shoes and jacket.
3. Carry ID
In addition to telling
family where you’ll be
walking and how long
you’ll be gone, always
carry identification with
an emergency contact,
plus a cell phone. You
never know. Most phone
companies now offer GPS
locator services. When
your mobile phone is on,
your family can track
where you are.
39
REVERSE DIABETES
Get Fit
IN 10 MINUTES A DAY!
40
Our mini-circuits
muscle away high
blood sugar!
levels more than aerobic exercise alone.
Want in on a secret?
The reason most
people gain weight
year after year is not
because they’re eating
more but because their
metabolism is slowing
down. You only have
to glance around at
your next high school
reunion to know what
the results can look
like. But that doesn’t
have to be you. You
can turbo-charge
your weight loss and
reverse your diabetes
at the same time by
building up muscles
that gobble up fuel—
calories and blood
sugar. One Canadian
study found that
combining strength
training with aerobic
exercise reduced A1C
Improving blood sugar
through exercise could
delay your need for
medication, help you
lower your dose, or
delay the need for a
higher dose. But who
has time to work every
muscle at the gym for
30 to 40 minutes, even
if it’s just twice a week?
We have a better idea:
Spend 10 minutes every
morning working just
a few muscle groups. It
takes far less time and,
studies suggest, it may
work even better, if you
do it right.
The trick is to perform
the moves circuit-style,
that is, one exercise
following the next
with minimal rest in
between. In a study of
10 exercisers, researchers found that those
who did their workouts
circuit-style burned
nearly twice as many
calories as the standard-style lifters, who
rested between sets.
What’s more, circuitstyle lifting keeps your
heart rate in an aerobic,
fat-burning zone.
Ready to start? Do one
three-move circuit
each morning, performing 10 to 16 reps
of each move unless
otherwise indicated.
Perform each circuit
three times (do all
three moves before
starting over with the
first). One day a week,
you’ll do a yoga circuit, which adds some
stretching to your
strengthening for wellrounded fitness.
MOVE TO
BEAT
Upper
Body
Tuesday &
Thursday
Core
Body
Monday &
Wednesday
Lower
Body
Friday &
Sunday
Yoga
Saturday
41
REVERSE DIABETES
e
Cordy
BoAND DAY 3
h
f eac
ps o se
e
r
16 erwi
0 to
h
rm 1 less ot rm this
o
f
r
n
u
Pe
fo
r
e
mov ated. Pe imes.
t
c
i
3
d
it
in
circu
1
DAY
1 Extensions
TONES:
BACK AND GLUTES
Lie facedown with your
arms at your sides, hands
on outer thighs.
Keeping your head and
neck in a straight line, lift
your torso off the floor as
far as comfortably possible. Pause and return to
the starting position. Perform 6 to 8 repetitions.
Next, keep your torso on
the floor and contract
your glutes (your buttocks
muscles) and lift your legs
off the floor as high as
comfortably possible.
Pause and return to start.
Perform 6 to 8 reps.
Finally, lift your torso and
legs simultaneously.
Pause and return to start.
Perform 6 to 8 reps.
42
MOVE TO
BEAT
2 Rear Lifts
TONES:
ABS
Lie on your back with your arms at your sides, palms down. Keeping your
legs extended and your feet flexed, lift your legs off the floor so they form a
90-degree angle with your body. (If you have tight hamstrings or a history
of back pain, bend your knees about 45 degrees).
Keeping your upper body stable, contract your abs and lift your butt off the
ground. Hold. Lower to the starting position. Perform 10 to 16 reps.
To tone your oblique muscles at the same time, twist your hips to the right as
you lift your butt off the ground. On your next rep, twist to the left side.
Rotate between right and left twists as you go through your set.
Cor
e
B
o
d
DAY
1 AN y
Perf
DD
or m
AY 3
mov 10 to 1
6 re
e un
p
indi
l
cate ess oth s of eac
h
er
d
circu . Perfor wise
m th
it 3 t
is
ime
s.
43
REVERSE DIABETES
3 Rolling Like a Ball
e
Cordy
BoAND DAY 3
h
f eac
1
ps o se
Y
e
r
A
D
o 16 herwi
10 t
t
s
orm nless o orm thi
f
r
e
u
P
rf
e
e
v
mo ated. P imes.
t
c
indi ircuit 3
c
44
TONES: CORE
Sit on the floor and hug your knees to your chest. Balancing on your tailbone, lift your feet, pointing your toes.
Pull your abdominal muscles in and roll back onto your
upper glutes and lower back.
Contract your abs and pull yourself back to the starting
position. If the move is too difficult, loosen your arms, so
your knees are pulled less tightly to your body. Keep it to
a small range of motion if necessary.
MOVE TO
BEAT
1 Push
and Plank
TONES:
CHEST, CORE, UPPER
BACK, SHOULDERS,
AND ARMS
Grab a light dumbbell in
each hand and assume a
modified push-up position
with your arms extended,
hands directly under your
shoulders (the weights
should be parallel to your
body), your knees bent,
and your ankles crossed.
Bend your elbows and
lower your chest until your
upper arms are parallel to
the floor.
Press back to start, immediately rotating your body
to the left and raising the
right arm straight up
toward the ceiling.
Return to start, and continue alternating arms
until you’ve performed 10
to 16 total. To make the
move harder, perform it
from your toes with legs
extended.
Upp
er
B
o
dy
DAY
2A
Perf
ND
or m
DAY
mov 10 to 1
4
6 re
e un
p
indi
l
cate ess oth s of eac
h
er
d
circu . Perfor wise
m th
it 3 t
is
ime
s.
45
REVERSE DIABETES
er
p
p
U dy
BoAND DAY 4
ove
hm
2
f eac
.
DAY to 16 repseoindicated
2 Triceps Dip Lift
TONES: ARMS, SHOULDERS, CORE, AND BACK
is
10
it
ircu
orm
herw
Perf nless ot m this c
r
u
.
o
Perf 3 times
Sit on the edge of a sturdy chair or hard sofa. Grasp the seat with your hands
positioned wider than shoulder-width apart. Inch your butt off the sofa,
keeping your legs bent and your feet flat on the floor. Bend your arms about
45 degrees.
Straighten your arms, tighten your abdominals and glutes, and lift your
torso upward. Immediately raise your right arm straight up (balancing your
weight on your left arm), bring it across your body, and reach over and touch
the sofa by your left hand.
Return to the starting position, bending elbows again, and repeat to the
opposite side. Continue alternating until you’ve performed 10 to 16 total.
46
MOVE TO
BEAT
3 Boat Curl and Press
TONES: CORE, ARMS, AND SHOULDERS
Sit on a bench, holding a light dumbbell in each hand, arms hanging at your
sides, palms facing forward. (The floor will do if there’s no bench available, in
which case, place the weights on either side of your hips.) Lean back slightly,
pulling your knees to chest height with your lower legs parallel to the floor;
you’ll be balancing on your tailbone.
Curl the weights to your shoulders, then immediately rotate your wrists so your
palms face forward and press the weights straight overhead.
Return to the starting position.
Upp
er
B
o
dy
DAY
2A
Perf
ND
orm
1
DAY
unle 0 to 16
4
re
ss ot
herw ps of ea
Perf
orm ise indi ch mov
e
cat
th
3 tim is circuit ed.
es.
47
REVERSE DIABETES
1 Touchdown Lunge
TONES: LEGS AND BUTT
Stand with your feet hip-width apart, hands on
your hips. Bend your knees 45 degrees so that
you’re partially squatting.
Take a giant step back with your left leg, bending both
knees until your back knee grazes the floor. Simultaneously reach down and touch the floor next to your right
foot with your right fingertips (your left hand shouldn’t
touch the floor).
Push back to the starting position. Repeat 10 to 16 times,
then switch sides. To make it easier, instead of stepping
back to the starting position, stay in the lunge position
and simply straighten and bend legs to perform “stationary” touchdown lunges.
48
r
Lowey
BodD DAY 7
AN
DAY 5 reps of each move
ted.
o 16
m 10 t
indica
Perfor s otherwise uit
circ
unles
m this
Perfor
s.
e
im
t
3
MOVE TO
BEAT
2 Deadlift
TONES: LEGS AND BUTT
Stand with your feet hip-width apart, knees slightly bent,
holding dumbbells in front of your thighs, palms facing in.
Keeping your lower back straight throughout the move,
slowly bend at the hips, lowering the dumbbells toward
the floor as far as comfortably possible. Keep the weights
close to your body as you lower.
Return to the starting position. If you have lower-back
problems, skip the dumbbells (and avoid this exercise
altogether if it hurts).
