Tonight, Have Pizza!

Take control of your weight – and your diabetes – in 2011. Here's how!
Thursday, December 30, 2010
In This Issue: The Healing Power of Meal Planning Healing Secrets Your Doctor May Be Afraid to Mention Use Your Knuckles to Reduce Stress How Diabetes Can Affect Your Eyes Featured Recipe: Sausage and Vegetable Pizza The Healing Power of Meal Planning When you went to bed last night, did you know what you were going to have for breakfast this morning? And after breakfast, did you know what you were going to have for lunch? And when snack time came in afternoon, did you know what you'd be having for dinner a few hours later? For a large percentage of Americans, the answer to these questions is consistently "No." Chalk it up to our love of variety, our harried lives, or just years and years of habit, but few of us plan our meals. And we are paying the costs, dearly. Leaving our eating choices to the whims of the moment is contributing to our weight problems, as well as rising levels of diabetes and heart disease. And health aside, our wasteful approach to food—we buy it, put in the refrigerator, forget it, then toss it—has our country throwing out an estimated 30 percent of its food supply! Here's the hard truth: Meal planning is one of the cornerstones of a healthy lifestyle. By sketching out your food choices for the next several days—and buying just enough groceries to make your plan happen—you greatly improve your nutritional mix, lower your caloric intake, and prevent momentary lapses (Can you say "fast-food drive-through"?) from sabotaging your health. And you know what else? Planning your meals usually means you eat better. After all, we're not saying to plan bad meals. Sit down and pencil out your household's next five dinners, and our guess is you'll make a pretty wonderful daily menu! Nutritionists are right when they say to approach eating the same way you would any important aspect of your life. You wouldn't buy a new house, change jobs, or have children without a loose plan. And if you don't think that what you eat is as important as buying a house, think again. Eating is one of the most vital activities you do—and what most determines blood-sugar control. Important things don't just fall into place by themselves; you've got to make them happen, with a little planning. Planning your meals—and shopping accordingly—sounds like a no-brainer. But they're actually make-or-break strategies. Studies show that many a good dietary intention falls by the wayside when those steps aren't taken.  So sit down once a week to map out your meals (we find that Saturday or Sunday afternoon work best). You don't have to come up with a detailed, restrictive list. Instead, create menus. Think of healthy things that entice you, search for recipes—and make a loose list of balanced meals to get you through the week. Step 1: Start at home by doing a pantry and refrigerator cleanup. Dispose of foods that aren't likely to get eaten, shouldn't be eaten, or are past the point of being safely eaten. When done, make a list of basic pantry items that you want to have on hand for everyday cooking, and then stock up. Step 2: This Sunday morning, pull out a piece of paper and sketch out dinner menus through Friday. Be sure to include a vegetable or two in each meal! Next, figure out how many breakfasts and lunches will be eaten at home. Plan those out, too. Is the family around a lot this week? If so, put down ideas for healthy snacks: things like apples, granola bars, frozen yogurt. From these menus, compile a single shopping list. Head out later today and pick up what's on the list—and nothing more! Step 3: Stay true to your list while shopping! If you don't shop from a list, you might succumb to buying unneeded (and unhealthy) processed foods from boxes and packages. It's inevitable. Why? Because they're cheap and located in the most visible areas of the supermarket. Have you ever noticed that oatmeal is usually shoved on the bottom shelf, totally out of sight? Bad foods scream out at the supermarket, healthy foods whisper. Those two-gallons of double-fudge ice cream always seem to be on sale, don't they? Don't blame us, blame the food industry. Step 4: Don't get tripped up when eating out! If you're headed to a restaurant for dinner—pick out what you're going to have BEFORE you arrive. Nowadays, most restaurant menus are available online. Have a peek before you even walk through the door, and choose something sensible. When you arrive, don't even pick up the menu. Once the breadbasket and a round of drinks arrive at the table, inhibitions tend to go out the window. Plan your meal choice ahead of time.  