Low
er
B
o
dy
DAY
5
Perf
AND
orm
1
DAY
unle 0 to 16
reps
7
ss ot
o
h
Perf erwise f each m
orm
i
thi ndicat ove
3 tim s circuit ed.
es.
49
REVERSE DIABETES
3 Sliding Side Lunge
r
e
w
Lo dy 7
BoAND DAY
ove
hm
f eac ed.
o
s
rep dicat
in
o 16
10 t erwise cuit
m
r
o
h
f
t
cir
r
o
s
i
e
s
P
s
th
unle erform es.
P
3 tim
5
DAY
50
TONES: LEGS AND BUTT
Stand on a bare floor with your feet hip-width apart. Place
a paper plate underneath your left foot. Shift your weight
to your right leg and extend your arms straight out in
front of you for balance.
Bend your right knee and squat back 45 to 90 degrees
while sliding the foot on the paper plate out to the left as
far as comfortably possible. Keep your right knee behind
your toes as you lower.
Slowly pull the left leg back to the starting position
while straightening the right leg. Repeat 10 to
16 times, then switch sides.
MOVE TO
BEAT
1 Sweeping
Forward
Bend
WORKS: BACK, ARMS,
AND LEGS
Stand tall with your feet
together, arms down at
your sides, palms facing
forward. Sweep your arms
out to your sides and overhead, stretching tall.
Yog
a
DA
Y6
Hold
30 t each p
o
Perf 60 sec ose
or m
ond
s.
th
3 tim is circui
t
es.
Bend forward from the
hips (bend your knees if
you need to) and push
your tailbone back, while
you sweep your hands
back out to the sides and
down to the ground,
ground placing your fingertips
ngerti
under your feet.
fe
Allow your head
h
to hang, and
an
breathe deeply
de
and evenly while
contracting your
quads to he
help
relax and len
lengthen
the hamstring
hamstrings.
Hold. Then bring your
hands to your hips, press
your tailbone down,
down and
hinge back to a standing
stan
position with a long,
long
straight torso.
torso
51
REVERSE DIABETES
a
g
o
Y DAY 6
e
pos
each onds.
d
l
o
H
sec rcuit
i
o 60
30 t m this c
r
.
o
s
f
r
e
Pe
3 tim
2 Cob
Cobra
WORKS:
ABS, ARM
ARMS, CHEST, AND BACK
Lie facedown
facedo with your feet together, toes pointed, and
your hand
hands on the floor, palms down just in front of your
shoulders.
Lift your chin
c
and gently extend your arms, contracting
your glute
glutes and lifting your upper body off the floor as
far as comfortably
com
possible.
If you feel any strain in your back, alter the pose so that
you kkeep your elbows bent and your forearms on the floor.
52
MOVE TO
BEAT
Yog
a
DA
Y
6
Hold
30 t each p
o 60
o
se
Perf
orm second
s.
this
3 tim circui
t
es.
3 Gate
WORKS:
LEGS, ARMS, AND CORE
Kneel on the floor with
your knees hip-width
apart. Stretch your left leg
out to the left side and
turn the foot so the sole is
flat on the floor, toes
pointed to the left. Place
the back of your left hand
on the outer edge of your
left thigh, palm facing up.
Extend your right arm
overhead, fingers pointed
toward the ceiling, palm
facing left. Keeping your
right upper arm close to
your ear, bend from the
waist and stretch to the
left. Allow your left arm to
slide down your left leg.
Turn your head to look
past your right elbow.
Hold 30 seconds. Switch
sides.
53
REVERSE DIABETES
Lose
Weight
in Your Sleep
Deep, sweet sleep. It’s not simply
a weekend luxury—
it’s critical to your health. Sleep is proven to help
people with diabetes control their blood sugar, and
it’s also a powerful strategy for shedding unwanted
pounds. Both are important strategies for reversing diabetes. And what could possibly be easier or
more enjoyable than snoozing?
Getting too little sleep can actually be dangerous if you have diabetes. A chronic lack of sleep
reduces your body’s sensitivity to insulin and is
associated with higher A1C scores, an indication
of poor long-term blood sugar control. In a dramatic University of Chicago experiment, healthy
young men who went without much sleep for
just one week became 30 percent more insulin
resistant than they were at the start of the experiment. Shut-eye shortfalls also contribute to a
higher risk for diabetes complications.
54
CHOOSE TO
BEAT
In a massive Harvard study, women who slept 5 hours a night
were 32 percent more likely to gain 33 pounds or more over
16 years than women who slept 7 hours or more—even when the
women who slept longer ate more than the other women.
55
REVERSE DIABETES
Logging more zzz’s, on the other
hand, not only benefits your blood
sugar but also helps you shed excess
body baggage by making you less
hungry and better able to resist
those muffins, cookies, and other
need-energy-now foods. In the same
University of Chicago study, scientists discovered that levels of the
appetite-stimulating hormone leptin
rose as the volunteers’ sleep debt
grew. The men began to crave highcarbohydrate foods such as candy,
cookies, potato chips, and pasta.
“Your metabolism is a lot like a battery, and it needs to be recharged
at night,” says Sunil Mathews, MD,
medical director of the Sleep Center
at Baylor Medical Center at Irving
in Texas. If you sleep too little, or
not deeply enough, your metabolic
battery does not fully recharge, triggering a host of problems. Body cells
don’t soak up and burn blood sugar
as readily, so carbohydrates are more
likely to be stored as fat. The stress
hormone cortisol rises, too, causing
your body to break down muscle
tissue (further slowing your metabolism) and put on belly fat.
Ready to make sleep a priority?
Use our morning-to-night guide
for getting more and better-quality
shut-eye.
56
CHOOSE TO
BEAT
In the Morning
Set your alarm for the same time every
day. Most of us try to push during the week and
sleep in on the weekends, but that throws off
the body’s natural rhythms. Instead, get up at
the same time on weekends as you do during the
week. A regular sleep pattern trains your body to
feel tired and fall asleep more easily at night and
wake refreshed and ready to go in the morning.
Expose yourself—to light. Open the blinds.
Sip your coffee or tea outdoors. Go for a short
walk. Sunlight is one of the most powerful regulators of your body clock, activating receptors in
your brain that tell the body it’s time to be awake
and alert.
In the Afternoon
Shake a leg. Go for a brisk walk at lunch or
hit the gym at 5:15—your choice, as long as you
do something that works up a sweat. Regular
exercise reduces the amount of time it takes
to fall asleep at night by an average of 12 minutes, and better yet, it increases total sleep
time by 42 minutes. How? By pulling the plug
on stress hormones, which keep many of us up
at night. (Actually, exercises initially increase
the hormones, but a few hours later the body
sends out signals to reduce them. That’s why you
should try to end your workout at least four to
six hours before bedtime, to give the reduction
time to kick in.) Most researchers think exercise
also works by raising body temperature. If you
exercise vigorously enough to raise your temperature in the late afternoon, it will fall around
bedtime—and decreased body temperature
naturally triggers sleep.
57
REVERSE DIABETES
Sip decaf tea. Experts recommend you stop
drinking caffeine at least 6 hours before bedtime.
If you still have trouble sleeping, consider giving
it up altogether. Research finds that people who
stop drinking caffeinated beverages tend to
fall asleep more quickly, stay asleep longer, and
sleep more deeply compared to when they consumed caffeine. If you’re used to using caffeine
to stay awake in the afternoon, consider taking a
20-minute nap or a quick, brisk walk instead.
In the Evening
Share the chores. Ask for help from your
spouse so you don’t feel as stressed during nighttime duties such as bathing the kids.
Say “no” to vino. Wine makes you drowsy but
tends to reduce sleep quality and cause you to
wake in the night.
Cease and desist. If you answer e-mails, take
phone calls, and do other work up until the
minute you dive into bed, you’ll end up mentally
taking your work with you. About an hour before
bed, turn off your computer and cell phone and
put away any other work. It’s a great time to do
some gentle stretching or yoga.
Take a very warm shower or bath. This will
increase your body temperature. Then, after you
get out and your body temperature falls again,
you will feel sleepy and drift off more easily.
Listen to soft, slow music. Study participants
who listened to music for 45 minutes before
going to bed slept longer and more deeply and
were less sleepy the next day than participants
who didn’t spin the soothing tunes.
58
CHOOSE TO
BEAT
How to Overcome One Late Night
Despite our best efforts, we all have bad nights from time to time. Maybe your
kid’s illness kept you up most of the night or you couldn’t pass up a once-in-alifetime late-night event. Is there a way to keep one night’s sleep deficit from
showing up on your thighs? Carol Ash, DO, medical director of the Sleep for
Life program at Somerset Medical Center in Somerville, New Jersey, offers
these suggestions.
1.
Sleep in, but
only an hour
later.
Sleeping in longer than that will
backfire by keeping you awake the
next night.
2.
Perk up by
exposing
yourself to
sunlight.
Bright light stimulates the brain. Also
take periodic breaks to move around
and stretch.
3.
If you just
can’t stay
awake, have
some coffee.
Limit yourself to one cup more than
your usual amount or you might be in
for another bad night’s sleep.
4.
Take a
30-minute
nap in the
afternoon.
Don’t nap longer or again, you’ll pay the
price at bedtime.
Dim your surroundings. At least 30 minutes
before bed, turn off the TV, computer, e-reader,
and anything else that has a lit screen. If you
have dimmer switches, turn down overhead
lighting as well. Bright light tells your body it’s
time to be awake, not asleep.
59
REVERSE DIABETES
At Bedtime
Set the stage in your bedroom. For sleep,
of course! (Though sex can be a great snooze
inducer.) Turn down the thermostat. Most
people sleep best at a temperature somewhere
between 54° and 75°F. (To avoid a thermostat
war, the colder partner should wear more
clothing and use an extra blanket.) Make your
bedroom as dark and as quiet as possible. Shut
the window if the sound of traffic, a train, or
passers-by might wake you. Close the blinds or
shades so it’s truly dark (invest in heavier, lightand noise-blocking shades if you need to). Turn
your alarm clock around so you can’t see the
glow or put a sock in front of it, and get rid of any
other small sources of light. Use a fan or white
noise machine to block out distracting sounds.
“Sleep is as critical as
water or air. Yet most
of us assume sleep is
a luxury, something
that we can sacrifice in
an effort to meet life’s
demands. It’s not,” says
osteopath and sleep
expert Carol Ash.
Make a to-do list for tomorrow. How many
times do we lie down and drift off only to bolt
awake because we forgot to pay a bill or make an
appointment? Keep a notebook at your bedside
table so that you can write down things that you
have to do the next day, or any other worries that
have been nagging you throughout the day, to
free your mind for sleep.
Go to bed at the same time every night—
a time that will allow you to sleep a full
8 hours. Get into bed 20 minutes before that,
though, because it takes roughly that long to
relax and fall asleep. In other words, if you are
getting up at 6:30 a.m., get into bed at 10:10 and
aim to be asleep by 10:30.
If you don’t fall asleep within 20 minutes,
get up. Walk around, sit quietly in another
room, or read something boring (in dim light)
until you feel sleepy.
60
CHOOSE TO
BEAT
In the Middle of the Night
If you wake up and can’t get back to sleep,
get out of bed. Again, walk around, sit quietly
in another room, or read until you feel sleepy.
Just don’t stay in bed waiting desperately for the
sandman to come. Tossing and turning causes
you to associate your bed with frustrating wakefulness rather than peaceful sleep, which could
trigger a bad insomnia cycle.
Move the show elsewhere. Can’t sleep? Get
up and try sleeping in the guest bedroom, especially if your spouse or pet woke you. A change of
scenery provides a fresh opportunity to nod off.
ARE YOU GETTING ENOUGH SLEEP?
The average woman sleeps fewer than 7 hours during the workweek, and
women are more likely to have trouble falling and staying asleep than men.
Why? Monthly hormone shifts tend to periodically cause sleeplessness. Babies
and children cause countless sleepless nights, too. And there’s that guy next to
you who snores, the dog that feels the need to walk in circles in the middle of
the night, and the kid who crawls in next to you, only to pee on your leg.
Remember that lack of sleep hits you where it hurts: your waistline. If you
answer “yes” to any of these three simple questions, you’re probably not
getting enough.
1.
2.
Do you feel groggy when you wake, wishing you could hit the
snooze button and stay in bed a while longer?
3.
Do you accidentally nod off while watching television in
the evening?
Do you feel sleepy right after lunch and struggle to get
through any given day without either a nap or copious
amounts of caffeine?
61
REVERSE DIABETES
PRETTY FEET,
Healthy
Feet
Exactly what to do to make sure
yours are happy forever
We want you to love
your feet because
if you have diabetes, they need your
tender loving care.
Two common effects
of diabetes are poor
blood circulation and
nerve damage due to
high blood sugar. The
repercussions often
show up in your feet.
Why? Poor blood circulation makes your
feet far more vulnerable to infections.
Nerve damage can
62
make it hard for you
to detect any problems. That adds up to
a frightening cycle: A
cut or blister occurs,
you don’t sense it, bad
circulation means it
doesn’t heal normally.
The problem gets
worse, but you still
barely feel it, so you
ignore it—and soon
you’re in trouble.
Foot problems are the
most common cause
of admission to a hospital for people with
An ode
to your feet
Feet get you from here
to there. They give you
reason to go shoe
shopping with girlfriends. They are
secret weapons on a
cold night, when your
bedmate says something that requires
retaliation. They are
highly sensitive to
touch. Their bottoms
have whole-body
healing powers,
according to many
natural-healing methods. They let you paint
their tips.
Feet are the perfect
playthings for children;
“This little piggie...”
triggers uncontrolled
giggling, even today.
When the rest of you is
exhausted from a toolong walk, they still
carry you home. And
feet do it all thanklessly,
with a minimum of care
or complaint.
(Applause!)
diabetes; they can
even lead to amputation. And yet, all that
is so easy to prevent!
Treat your feel well
with these tips.
CHOOSE TO
BEAT
Inspect
Them
Follow Rule #1. And that
is, do an inspection every
night, right when you take
off your shoes and socks.
Make it automatic, just like
buckling your seatbelt. Start
with your toes, then do the
bottoms, sides, tops, and
ankles. Regularity is the key.
Catching a problem early
will help you prevent serious complications.
Keep a mirror under
your bed. It’s pretty easy
to see the tops and sides of
your feet, but many people
aren’t agile enough to get a
good look at the bottoms.
Buy a mirror that’s about
the size of a sheet of notebook paper and place it
mirror-side up under your
bed. At bedtime, use your
toes to slide the mirror out.
Examine your feet in the
mirror, and then slide the
mirror back into its hiding
place.
Get your spouse to
play “footsie” with
you. If you have a hard
time checking your feet
thoroughly (due to back
problems, eyesight problems, or any other reason),
enlist your spouse’s help—
and provide a kiss in return.
Watch for irritations
large and small. Look
for open sores, cuts, and
signs of infection—swelling,
redness, drainage, oozing, or
warmth anywhere on your
foot. Call your doctor immediately if you have signs of
infection. Pay particular
attention to the toes and the
ball of your foot; that’s
where most foot ulcers
develop. Smaller problems,
including corns, or calluses,
need attention, too, but
aren’t an emergency.
Clean and treat minor
scrapes and cuts right
away. Wash your hands
with soap and water. Then
wash the wound with soap
and water, rinse with more
water, and pat it dry. Dab
some antibiotic ointment
onto a cotton swab and
smear a thin layer of ointment onto the wound.
(Don’t apply the ointment
with your finger.) Cover the
wound with an adhesive
bandage. If the wound
doesn’t look better within
a day, call your doctor or
podiatrist immediately.
63
REVERSE DIABETES
Nurture
Them
Slather on moisturizer. When you inspect
your feet each night, see if
tiny white flakes are falling
to the floor. Those flakes are
dry skin cells, a sign that
your skin is too dry. Rub in a
thick moisturizing cream or
lotion thoroughly, paying
particular attention to your
heels and the balls of your
feet. (Don’t put it between
your toes, where it may discourage skin from wearing
away.) Then tuck your feet
into clean socks.
Use moisturizing bar
soap. Wash your feet daily
in water that’s warm but not
hot. Avoid liquid soaps; they
are more likely to leave your
skin dry, which can lead to
cracking. Also avoid exfoliating soaps, which can be
too rough on your skin and
perfumed soaps, which
cause skin reactions in
some people.
Choose clippers
designed for toenails.
Toenail clippers are larger
and have more leverage
than fingernail clippers, so
they can snip through
thicker toenails without
your applying excess pressure, which could lead to
injury. Also, their blades are
less rounded, making them
more suitable for big ol’
toes. You can purchase
lever-style toenail clippers
(which look like oversized
64
fingernail clippers) or scissor-style clippers (which
look like mini-wire cutters).
Nail files and emery boards
are acceptable alternatives,
if used with care.
Pass on over-thecounter callus and
corn treatments. When
you have reduced feeling in
your feet, it’s easy for such
treatments to damage your
skin without you knowing it.
The active ingredient in
most callus treatments is an
acid that can eat away not
only dead skin, but healthy
skin, too. Don’t use pumice
or a file, either; the risk of
injury is high, and such
instruments aren’t sterile.