Do this each week, and you—not your diabetes—will be in charge of your health! SPECIAL OFFER Healing Secrets Your Doctor May Be Afraid to Mention Hundreds of thousands of doctors across the country would love to stop writing prescriptions for expensive drugs, and instead send you home with a list of foods that can ease arthritis... lower blood pressure ... improve cholesterol... fight diabetes and more -- but they're afraid.  Why?  Because big pharmaceutical companies and insurance giants pressure your doctor to do everything "by the book."  So no matter how much they may want to tell you to fight disease with foods -- their hands are tied.  But the reality is, somewhere in the world, the health problem you're suffering from today has been solved.  Not by drugs. Not by surgery.  But with FOOD!  Read more... Use Your Knuckles to Reduce Stress Want a quick stretch to work out tension in your shoulder and arm muscles? Do this whenever you need to. It's particularly useful on those mornings when you didn't sleep quite right, or those days in which you are stuck for hours in front of a computer. Stand up straight with feet hip-width apart and knees slightly bent, hands down by your sides. Make a fist and, with knuckles facing forward, move your hands behind you; place your knuckles against your lower back. Gently move your knuckles up your back until you feel stretch in the front part of your shoulder and your upper arms. Hold for 15 to 20 seconds. (That's how long it usually takes for a muscle to relax and stay relaxed.)    SPECIAL OFFER How Diabetes Can Affect Your Eyes Seeing spots? Double vision? It's not just the stuff of cartoons, these things can actually happen! Keeping your eyes healthy is essential if you have diabetes – especially as research confirms that people with diabetes are 60% more likely to develop cataracts. Discover nutritional tips to keeping your eyes safe, learn how eye health relates to your general well-being, and find out how often you need an eye exam… keep reading Sausage and Vegetable Pizza  Homemade pizza is a real treat. It takes on your personality, and is custom-made to suit your tastes. This version uses lots of healthy toppings to make a visually stunning, oh-so-yummy choice. Ingredients 1 package pizza crust mix 1 cup low-fat pizza sauce 4 vegetarian sausage patties 1 1/4 cups thinly sliced bell pepper 1/2 cup sliced mushrooms 2 tablespoons chopped onion 1/2 cup thawed frozen chopped spinach 3/4 cup (3 ounces) shredded part-skim mozzarella cheese Serves 4 Preparation 1    Preheat the oven to 450°F. Spray a baking sheet with cooking spray. 2    Prepare the crust according to the package directions. Press the dough into a thin 12 x 14-inch rectangle on the baking sheet. Spread the sauce evenly on the crust, and crumble the sausage over the sauce. Top with the pepper, mushrooms, onion, and spinach. Sprinkle with the cheese. 3    Bake on the lowest oven rack until the crust is brown, 12 to 17 minutes. Per serving (2 slices): 370 cal, 8 g fat Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: The Bathroom Sink Heart Cure Food that Makes Women 30% Less Likely to Get Diabetes Make Snacking Smarter Relax Away Pain Featured Recipe: Grilled Chicken Salad with Oranges
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Reverse Diabetes is a newsletter that offers trusted advice and information to help you maintain stable, healthy blood sugar levels. You'll also get delicious diabetes-friendly recipes, valuable tips and much more. Unsubscribe | Subscribe | Privacy Policy Please do not reply to this email. If you have questions or comments, email the editors. Reader's Digest Association Reader's Digest Road Pleasantville, NY 10570-7000 Copyright © 2010 Reader's Digest Association, Inc. All rights reserved.