Instead, for corns, calluses,
or ingrown toenails, see
your doctor or podiatrist.
Slip into slippers. If
you’ve kicked off your shoes
for the night, slip into a pair
of slippers to protect your
feet before you hit the sack.
Walking around barefoot is
never a good idea for
people with diabetes.
CHOOSE TO
BEAT
Protect Them
Buy shoes that feel
comfortable on day
one. Don’t tell yourself that
new shoes will feel better
when they’re broken in, or
that the leather will stretch
in time. All it takes is one
small blister to start a cascade of trouble. Best is a
shoe with ventilation that
allows the shoe to “breathe.”
Wear soft, sweatwicking athletic socks.
If your feet get moist, your
skin will soften and blister
more easily. Avoid cotton
socks, which soak up sweat.
Instead, wear socks made of
synthetic materials like
CoolMax and Dri-Fit or natural fabrics like wool and
bamboo; both absorb and
then release sweat into the
air, so your feet stay dry and
free of hot spots.
Have a pair of shoes
just for walking. They’ll
help you travel farther and
faster with more comfort—
and no blisters or injuries.
Buy your shoe based on the
terrain you’ll be walking, the
mileage you’ll be covering,
and the pattern of your foot,
as revealed by the wear
spots on your old shoes. For
example, if the inner heel is
more worn than the outer
heel, your foot probably
turns in excessively as you
walk. In this case, you’ll want
some extra arch support
and a shoe designed for
“motion control.”
Don’t go barefoot.
Yes, we love the feel of
grass, sand, or even carpet
under our feet. But we
love our health even more.
And nothing leads to cuts
on your feet like going
barefoot.
Avoid temperature
extremes. Be it piping
hot sand at the beach or an
icy front step at home, heat
extremes are hazardous to
your feet. Even overheating
in bed, from too many blankets or a heating pad, can
cause real damage to
your feet.
Skip the pedicures.
Yes, it’s a lovely luxury. But
many pedicurists have a
rough touch. There are
countless reports of foot
infections among people
with diabetes caused by a
pedicurist who cut away
tough skin too aggressively or by instruments or
foot spas that weren’t
completely sterile.
65
REVERSE DIABETES
Cure
THE HAPPINESS
22 Secrets to Positive, Stress-Free Living
It’s a universal truth:
We all want to feel
happy, successful,
and in control of our
lives. If you have diabetes, a sunny can-do
spirit will even make
it easier for you to
manage your health.
Maintaining a positive outlook has been
66
shown, over and
over, to reduce stress
hormones that raise
blood sugar and pack
on belly fat; to crank
up a sluggish immune
system; and even to
lower the risk of heart
disease, the number
one killer of people
with diabetes.
Not a natural-born
optimist? No worries.
Try just one or two of the
following strategies for
improving your attitude
and keeping stress under
control and you’ll notice
right away how it seems
much easier to enjoy life
and do the right thing
for your health.
CHOOSE TO
BEAT
Keep Your Eyes on the Prize
Diabetes can be a blessing in disguise. Some
people who’ve managed their condition well say
they are healthier now than they were before
their diagnosis. They have better habits and
happier lives—and you can, too.
Set moderate,
achievable goals.
Research from Indiana
University in Indianapolis shows that
most people think they
have to drop 50 to 100
pounds to be “successful” at weight loss, a
belief that sets them
up for failure. Instead,
start with a reasonable goal, like losing
10 pounds, which
should yield noticeable
improvements in your
health. Small daily
goals are important
too, and meeting them
provides a sense of
accomplishment that
keeps you going. Aim
to eat one extra vegetable serving or walk for 5
more minutes today.
Think like a winner.
Diabetes is very manageable, and most
aspects of managing
it are absolutely under
your control. So if you
find yourself assuming that you’re going
to suffer the same fate
as, say, a close relative who had serious
complications from
the disease, you can
do one of two things:
you can throw your
hands up and assume
the worst. Or you can
say, “This isn’t going
to happen to me.” The
choice is always yours.
Visualize your
future. Taking good
care of your diabetes
requires daily determination. Thinking
about your future
and visualizing the
way you want to live
it can help motivate
you to take good care
of yourself today. Do
you want to be healthy
enough to play with
your grandkids as
they grow up? Do you
love golfing, fishing, or
traveling, and want to
enjoy them for a long
time? Picture yourself
living this future.
Say “no” to your
inner skeptic. When
a “downer” thought
threatens to drag
you into the deep,
fight back. If you find
yourself thinking
that you’ll never be
able to lose weight or
stick to a healthy diet,
tell yourself “no!” in
your firmest, most
commanding voice,
whether you do it in
your head or out loud.
Sometimes this is all it
takes to stop nagging,
negative thoughts
from snowballing into
a defeatist attitude.
Laugh at your
foibles. Finding
humor in your own
life doesn’t mean
laughing at who you
are, it means fi nding the funny side of
what you’re doing,
what you’re thinking,
or what’s happening
to you.
67
REVERSE DIABETES
Get Your Family In On the Act
What’s family for if not fun, love, and support?
Let your family life be a help, not a hindrance, to
your health and happiness.
Get some exercise
together. There’s
nothing like exercise
to boost your mood
and self-confidence.
But being the only
member of the household who exercises
is like, well, swimming upstream. Make
physical activity part
of your family’s culture, and everyone
will benefit. Start
by instituting a new
ritual: Every Wednesday after dinner, take
a walk to the frozen
yogurt parlor. Every
Sunday afternoon,
take a family bike
ride. Before long, it
will become second
nature to everyone—
and something the
whole family looks
forward to.
Take up a new sport
as a family. How
about skiing? Or, if
you’re nowhere near
the slopes, sign everyone up for ice skating
68
or golf lessons. You’ll
have one more activity the family can
enjoy together.
If you want help
from your spouse,
ask. Many couples
have problems communicating their
wants and needs. For
instance, a women
might reason along
these lines: “If my
husband won’t help
with the housekeeping, why would he
want to help me with
my diabetes?” Don’t
brood. Tell your
spouse what you
need. Perhaps you
need time for yourself, time to exercise,
or Thursdays off
from cooking so you
can attend a support
group. You might be
surprised how willingly your spouse will
pitch in to help you,
especially when it’s
clear that your health
is at stake.
Work with your
spouse to establish health goals.
Remember, your
spouse has a vested
interested in keeping you healthy.
Decide together what
efforts you’ll make
to better manage
your disease, such
as a daily 30-minute
walk after dinner or
bringing lunch from
home. When the two
of you set these goals
jointly, your efforts to
manage your disease
will be less likely to
spawn resentment
or arguments. For
instance, you might
decide that you will
start taking a salad
to work every day for
lunch. If your spouse
is on board with this
idea, he or she might
even offer to help
chop the peppers or
wash the lettuce.
Put your marriage
first. A growing pile
of research links
unhappy marriages
with high blood pressure, high levels of
stress hormones, and
CHOOSE TO
BEAT
depression. Help yours
along by remembering to say “thank you”
to your spouse at
least once a day and
offering to do small
kindnesses without
being asked. Chances
are your spouse will
respond in kind.
Massage your
partner tonight,
and get a massage
tomorrow night.
Receiving a massage is a great way
to lower your stress
hormones and in turn,
your blood sugar. And
who knows where a
massage could lead?
We won’t dare to
presume, but keep in
mind that sex is not
only good exercise
but a wonderful way
to nurture your relationship. Money may
not buy happiness—
but love does.
HAPPINESS EQUALS HEALTH
Even doctors now acknowledge that staying happy is key to staying
healthy. When we asked more than 100 doctors what it takes to keep health
problems at bay, these are some of the surprising responses we got.
“Believe in something good.”
“Focus on a higher sense of purpose.”
“Develop your unique potential.”
“Eat less, exercise more, and have fun.
“Love the ones you’re with—spouse, children, extended family,
faith family, neighbors, co-workers, community members.”
“Achieve balance in your life.”
“Exercise every day, eat a well-balanced diet, maintain meaningful social
interactions and relationships, and choose work that is important to you.”
“Find meaning in your life.”
“Manage stress and enjoy your friends.”
69
REVERSE DIABETES
Just Say “Zen”
Even happy lives hit plenty of speed bumps. It’s
how you handle them that counts. Resilience is
the ability to deal with life’s big and small challenges—and it’s a trait you can cultivate.
Get enough sleep.
Anyone who’s sleepdeprived copes badly
with obstacles or
stressful events. If
you’re well rested,
you’ll be more resilient
and better able to face
the issues that come
your way with an “I can
handle this” attitude.
Carve your exercise
time in stone. When
life starts to burst at
the seams, it may be
tempting to let your
exercise plans slide.