De-Stress with Citrus

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Tuesday December 21, 2010
In This Issue: What You Need to Know About the Glycemic Index Control Your Blood Sugar Without Lifting a Finger! De-Stress with Citrus The Secret to Shrinking Your Insulin Resistance is in Your Fridge—and Not a Pharmacy! Featured Recipe: Turkey Piccata What You Need to Know About the Glycemic Index People with diabetes hear the word "glycemic" quite a lot. But do you really know what it is and how you can use it to keep your diabetes in check? In this issue of Reverse Diabetes, we're giving a crash course on this most crucial of food-ranking systems. The glycemic index, or GI for short, is an internationally recognized scale that ranks carbohydrates in your diet according to their effect on blood-glucose levels. Underlying the index is a key fact: Different carbohydrates behave very differently inside our bodies. Some influence our blood sugar tremendously, others not so much.   Differentiating between the two is crucial to your diabetes management and your overall health. Most of the time, for example, we want to eat foods with a low glycemic index; those are foods whose carbs release slowly and steadily into the bloodstream. But if you need a rapid jolt of blood sugar, you want a high-GI food, like candy. Foods ranked by the glycemic index are given scores. The higher the number, the quicker the carbohydrate is converted in your body to glucose, or blood sugar: A high glycemic index is 70 or above. Examples include instant white rice, brown rice, plain white bread, white potatoes, corn- and rice-based cereals, corn-based crackers and chips, pretzels, plain bagels, doughnuts, and hard candies. A medium glycemic index is between 56 and 69. Examples include bananas, raw pineapple, melon, papaya, popcorn, canned beets, rye bread, pita bread, couscous, cornmeal, whole-wheat products, and starchy soups like split pea. A low glycemic index is 55 or below. Examples include vegetables, peanuts, most raw fruits, low-fat dairy, most beans and lentils, bulgur, pumpernickel, multi-grain and sourdough bread, and surprisingly, most al dente cooked pasta! Not surprisingly, you want to keep your glycemic intake mostly in the low to medium-low range. Study after study has proven that people who follow a low-GI diet over many years are at significantly lower risk for developing both type 2 diabetes and coronary heart disease than those who follow a high-GI diet. 60 is a good number to keep in mind.  Most of what you eat should score about 60 or below on the GI chart. Sounds simple, doesn't it? But in recent years, many nutritionists and doctors have begun to rebel against the Glycemic Index. Their complaint: GI only measures the impact of carbs on you, without taking into account what else is in your food. For example, fruit contains a fair amount of fructose that converts quickly to blood sugar, so its GI is high. But a piece of fruit is often filled with water, fiber, and more complex nutrients; sugar is just a small part of the overall food. To factor in the total ingredients of a food, nutritionists have come up with a second scale, called the Glycemic Load. Put simply, this scale applies the Glycemic Index to a standard serving of the food. In other words, it adjusts the GI to take into account all the non-carb components of the food. Generally, a low GL food has a ranking of 10 or below; medium is 11 to 19; and high is 20 or above. As with GI, you want to eat mostly low Glycemic Load foods. There are countless comprehensive resources in print and on the Internet to find GI and GL rankings. However, we suggest that you always reference reputable sources such as the American Diabetes Organization website, or medically accredited books and websites. Rule of thumb: If it's not written by a doctor or nutritionist, don't use it as a guide. Rankings tend to differ greatly, and it's important that you are using the most accurate rankings you can find. SPECIAL OFFER Control Your Blood Sugar Without Lifting a Finger! The one thing everyone with diabetes needs to avoid is stress. It releases a hormone that causes our blood sugar to careen out of control. And, one of the best things you can do to control your stress levels is to enjoy a quick massage three