Don’t do anything of
the sort; let something
else slide instead.
Why? In the end, exercise actually boosts
energy level and helps
melt away stress.
Make stress-relieving “dates” with
yourself. It’s equally
important whether
you’re a workaholic
or you’re retired to
find outlets for stress
70
and also for boredom,
which can cause its
own kinds of stress.
Whether it’s evening
walks, knitting, reading, going to yoga
class, or having lunch
with an old friend,
make the time, then
follow through. By
spending some quality “you” time, you’ll
be better able to face
whatever challenges
come your way.
Join a weekly or
monthly diabetes
support group.
Remember, you’re
hardly alone in having
diabetes; there are
almost 200 million
people worldwide who
also do too. Reach out
to some of them. Studies show that people
who have support are
more resistant to the
damages of stress than
those who go it alone.
Ask your doctor, check
at your local hospital,
or search online at
www.diabetes.org for
a local support group.
Develop a personal
mantra. Repeat it
to yourself any time
you’re feeling grumpy,
stressed, or bummed
out. The phrase can be
as simple as “Life happens” or “Don’t sweat
the small stuff.” If you
can’t think of anything,
search for inspirational quotes on the
web. If you’re a worrier, maybe you should
remember the Swedish
proverb: “Worry often
gives a small thing a
big shadow.” If you’re
feeling blue, maybe the
Confucius saying, “Our
greatest glory is not
in never falling, but
in rising every time
we fall,” will speak to
you. And there’s no one
better at pure inspiration than Ghandi, who
said, “My life is my
message.”
Get dietary help. If
you’re in the throes of
burnout, it’s easy to
get waylaid by foods
you’re not supposed
to eat. Ask your doctor
CHOOSE TO
BEAT
for a referral to a registered dietician. This
expert will help you
pinpoint your pitfalls
and offer suggestions
for healthier meals
and strategies for getting back on track.
Check in with supportive friends.
Having cheerleaders
who will share even
small successes—
such as avoiding
French fries for a week
or walking for 10 minutes on an extra busy
day—can help you feel
empowered. Create
a group of email buddies you can reach out
to at least once a week.
Recognize your
successes. People are
awfully quick to dwell
on their failures and
forget their successes.
Were your blood sugar
peaks lower this
week? Did you lose
a pound? Have your
cholesterol readings
improved? Are you
able to walk further
than you could before?
Success comes in many
forms, and each one is
worth celebrating.
71
REVERSE DIABETES
Soup’s
On!
9 Slurp-Worthy
Soups and Stews
Psst: They’re
all low-cal!
Nothing warms your heart, soul, and stomach
like a steaming bowl of delicious soup or a stew
that stands up to your spoon. And supping on
filling soup is a boon to your waistline—provided
you ladle out the right stuff. The trick is to load
your bowl with plenty of richness and flavor
without butter or cream and sans a lot of salt.
Voilà! We’ve developed a dream collection of
recipes to see you through the rest of winter
and beyond, pumping them with good-for-you
ingredients like beans and lentils, red and green
vegetables, and yes, lean meats, tuned for maximum taste with herbs, spices, and smoky flavors.
Every recipe is low in calories, and most are rich
in fiber and high in protein—a winning (or shall
we say losing) combination for weight loss. Set
your napkin in your lap and enjoy!
72
RECIPES TO
BEAT
73
REVERSE DIABETES
Beef and Black Bean Chili
Chili recipes are like novels; they’re open to interpretation. This one bumps
up the beans, bell peppers, and onions for more flavor and antioxidants.
Don’t worry—there’s also plenty of beef for mouth-filling satisfaction.
Prep Time 10 minutes
|
Cook Time 1 hour
● 8 ounces extra-lean
ground beef
● 1 onion, chopped
● 1 carrot, chopped
● 1 red bell pepper, seeded
and chopped
● 2 jalapeño peppers,
seeded and chopped
● 2 cloves garlic, chopped
● 1 can (28 ounces)
chopped tomatoes,
with juice
● 2 cans (15 ounces each)
black beans, rinsed and
drained
● 11/2 cups low-sodium
beef broth
● 2 tablespoons
Worcestershire sauce
● 1 tablespoon chili powder
● 11/2 teaspoons ground
cumin
● 11/2 teaspoons dried
oregano
● 1/8 teaspoon ground black
pepper
● 3 tablespoons fresh
cilantro
74
|
Serves 6
1. Cook the beef in a large soup pot over medium heat
until browned all over, about 5 minutes.
2. Remove the beef to a bowl and add the onion,
carrots, bell pepper, jalapeño peppers, and garlic to the
pot. Cook until the vegetables are soft, about 8 minutes.
3. Add the tomatoes (with juice), beans, broth,
Worcestershire, chili powder, cumin, oregano, black
pepper, and reserved beef.
4. Bring to a boil over high heat. Reduce the heat to
medium-low and cook until thickened and flavorful,
about 45 minutes. Garnish with the chopped cilantro.
Per serving: 214 cal, 3 g fat (1 g sat), 20 mg chol, 394 mg
sodium, 10 g fiber, 17 g protein, 89 mg calcium
RECIPES TO
BEAT
Turkey Noodle Soup
There are as many recipes for turkey noodle soup as there are American
cooks. Ours keeps calories to a minimum by using just a tiny bit of oil and
by using cooked turkey without the skin. If you have leftover cooked turkey,
this is the perfect place for it.
Prep Time 10 minutes
|
Cook Time
1 hour 20 minutes |
Serves 6
● 2 teaspoons canola oil
1. Heat the oil in a large soup pot over medium heat.
● 1 large onion, chopped
Add the onion, carrots, and celery and cook until
beginning to soften, 6 to 8 minutes. Add the broth, sage,
and pepper.
● 3 carrots, chopped
● 3 ribs celery, chopped
● 9 cups low-sodium
chicken or turkey broth
● 1 teaspoon rubbed sage
● 1/2 teaspoon ground black
pepper
● 3 whole cloves
● 1 bay leaf
● 2 cups chopped cooked
turkey
● 1 cup elbow macaroni
2. Tie the cloves and bay leaf in a cheesecloth bag or
clean coffee filter and add to the pot. Bring to a boil over
high heat, then reduce the heat to medium-low. Cover
and simmer until the carrots are tender and the flavors
have blended, about 1 hour.
3. Add the turkey, macaroni, and parsley and simmer,
covered, until the macaroni is tender and the soup is
heated through, about 15 minutes. Remove the spice
bag before serving.
Per serving: 250 cal, 6 g fat (1 g sat), 32 mg chol, 187 mg
sodium, 3 g fiber, 25 g protein, 62 mg calcium
● 1/4 cup chopped fresh
parsley
75
REVERSE DIABETES
76
RECIPES TO
BEAT
Pork Posole with Greens
Posole is a Mexican stew featuring hominy—dried corn kernels with the
hull and germ removed. Hominy is sold canned in most grocery stores and
offers a fair amount of fiber along with a satisfying chewy texture. Garnish
the stew with lime wedges, scallions, and chopped cilantro. Corn tortillas
make a nice addition, too.
Prep Time 10 minutes
|
Cook Time 45 minutes
|
Serves 6
● 1/4 cup ancho chile powder
1. Combine the ancho powder, paprika, oregano,
● 3 tablespoons smoked
paprika
cumin, and salt in a mixing bowl. Remove and set aside
3 tablespoons of the spice mix. Add the pork to the
remaining spice mix in the bowl and toss to coat.
● 2 teaspoons dried oregano
● 1 tablespoon olive oil
2. Heat 2 teaspoons of the oil in a large saucepan
over medium-high heat. Add the pork and cook until
browned all over, about 5 minutes. Remove to a plate,
scraping the pan bottom. Add the remaining 1 teaspoon
oil to the pan and reduce the heat to medium. Add the
onion and pepper and cook until soft, about 5 minutes.
Add the garlic and cook 1 minute.
● 2 cups chopped onion
3. Return the pork to the pan along with the tomatoes,
● 11/2 cups chopped green
bell pepper
broth, hominy, Worcestershire, and reserved spice mix.
Bring to a boil over high heat, then reduce the heat to
medium-low, partially cover, and simmer for 30 minutes.
● 1 teaspoon ground cumin
● 1/4 teaspoon salt
● 11/2 pounds boneless pork
loin fillet, cut into bitesize cubes
● 1 tablespoon minced
garlic
● 1 can (15 ounces) lowsodium diced tomatoes,
with juice
● 21/2 cups low-sodium
chicken broth
4. Stir in the chard and cook until wilted, about
5 minutes.
Per serving: 314 cal, 8 g fat (2 g sat), 74 mg chol, 594 mg
sodium, 7 g fiber, 30 g protein, 89 mg calcium
● 1 can (20 ounces) hominy,
drained
● 2 tablespoons
Worcestershire sauce
● 12 ounces green chard,
stems removed, leaves
coarsely chopped
77
REVERSE DIABETES
Lighter Beef Stew
With only a few simple swaps, classic beef stew gets a complete calorie makeover. We reduced the amount of oil needed for sautéing, used a lean cut of
beef, and replaced the traditional heavy cream with evaporated skim milk.
Prep Time 10 minutes
|
Cook Time 1 hour
|
Serves 4
● 1 tablespoon olive oil
1. Heat the oil in a wide, deep pan over medium-high
● 12 ounces beef bottom
round roast, cut into
3/4-inch cubes
heat. Add the beef and cook until browned all over, 5 to
6 minutes. Remove to a bowl.
● 1/2 cup chopped onions
● 1 green bell pepper,
chopped
● 2 cloves garlic, minced
● 1 teaspoon paprika
● 1 teaspoon dried thyme
● 2 Yukon Gold potatoes,
peeled and cut into
3/4-inch cubes
● 3 carrots, sliced
● 1 can (14 ounces) lowsodium broth
● 1/4 cup evaporated skim
milk
● 2 tablespoons cornstarch
● 2 tablespoons dry sherry
or red wine
78
2. Add the onion and pepper to the pan and cook over
medium heat until soft, about 4 minutes. Add the garlic,
paprika, and thyme and cook for 1 minute. Stir in the
potatoes, carrots, broth, and reserved beef. Bring to a
boil over high heat, then reduce the heat to low, cover,
and simmer until the meat is nearly tender, about 45
minutes.
3. Stir in the evaporated milk.
4. In a cup, mix the cornstarch and sherry or wine until
dissolved, then stir into the stew. Cook until slightly
thickened and bubbly, about 5 minutes.
Per serving: 289 cal, 8 g fat (2 g sat), 49 mg chol, 136 mg
sodium, 4 g fiber, 24 g protein, 106 mg calcium
RECIPES TO
BEAT
Portuguese Kale Soup
with Beans
Traditional Portuguese soups include linguiça, a hard-to-find smoked
sausage flavored with paprika. Ours uses lower-fat turkey kielbasa for the
same smoky taste without all the calories. Smokiness also comes from
smoked paprika, which is now widely available in grocery stores.
Prep Time 10 minutes
|
Cook Time 50 minutes
|
Serves 6
● 2 teaspoons olive oil
1. Heat the oil in a large soup pot over medium heat.
● 6 ounces reduced-fat
smoked turkey kielbasa,
chopped
Add the kielbasa and cook until browned all over, about
5 minutes. Remove to a bowl.
● 1 large yellow onion,
chopped
● 1 rib celery, chopped
● 1 clove garlic, minced
● 6 cups low-sodium
chicken broth
● 2 cups water
● 8 ounces kale, thick stems
removed and leaves sliced,
or 2 packages (10 ounces
each) frozen kale, thawed
and squeezed dry
2. Add the onion and celery to the pot and cook until
soft, 5 to 6 minutes. Add the garlic and cook 1 minute.
Return the kielbasa to the pot and add the broth, water,
and kale. Bring to a boil over high heat, then reduce the
heat to medium-low. Cover and simmer until the kale
begins to wilt, about 10 minutes.
3. Stir in the potatoes, paprika, red-pepper sauce, and
salt. Simmer, covered, until the potatoes and kale are
tender, about 20 minutes. Add the beans and cook just
until heated through, about 5 minutes.
Per serving: 204 cal, 4 g fat (1 g sat), 10 mg chol, 554 mg
sodium, 5 g fiber, 14 g protein, 109 mg calcium
● 12 ounces red potatoes,
cut into 1/2-inch pieces
● 1/2 teaspoon smoked
paprika
● 1/2 teaspoon hot redpepper sauce
● 1/4 teaspoon salt
● 11/2 cups cooked or
canned red kidney beans
or cannellini beans, rinsed
and drained
79
REVERSE DIABETES
Shrimp and Turkey Gumbo
Most gumbos start with onions, tomatoes, and peppers. This one takes a
shortcut by using jarred salsa, made from the same ingredients. It also features the traditional shrimp, sausage, and okra. Take me to the river!
Prep Time 10 minutes
|
Cook Time 35 minutes
|
Serves 4
● 1 cup uncooked white rice
1. In a small pot, cook the rice according to package
● 2 tablespoons canola oil
directions.
● 1/4 cup all-purpose flour
2. Meanwhile, in a large pot over medium-high heat,
cook the oil and flour, stirring constantly with a wooden
spoon, until the mixture reaches a nutty brown color, 4 to
5 minutes.
● 1 cup chopped onion
● 1 cup chopped green bell
pepper
● 1/2 cup chopped celery
3. Stir in the onion, pepper, and celery and cook, stirring
often, until beginning to soften, 5 to 6 minutes.
● 11/2 cups fresh or frozen
sliced okra
4. Add the okra and cook 4 minutes.
● 2 cups jarred salsa (mild,
medium, or hot)
5. Stir in the salsa and tomatoes and cook until the
mixture begins to simmer, 2 to 3 minutes.
● 1 cup chopped tomatoes
● 1 can (141/2 ounces) lowsodium chicken broth
● 8 ounces reduced-fat
smoked turkey kielbasa,
halved lengthwise and
sliced
● 3/4 pound peeled and
deveined large shrimp
6. Add the broth and kielbasa and bring to a boil over
high heat. Reduce the heat to medium-low, cover, and
simmer until the flavors blend, about 15 minutes.
7. Stir in the shrimp, return to a simmer, and cook until
the shrimp appear bright pink, 3 to 4 minutes.
8. To serve, divide the gumbo among bowls and top
each serving with a large spoonful of rice.
Per serving: 361 cal, 8 g fat (1 g sat), 100 mg chol, 847 mg
sodium, 3 g fiber, 22 g protein, 111 mg calcium
80
RECIPES TO
BEAT
81
REVERSE DIABETES
Light Cheddar Broccoli Soup
Cheese soups often include cream for richness. This one relies on evaporated milk instead and uses plenty of real cheddar cheese along with
health-boosting broccoli. If you have trouble convincing your kids to eat
their vegetables, try this recipe.
Prep Time 10 minutes
|
Cook Time 20 minutes
|
Serves 6
● 1 pound broccoli
1. Trim and peel the broccoli stems. Cut off 12 small
● 1 tablespoon olive oil
florets. Coarsely chop enough remaining broccoli to
equal 2 cups. Blanch the chopped broccoli and florets
in boiling water just until bright green, about 2 minutes.
Drain and set aside, separating the 12 florets from the
chopped broccoli.
● 1 onion, chopped
● 1 rib celery, chopped
● 2 tablespoons all-purpose
flour
● 1 can (141/2 ounces)
reduced-sodium chicken
broth
● 1 can (12 ounces)
evaporated fat-free milk
2. Heat the oil in a medium saucepan over medium
heat. Add the onion and celery and cook until soft,
about 5 minutes.
3. Whisk in the flour and cook for 1 minute. Stir in the
● 1/2 teaspoon dried thyme
broth, evaporated milk, thyme, pepper, and nutmeg.
Cook, stirring constantly, until the mixture simmers and
thickens, about 5 minutes.
● 1/8 teaspoon ground black
pepper
4. Add the chopped broccoli, cheese, and salt. Stir until
● 1/8 teaspoon ground
nutmeg
● 11/2 cups shredded
reduced-fat cheddar
cheese (12 ounces)
● 1/4 teaspoon salt
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the cheese melts and the soup is heated through, about
3 minutes. Serve topped with the broccoli florets.
Per serving: 280 cal, 15 g fat (8 g sat), 43 mg chol, 678 mg
sodium, 3 g fiber, 23 g protein, 1,026 mg calcium
RECIPES TO
BEAT
Mediterranean Roasted
Vegetable Soup
Want an easy way to get your five-a-day? Try this deeply-flavored soup.
Not only is it chock-full of vitamin-rich tomatoes, potatoes, peppers, and
squash, it starts with a base of carrot juice.
Prep Time 15 minutes
|
Cook Time 45 minutes
● 12 ounces all-purpose
potatoes, cut into 1/2-inch
pieces
● 1 tablespoon olive oil
● 3/4 teaspoon salt
● 1/8 teaspoon ground black
pepper
|
Serves 4
1. Preheat the oven to 450 ºF.
2. Put the potatoes on a large rimmed baking sheet and
drizzle with 2 teaspoons of the oil, 1/4 teaspoon of the
salt, and the pepper. Shake to coat, then roast until the
potatoes begin to color and soften, about 10 minutes.