times a week. That said, HERE is the easiest way you can enjoy this ultra-relaxing, diabetes-fighting massage. You'll find it's much more affordable than fancy, high priced massage chairs and beds. Plus, once you have it, you'll be able to treat yourself to the healing benefits of a soothing massage as often as you want, wherever you want - even in front of the TV! How exactly do get this easy, affordable massage – and how can you use to it to control your blood sugar without lifting a finger? Find out here. De-stress with Citrus Need to relax? Skip the ice cream or slice of cake, and instead try one of these quirky but proven ways to turn off anxiety-causing chemicals in your body. • Invest in lemon- or orange-scented potpourri. The refreshing aroma of citrus has been found to boost moods and alleviate anxiety. You can find aromatherapy oils in health food stores, and citrus-scented candles and potpourri at most home goods stores. Keep several small bowls around the house. • Look at something green at least once a day. Nature is a proven stress reliever and mood booster—you needn't look further than your backyard to get the benefits. Pick up a pretty leaf or flower and examine it. Notice the difference between focusing on something completely different than work- and life-related tasks—and feel the stress melt away. • Slowly burn out an imaginary candle when you feel stressed. Deep breathing elicits a relaxation response in your body. Pretend that there's a candle about three feet in front of you. Take a slow deep breath in, then exhale slowly, and visualize the candle being extinguished. Repeat three to five times.    SPECIAL OFFER The Secret to Shrinking Your Insulin Resistance is in Your Fridge—and Not a Pharmacy! "Your fridge!" I hear you say, "How can that possibly be?" And yes, I also couldn't believe my eyes at first. But then I saw the facts... the scientific research that proves how a glass of milk can reduce your insulin resistance by a whopping 21%!  What's more, I also discovered that there are another 9 drug-free remedies I can use to the same, and even greater effect. Discover what they are – and how powerful they are - right here ... Turkey Piccata The enticing aroma of this elegant entrée sets the stage for a great meal. Turkey is a healthful—and less expensive—substitute for veal in this classic recipe that is high in protein, and low in both fat and carbohydrates. Ingredients 1 tablespoon olive oil 4 turkey cutlets (4 ounces each) 2 tablespoons flour 2 cloves garlic, minced 1 teaspoon grated lemon zest 1/4 cup lemon juice 1 cup reduced sodium, fat-free chicken broth 1 teaspoon cornstarch, blended with 1 tablespoon water 1 tablespoon capers, rinsed and drained 2 tablespoons chopped parsley Serves 4 Preparation 1    Heat oil in a large nonstick skillet over medium heat. Dredge turkey in flour, shaking off excess. Sauté turkey until golden brown and cooked through, about 2 minutes per side. With tongs or a slotted spoon, transfer turkey to a plate; cover loosely with foil to keep warm. 2    Add garlic to pan and cook, stirring, until tender, about 1 minute. Add lemon zest, lemon juice, and chicken broth to pan and bring to a boil. Boil for 1 minute. 3    Stir in cornstarch mixture and capers, and cook until slightly thickened, about 1 minute. Stir in parsley. Serve turkey with sauce spooned on top.  Per serving (1/2 cup): 187 cal, 4 g fat (1 g sat), 6 g carbs, 30 g protein, 0.5 g fiber, 70 mg chol, 178 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: The Healing Power of Meal Planning Healing Secrets Your Doctor May Be Afraid to Mention Use Your Knuckles to Reduce Stress How Diabetes Can Affect Your Eyes Featured Recipe: Sausage and Vegetable Pizza
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Reverse Diabetes is a newsletter that offers trusted advice and information to help you maintain stable, healthy blood sugar levels. You'll also get delicious diabetes-friendly recipes, valuable tips and much more. Unsubscribe | Subscribe | Privacy Policy Please do not reply to this email. If you have questions or comments, email the editors. Reader's Digest Association Reader's Digest Road Pleasantville, NY 10570-7000 Copyright © 2010 Reader's Digest Association, Inc. All rights reserved.

Can Optimism Lower Blood Sugar?