3. Add the onion, bell peppers, squash, garlic, another
● 1 large red onion, cut into
1/2-inch pieces
1/4 teaspoon salt, and the remaining 1 teaspoon oil. Toss
to coat, then roast until the vegetables are just tender,
15 minutes.
● 1 green bell pepper,
seeded and cut into
1/2-inch pieces
4. Add the tomatoes and rosemary and roast another
● 1 yellow bell pepper,
seeded and cut into
1/2-inch pieces
● 1 yellow squash, halved
lengthwise and cut
crosswise into 1/2-inch
pieces
● 4 cloves garlic, quartered
● 12 ounces plum tomatoes,
seeded and chopped
10 minutes.
5. Pour 1/2 cup of the water into the roasting pan and
scrape up any brown bits. Scrape the vegetables and
juices into a large soup pot. Add the carrot juice and
remaining 1/2 cup water. Bring to a boil over high heat,
then reduce the heat to medium-low, cover and simmer
for 10 minutes.
Per serving: 147 cal, 4 g fat (1 g sat), 0 mg chol, 506 mg sodium,
6 g fiber, 5 g protein, 78 mg calcium
● 1 tablespoon chopped
fresh rosemary
● 1 cup water
● 11/2 cups carrot juice
83
REVERSE DIABETES
84
RECIPES TO
BEAT
Mexican Chicken
Tortilla Soup
In North America, we make chicken soup with noodles. In South America,
tortillas are the norm. Here we season them with chili powder and crisp
them in the oven for a delicious topping to a simple soup. Jack cheese,
cilantro, and lime add even more bursts of flavor.
Prep Time 15 minutes
|
Cook Time 15 minutes
● 6 corn tortillas (6-inch), cut
into 1/2-inch-wide strips
● 1/2 teaspoon chili powder
● 2 teaspoons olive oil
● 1 small green bell pepper,
chopped
● 1 jalapeño pepper, seeded
and chopped
● 3 large scallions (green and
white parts), thinly sliced
● 3 cloves garlic, minced
● 2 large tomatoes, seeded
and chopped
● 1 can (14 ounces) lowsodium chicken broth
● 1/4 cup water
● 1 teaspoon ground cumin
● 1 teaspoon ground
coriander
● 1/4 teaspoon salt
|
Serves 4
1. Preheat the oven to 400 ºF.
2. Place the tortilla strips on a baking sheet, coat with
cooking spray, and sprinkle with the chili powder. Bake
until crisp, about 5 minutes.
3. Meanwhile, heat the oil in a medium nonstick
saucepan over medium heat. Add the bell pepper,
jalapeño pepper, scallions, and garlic and cook until the
scallions are tender, 2 to 3 minutes. Stir in the tomatoes
and cook until they start to collapse, 2 to 3 minutes.
4. Add the broth, water, cumin, coriander, and salt to
the pan and bring to a boil over high heat.
5. Add the chicken. Reduce the heat to medium-low,
cover, and simmer until the chicken is cooked
through, 3 to 4 minutes.
6. Divide the soup among bowls and top with the
tortilla strips, cheese, and cilantro. Serve with the lime
wedges for squeezing.
Per serving: 277 cal, 9 g fat (2 g sat), 35 mg chol, 390 mg
sodium, 5 g fiber, 19 g protein, 174 mg calcium
● 6 ounces boneless, skinless
chicken breast, cut into thin
strips
● 1/4 cup shredded reducedfat Monterey Jack cheese
● 2 tablespoons chopped
fresh cilantro
● 4 lime wedges
85
REVERSE DIABETES
Delectable
DIABETES-FRIENDLY
DESSERTS
Think that just because you’re living with diabetes you’ll
never be able to enjoy dessert? Think again.
Indulging in a delicious,
mouthwatering dessert
once or twice a week is
actually a terrific way
to stave off feelings of
deprivation—and ultimately reduce the odds
of your binging on badfor-you “disaster foods”
out of desperation. It’s
even an opportunity
to squeeze some more
diabetes-friendly foods
into your day while
keeping your sweet
tooth satisfied. Really?
Really. The following
collection of recipes is
designed to help you do
exactly that.
86
Luscious fruit? Check.
Chocolaty cocoa
powder brimming
with antioxidants?
Check. Almonds
rich in “good” fat?
Yes. Oats loaded
with sugar-lowering
soluble fiber? Yes.
Even vegetables! No
one—and we do mean
no one—will guess
that these dazzling
desserts are anything
but sinful. Carrot cake
with swoon-worthy
cream cheese glaze,
rich dark chocolate
soufflé cake, tangysweet apple-cranberry
crumble—who could
resist? Best of all, if
you keep your portion
size small, you can
dig into any of them
without a lick of guilt.
Eating well shouldn’t
ever mean feeling
deprived of the sweet
life, and with these
recipes, you never will.
RECIPES TO
BEAT
Fallen Chocolate Soufflé Cake Serves 12
A fallen cake is usually bad news, but this one’s a spectacular
success. This cake is supposed to sink, and when it does it
forms a thin, densely chocolaty layer. Making a rich-tasting
low-fat cake is quite a feat: We did it by using cocoa and just a
bit of solid chocolate—and not a scrap of butter.
Prep time: 15 minutes
Cook time: 30 minutes
¾ cup sugar
½ cup unsweetened cocoa
powder
¼ cup cold water
3 tablespoons semisweet
chocolate chips
A S SEEN
ON THE
FRON
COVE T
R!
1. Preheat oven to 375°F. Line bottom of 9-inch
springform pan with wax paper. Spray paper and sides
of pan with nonstick cooking spray.
2. Combine 1/2 cup sugar, cocoa, and cold water in
medium saucepan and stir until smooth. Add chocolate
chips and cook over low heat, stirring, until chips have
melted, about 1 minute. Stir in vanilla. Cool to room
temperature. Stir in egg yolk, flour, and wheat germ.
3. Beat the 5 egg whites and salt until frothy in medium
1 large egg, separated, plus
4 large egg whites
bowl. Add cream of tartar and beat to soft peaks. Add
remaining 1/4 cup sugar, 1 tablespoon at a time, and
beat to stiff peaks.
¼ cup flour
4. Stir one-fourth of egg whites into chocolate mixture
1 teaspoon vanilla
¼ cup toasted wheat germ
¼ teaspoon salt
¼ teaspoon cream of tartar
to lighten its texture, then fold chocolate mixture into
remaining egg whites until just combined. Pour batter in
pan. Bake until cake tester inserted in center comes out
clean, about 25 minutes. Cool in pan on a rack.
5. Remove sides of pan, cut cake into 12 wedges. Serve
with fresh berries and a dusting of confectioner’s sugar
(optional).
Per serving: 194 cal, 3.5 g fat (1 g sat), 21 mg chol, 101 mg
sodium, 3 g fiber, 6 g protein
87
REVERSE DIABETES
Pumpkin Custards Serves 6
Think of these custards as the best part of a pumpkin pie and enjoy the
fact that they are significantly lower in calories and much easier to make.
A pumpkin filling is distinguished by its seasoning. This one has a generous amount of cinnamon, which not only makes it taste good, it helps with
blood sugar control. Vanilla soy milk makes exceptionally rich-tasting,
low-fat custards. If you don’t have any on hand, substitute low-fat (1%)
milk and increase the vanilla to 1 teaspoon.
Prep time: 20 minutes
Cook time: 50 to 55
minutes
2 large eggs
2 large egg whites
2/3 cup sugar
3/4 cup canned unseasoned
pumpkin puree
1 ½ teaspoons cinnamon
½ teaspoon ground
nutmeg
¼ teaspoon salt
½ teaspoon vanilla extract
1 ½ cups vanilla soy milk
3 tablespoons whipped
cream or low-calorie
whipped topping
1. Preheat the oven to 325°F. Line a roasting pan with
a folded kitchen towel (this prevents the custard cups
from sliding around). Put a kettle of water on to boil for
the water bath.
2. Whisk the eggs, egg whites, and sugar in a large
bowl until smooth. Add the pumpkin puree, cinnamon,
nutmeg, salt, and vanilla. Whisk until blended. Gently
whisk in the soy milk.
3. Divide the mixture among six 3/4-cup custard cups.
Skim foam from the surface of the custards. Set the
custard cups on the towel in the roasting pan. Pour
enough boiling water into the roasting pan to come
halfway up sides of the custard cups. Place the roasting
pan in the oven and bake, uncovered, until custards
are set, 50 to 55 minutes. Transfer the custard cups to
a rack and let cool. Cover the custards and refrigerate
until chilled, at least 1 hour. Just before serving, top
each custard with a dollop of whipped cream (or
whipped topping).