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Tuesday December 14, 2010
In This Issue: Can Optimism Lower Blood Sugar? "How Could Your Blood Sugar Drop 25% After All That Pizza and Pasta?" 3 Reasons to Eat Wheat Berries "Why Are You Rubbing CHOCOLATE on Your Face?" Featured Recipe: Homemade Pumpkin Spice Ice Cream Can Optimism Lower Blood Sugar? It's easy to feel happy on a Saturday morning in the summer, when the sun is shining and you haven't a care in the world. It's quite another to remain steadfastly upbeat on a slushy winter day when your car's broken down, and your blood sugar is too high. The trait that allows you to remain positive and hopeful during trying times is resiliency, and research shows that it has a great deal of influence on your physical health. In fact, some doctors believe that resilience is the most important mental trait when it comes to health and longevity. It's also a trait anyone can cultivate—and one that helps people with diabetes to thrive. Recently, a study of people with type 2 diabetes found that those who took weekly resilience training classes for just one month saw improvements in their cholesterol levels, blood pressure, and fasting blood-sugar levels—and they felt less stressed. Think about that: Here is incredible validation that improved mental fortitude can lead to significant physical changes in the body. The obvious question that follows is: Where do I get some of that? Start by understanding the four common traits of resilient people: • Seeing a challenge as an opportunity, not a threat • Having a strong value system to guide decisions and actions • Being genuinely committed to the people in their lives, and the activities in which they're involved • Feeling a sense of control, and believing they have the power to make things better So how do you develop these traits? That's the subject of long books, but boiled down, it comes to just two steps. If you can accomplish these, you are well on your way toward having a resilient attitude and a healthier life. Step 1: Cultivate a positive attitude. Resilient people meet challenges by drawing on the strengths in their lives to build a positive attitude. No example is better than having diabetes. Don't view it as a hindrance; view it as a blessing in disguise that has helped you change how you live in lots of positive ways. Many people who've managed their diabetes well say they are healthier and happier now than they were before their diagnosis. The disease helped them get their priorities in order. They have better habits, happier lives, and enjoying brighter moods, greater energy, and a stronger sense of personal control. Step 2: Maintain your sense of humor. Laughter is good for us physically, as well as mentally. It makes us move (ever try to sit perfectly still while you laugh? Impossible!), and muscle cells absorb more blood sugar when they're active. It also stimulates hormones that play a role in blood-sugar absorption. And of course, having a sense of humor makes it far easier to sail through the ups and downs of daily life. It vaporizes fear, relaxes your mind and body, and helps you keep things in perspective, giving you an outlet for negative emotions. So next time your boss, child, spouse, or mother makes a ridiculous request or comment to you, react with amusement rather than anger. And know that by doing so, you are reversing diabetes and extending your life. SPECIAL OFFER "How Could Your Blood Sugar Drop 25% After All That Pizza and Pasta?" My doctor was blown away when I told him what food I'd been eating. He couldn't believe that my blood sugar could be so low – especially since I'd happily been going to all my favorite Italian, Chinese and Mexican restaurants and enjoying all the foods I love. "The proof is in the pudding!" I chuckled. You see I've found solid proof that good blood sugar control actually begins with eating MORE of your favorite foods. Now I'm reversing my Type 2 diabetes and still enjoying all the food I thought I'd have to give up! What's more, you can too ... find out how... 3 Reasons to Eat Wheat Berries In case you haven't noticed, here at Reverse Diabetes, we preach the merits of whole grains. Well, you can't get anymore whole grain than wheat berries, which are the entire grain (or fruit) of the wheat plant. What can wheat berries do for you? They'll make you skinny! Wheat berries are firm and require some chewing, so they keep you from wolfing down your food too quickly, which leads to overeating. They give your immune system a boost! They supply tons of minerals and other compounds that help optimize your health. These nutrients are lost when the grains are milled into "white" flour. They protect you from heart disease! The germ portion of wheat—found in wheat berries—is a rich source of cholesterol-lowering sterols. Wheat berries are increasingly available at grocery stores, wherever whole grains are shelved. You might ask a clerk for help: Some stores put them with the rice, others in the baking aisle; others in a special "whole grains" section. Just follow the package directions for a wonderfully simple, ultra-healthy side dish.    SPECIAL OFFER "Why Are You Rubbing CHOCOLATE on Your Face?" As you can imagine my sister was shocked to see me rubbing chocolate on my face recently – and you can't blame her really! You see, my poor sister was still under the impression that you need a lot of expensive, store-bought products to keep your home, your yard and your life in tip-top shape. She didn't yet know that chocolate just happens to be one of the best skin softeners around... that you can restore scratched furniture with coffee... catch garden pests with beer... and save yourself hundreds of dollars with all these extraordinary uses for everyday things... Homemade Pumpkin Spice Ice Cream Don't think of pumpkin as just Thanksgiving food. Canned pumpkin is always available, and it's always delicious. Like many pumpkin-based recipes, this ice cream includes diabetes-friendly spices like ginger, nutmeg, and cinnamon. Ingredients 1 1/4 cups evaporated low-fat (2%) milk 1 large egg 1/2 cup packed light-brown sugar 2/3 cup canned solid-pack pumpkin puree 1 teaspoon vanilla extract 1/2 teaspoon ground ginger 1/2 teaspoon cinnamon Large pinch ground nutmeg Pinch salt Serves 6 Preparation 1    In a medium saucepan, bring milk to a boil. 2    In a large bowl, whisk together egg and sugar. Gradually whisk in boiling milk. Stir in pumpkin, vanilla, ginger, cinnamon, nutmeg, and salt. Refrigerate until thoroughly chilled. 3    Freeze in an ice cream maker, following manufacturer's directions. Soften slightly before serving.  Per serving (1/2 cup): 141 cal, 1 g fat (1 g sat), 26 g carbs, 5 g protein, 1 g fiber, 40 mg chol, 102 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: What You Need to Know About the Glycemic Index Control Your Blood Sugar Without Lifting a Finger! De-Stress with Citrus The Secret to Shrinking Your Insulin Resistance is in Your Fridge—and Not a Pharmacy! Featured Recipe: Turkey Piccata
Become a Fan: Reverse Diabetes on Facebook      | Reverse Diabetes on Twitter
Reverse Diabetes is a newsletter that offers trusted advice and information to help you maintain stable, healthy blood sugar levels. You'll also get delicious diabetes-friendly recipes, valuable tips and much more. Unsubscribe | Subscribe | Privacy Policy Please do not reply to this email. If you have questions or comments, email the editors. Reader's Digest Association Reader's Digest Road Pleasantville, NY 10570-7000 Copyright © 2010 Reader's Digest Association, Inc. All rights reserved.

The Extraordinary Powers of Papaya

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Thursday December 9, 2010
In This Issue: The Extraordinary Powers of Papaya 90% of All Heart Attacks Can Be Avoided The Magic Number for Weight Loss Say Good-bye to Dieting for Good! Featured Recipe: Greek Spinach, Egg, and Lemon Soup The Extraordinary Powers of Papaya "It's like butter." That's how many people describe the consistency of papaya, a tropical fruit that is world renowned for it's medicinal properties. Christopher Columbus called this wonder fruit, "the fruit of the angels." If you haven't yet discovered the luxurious taste of papaya, it's time to get adventurous! This exotic fruit has a ton of health and beauty benefits, and is available year round in most grocery stores. Papaya are usually pear-shaped, but they are the size of a large melon, often 8 to 20 inches long. While the rind is often green or pale yellow, the flesh inside is typically a rich orange color. Like a cantaloupe, you usually slice a papaya in half, scoop out the seeds and fiber from the middle, and eat the flesh. It can be eaten unripe or ripe, and the taste and consistency differ from firm and slightly bitter (great when sliced into savory salads) to tender and succulently sweet (great all on it's own). One of papaya's most celebrated nutrients is papain, an enzyme that helps digest proteins. It's commonly used as a digestive aid in both its fruit form, and in capsules sold over the counter. The next time you have indigestion, reach for a few cubes of papaya instead of over-the-counter antacids. More relevant to people with diabetes is the extraordinarily high antioxidant levels in papaya. This fruit is particularly rich in vitamins E and C and carotenoids (nutrients most abundantly found in yellow and orange produce). These antioxidants neutralize unstable, cell-damaging molecules called free radicals. Research suggest that people with diabetes have more free radicals than people without the disease. Free radicals may play a role both in causing diabetes and in exacerbating its long-term effects, such as clogged arteries and blood vessel and nerve damage. Want specifics? In a Finnish study of more than 4,300 nondiabetic men and women whom researchers followed for 23 years, those who ate the most carotenoids found in papaya and similar fruit cut their risk of getting diabetes by 42 percent. There's more. Papaya is chock full of fiber and folate. This combination actually binds to cancer-causing toxins in the colon, separating them from the healthy colon cells, and lowering your risk of colon cancer. Now that's a super fruit! Papaya has a medium to high glycemic index, because it contains a fair amount natural sugars. However, its glycemic load, a more holistic measure of a food's impact on blood sugar, is low, because of its high water and fiber content. Nonetheless, keep your portion sizes sensible—about one cup per serving. SPECIAL OFFER 90% of All Heart Attacks Can Be Avoided A renowned heart specialist reveals his special treatment that scours out arteries and reduces the risk of heart attack in one week without medicine.  