Per serving: 166 cal, 4 g fat (1 g sat), 75 mg chol, 165 mg
sodium, 1 g fiber, 5 g protein
88
RECIPES TO
BEAT
89
REVERSE DIABETES
Lemony Blueberry Cheesecake Bars Makes 24
If you love cheesecake—and who doesn’t?—you will certainly enjoy this
wholesome bar cookie. We’ve used naturally sweet blueberries to stretch
the creamy filling. We’ve also swapped out the traditional shortbread
crust (made with white flour and a copious amount of butter) for a whole
wheat crust, which contains more fiber and a fraction of the saturated fat.
Prep time: 25 minutes
Cook time: 55 to 60
minutes
CRUST
1 ½ cups whole-wheat
pastry flour
¼ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
2 tablespoons unsalted
butter, softened
2 tablespoons canola oil
½ cup sugar
1 large egg, lightly beaten
1 teaspoon vanilla extract
CREAM CHEESE FILLING
12 ounces reduced-fat
cream cheese
½ cup sugar
1 tablespoon cornstarch
1. Preheat the oven to 350°F. Coat a 9 x 13-inch baking
dish with nonstick spray.
2. To make the crust: Whisk the flour, baking powder,
baking soda, and salt in a medium bowl. Beat the butter,
oil, and sugar with an electric mixer in a mixing bowl
until smooth. Add the egg and vanilla. Beat until smooth.
Add the dry ingredients and mix with a rubber spatula
just until the dry ingredients are moistened. Transfer the
dough to the prepared baking dish. Use a piece of plastic
wrap to press it into an even layer.
3. Bake the crust, uncovered, until puffed and starting
to brown around the edges, about 20 minutes.
4. To make the cream cheese filling: Blend the cream
cheese, sugar, and cornstarch with an electric mixer or in
a food processor until smooth and creamy. Add the eggs,
lemon zest, and vanilla. Beat or process until smooth.
Spread the blueberries over the crust. Pour the cream
cheese batter over the blueberries, spreading evenly.
5. Bake the bars until the filling has set, 35 to 40
minutes. Let cool completely in the pan on a wire rack.
Cut into 24 bars with a sharp knife that has been coated
with nonstick spray. The bars will keep, covered, in the
refrigerator for up to 4 days or in the freezer for up to
1 month.
2 large eggs, lightly beaten
4 teaspoons freshly grated
lemon zest
1 ½ teaspoon vanilla extract
3 cups fresh or partially
thawed frozen
blueberries
90
Per serving: 140 cal, 6 g fat (3 g sat), 40 mg chol, 105 mg
sodium, 1 g fiber, 3 g protein
RECIPES TO
BEAT
91
REVERSE DIABETES
Apple-Cranberry Crumble
Serves 8
With its emphasis on whole grains and fruit, this could be the ideal dessert. We’ve replaced the white flour in the typical recipe with whole wheat
to make a 100 percent whole grain topping and substituted fruit juice
concentrate and canola oil for much of the butter. This is an extremely versatile concept. Top off the crumble with a dollop of fat-free vanilla yogurt.
Prep time: 20 minutes
Cook time: 40 to 55
minutes
5 cups sliced peeled apples
(4–5 medium)
1 cup fresh or frozen
cranberries
baking dish with nonstick spray.
2. Combine the apples, cranberries, and granulated
sugar in the baking dish. Toss to mix. Cover with foil
and bake for 20 minutes (25 minutes, if using some
frozen fruit).
½ cup old-fashioned
rolled oats
3. Meanwhile, mix the flour, oats, brown sugar,
cinnamon, and salt with a fork in a medium bowl. Add
the butter and crumble with a pastry blender or your
fingertips until well blended. Add the oil and stir to coat.
Add the apple juice concentrate and stir and toss until
the dry ingredients are moistened.
½ cup firmly packed light
brown sugar
4. When the crumble has baked for 20 minutes, sprinkle
1/3 cup granulated sugar
2/3 cup whole wheat flour
2 teaspoons cinnamon
Pinch of salt
1 tablespoon unsalted
butter, cut into small
pieces
1 tablespoon canola oil
3 tablespoons frozen apple
juice concentrate
1 tablespoon chopped
walnuts
92
1. Preheat the oven to 375°F. Coat an 8-inch square
the flour mixture evenly over the fruit. Sprinkle with
the walnuts. Bake, uncovered, until the fruit is bubbly
and tender and the topping is lightly browned, 20 to 30
minutes longer. Let cool for at least 10 minutes before
serving warm or at room temperature.
Per serving: 241 cal, 6 g fat (1 g sat), 4 mg chol, 26 mg sodium,
4 g fiber, 3 g protein
RECIPES TO
BEAT
Peach and Blackberry Phyllo Pizzas
Makes 6
For this impressive dessert, layers of light and flaky phyllo make crisp,
elegant pizza “shells.” The phyllo bases are sprinkled with almonds and
then topped with an arrangement of sliced peaches and blackberries. A
light sprinkling of sugar caramelizes slightly in the oven, bringing out the
natural sweetness of the fruit.
Prep time: 30 minutes
Cook time: 15 minutes
5 sheets phyllo pastry
(14 x 18 inches)
Butter-flavored
cooking spray
2 tablespoons ground
almonds
3 large ripe peaches
1 cup fresh blackberries
1. Preheat the oven to 400°F and coat a baking sheet
with cooking spray. Lay out the 5 sheets of phyllo and
immediately cover with plastic wrap, then a damp
towel—phyllo dries out in a couple of minutes if left
uncovered. Work fast!
2. Place a sheet of phyllo on the work surface and spray
with cooking spray. Layer 4 more phyllo sheets, spraying
with cooking spray each time, and finally spray the top
sheet with cooking spray. Using a 5-inch saucer as a
guide, cut out 6 circles from the layered phyllo. Transfer
each layered circle to the baking sheet and sprinkle with
the ground almonds.
2 tablespoons sugar
3. To decorate, cut the peaches in half (do not peel),
To serve (optional)
1 cup reduced-fat
sour cream
twist apart, and remove the pits. Slice the peaches very
thin. Place the peach slices on the phyllo pastry circles
in a pinwheel design. Divide the blackberries among the
pizzas. Sprinkle 1 teaspoon sugar on top of each pizza.
1 tablespoon light
brown sugar
4. Bake pizzas until the pastry is golden brown and
the peaches are very tender and light brown, about 15
minutes. These pizzas are best served within 15 minutes,
as the pastry can lose its crispness quickly if the fruit is
juicy. If desired, serve with sour cream sweetened with
the brown sugar.
Per serving: 107 cal, 2 g fat (0 g sat), 0 mg chol, 50 mg sodium,
3 g fiber, 2g protein
93
REVERSE DIABETES
Carrot Cake with Cream Cheese Glaze Serves 12
You’ll never notice that this dense, flavorful cake is low in fat and made
with healthful ingredients. What you will notice is how delicious and
moist it is and how quickly it disappears from the plate.
Prep Time: 1 hour,
20 minutes
Cook Time: 35 minutes
½ cup applesauce
2/3 cup granulated sugar
2 large eggs
2 tablespoons canola oil
pan with cooking spray. In a small bowl, whisk together
the applesauce, sugar, eggs, oil, and vanilla.
2. In a large bowl, whisk together the flour, baking soda,
cinnamon, and salt. Make a well in the center, add the
applesauce mixture, and stir just until blended. Stir in
the carrots and walnuts. Pour the batter into the pan.
1 ¼ cups whole-wheat
pastry flour
3. Bake until a wooden pick inserted in the center comes
out clean, 35 minutes. Transfer to a rack and let cool
for 10 minutes, then remove from the pan and let cool
completely, 1 hour.
1 teaspoon baking soda
4. Meanwhile, in a small bowl, whisk together the cream
1 teaspoon ground
cinnamon
cheese and milk until well combined. Add 2 tablespoons
confectioners’ sugar and whisk until smooth, adding
more sugar if the glaze is too thin. Place the cake on a
serving plate and drizzle with the glaze.
1 teaspoon vanilla extract
½ teaspoon salt
1 ½ cups shredded carrots
(3 large)
½ cup chopped walnuts
1 ounce low-fat cream
cheese
2 tablespoons low-fat milk
2–3 tablespoons
confectioners’ sugar
94
1. Preheat the oven to 350°F. Coat a 9-inch round cake
Per serving: 160 cal, 6 g fat (1 g sat), 37 mg chol, 236 mg
sodium, 2 g fiber, 3 g protein
RECIPES TO
BEAT
95
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Erick Swindell
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96