In fact, some of his ideas are so powerful; they actually improve your heart health in 24 hours.  His phenomenal ideas show you pain relievers that can harm your heart... how to cut your cholesterol by 30% and how low-carb diets may be clogging your arteries.  Get the full story... The Magic Number for Weight Loss It's a statistic that should be locked and secure in your brain: One pound equals 3,500 calories. So to lose a pound, you need to burn 3,500 calories more than you consume. Your body naturally burns lots of calories (roughly 1,500 to 2,500 per day, depending on your size and activity level). There are calculators that will help determine that number for you, but if your weight is stable, then you know that what you typically eat in a day is roughly what you need to function. So, as you attempt to lose weight, think of it as saving up uneaten calories. For example, having a glass of seltzer rather than a sugary soda saves you about 200 calories. Having a chicken sandwich rather than a large cheeseburger can save you 400 calories or more calories. A cup of black coffee saves you as much as 400 calories when compared to a frothy, fatty cappuccino. Get to 3,500 calories saved, and you've just trimmed a pound! The best ways to save calories? Here are several that could save you at least 100 calories each time you do them: • Substitute lean meats for fatty ones. That means no salami or processed meats on your sandwich, but just sliced turkey, ham, or roast beef; and choose lean chicken over fatty steaks at dinner. • Skip fried foods, and go instead for baked or broiled versions. Fried foods absorb an enormous amount of oil, which can double the calorie counts of some foods. • Have fruit for dessert, rather than cake or other baked treats. • Evolve to the point where you don't drink any calories in a day. That means just water, tea, coffee, or no-calorie soft drinks. • Eat foods that are packed with water, like fruits and vegetables. The greater the water density, the fewer the calories. For example: An entire cucumber is under 50 calories; a single chocolate truffle is more than 100 calories.     SPECIAL OFFER Say Good-bye to Dieting for Good! Anyone who's ever tried following a strict diet knows: they just don't work. And, it's not surprising either. Most diets want you to do too much, too quickly, for reasons that are too complicated to explain. The GOOD NEWS – according to the country's leading doctors, nutritionists and weight loss authorities – is that you can now say good-bye to dieting for good! You don't have to follow strict food regimens, do crazy workout routines, pop pills or ditch the foods you love. Instead, all it takes is for you to stick to a set of tried-and-tested weight loss skills. Weight loss tricks you can easily match with your lifestyle, personality and eating preferences. What's more, the research shows that you can enjoy mastering all the necessary skills in just 12 short weeks. Lose weight and keep it off – without dieting – by reading more here. Greek Spinach, Egg, and Lemon Soup This Greek-style "cream of spinach" soup has no cream—and hardly any fat, but the flavors are rich and warm, and will take you away to the Mediterranean. Ingredients 3 scallions, thinly sliced 3 cloves garlic, minced 3 cups reduced sodium, fat-free chicken broth 1 package (10 ounces) frozen chopped spinach 1/2 teaspoon oregano 1 cup cooked brown rice 1 teaspoon grated lemon zest 3 tablespoons fresh lemon juice 1/2 teaspoon salt 1 large egg plus 2 egg whites Serves 4 Preparation 1    Combine the scallions, the garlic, and 1/4 cup of the broth in medium saucepan. Cook over medium heat until scallions are tender, about 2 minutes. 2    Add the spinach, oregano, and remaining 2 3/4 cups of broth, and bring to a boil. Reduce heat, cover, and simmer until spinach is tender, about 5 minutes. 3    Stir in rice, lemon zest, lemon juice, and salt, and return to a simmer. Remove 1/2 cup of the liquid, and whisk into the egg and egg whites in a medium bowl. Whisking constantly, add the egg mixture back into the soup.  Per serving: 115 cal, 2 g fat (1 g sat), 17 g carbs, 8 g protein, 3 g fiber, 53 mg chol, 728 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: Can Optimism Lower Blood Sugar? "How Could Your Blood Sugar Drop 25% After All That Pizza and Pasta?" 3 Reasons to Eat Wheat Berries "Why Are You Rubbing CHOCOLATE on Your Face?" Featured Recipe: Homemade Pumpkin Spice Ice Cream
Become a Fan: Reverse Diabetes on Facebook      | Reverse Diabetes on Twitter
Reverse Diabetes is a newsletter that offers trusted advice and information to help you maintain stable, healthy blood sugar levels. You'll also get delicious diabetes-friendly recipes, valuable tips and much more. Unsubscribe | Subscribe | Privacy Policy Please do not reply to this email. If you have questions or comments, email the editors. Reader's Digest Association Reader's Digest Road Pleasantville, NY 10570-7000 Copyright © 2010 Reader's Digest Association, Inc. All rights reserved.

Nix Diabetes-Related Nerve Damage

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Wednesday December 1, 2010
In This Issue: Nix Diabetes-Related Nerve Damage Is Your Morning Coffee a SECRET WEAPON Against Disease? Fast Food for Breakfast! How Diabetes Can Affect Your Eyes Featured Recipe: Roasted Carrots with Rosemary Nix Diabetes-Related Nerve Damage If you're doing everything you can with diet, exercise, and medical treatment and you're still suffering from diabetic-related neuropathy, or nerve damage, it may be time to look into other options. While there is some debate about what causes it, one popular theory is that neuropathy begins when nerve cells swell. Not surprisingly, this begins with high blood sugar, which is why it specifically affects people with diabetes. If you trace back the reasons for swelling several steps, it appears that glucose teams up with an enzyme to draw water into cells and not let it out. Thus, the cells swell in size to incorporate the water and cause damage to the surrounding nerves, and you get that tingling or "pins-and-needles" feeling. That's where alpha-lipoic acid, or ALA, comes in. This powerful antioxidant blocks the troublesome enzyme that leads to swelling. And because it's an antioxidant, it also protects cells against the damaging effects of free radicals, destructive molecules that are also thought to play a role in nerve damage. Researchers have looked into ALA more rigorously than they have most other alternative therapies, and the general consensus is that it CAN help people with nerve damage feel better. If you suffer from nerve damage, you know it's more than just tingling sensations in your extremities. It affects many aspects of your health including your sense of touch, pain, sexual function, and digestion. It can be debilitating. And that's why it's so important to treat it, and even more, to prevent it. ALA isn't as exotic as it sounds. Your body actually makes a little, and you also get some from eating foods such as spinach. But these forces don't provide enough to do battle against neuropathy. For that, you need a supplement. If you try it: Some of the best studies have used injected ALA, but there's evidence that pills can help control neuropathy, too. Suggested doses range from 100 to 600 milligrams. Always speak to your doctor before starting any new treatment method. He will tell you if it's suitable for your lifestyle and condition, and the appropriate dosage to take. SPECIAL OFFER Is Your Morning Coffee a SECRET WEAPON Against Disease? YES! Breakthrough research has found there's phenomenal healing power in every cup – especially when it comes to lowering the risk of diabetes, Alzheimer's, depression AND high cholesterol. What's more, you can now unlock the incredible healing power of everyday food to treat everything from colds to cancer in the most natural, most safe and delicious way possible! Get all the answers, the research-validated treatments and successful remedies you need to live pain free, disease free and worry free right now... Fast Food for Breakfast! Even when you're busy and eating on-the-go, it's possible to have a balanced, diabetes-friendly breakfast. These four combinations are just right: They contain the three key components of a healthy breakfast (protein, healthy carbs, and a fruit serving), and deliver the right calorie levels (roughly 300 calories) for a healthy start to the day. Pick one and make it a daily habit, or rotate through them as you wish. Either way, these breakfasts are super fast, yummy, and terrific for your health. • 1 hard boiled egg + 1 small low-fat bran muffin + 1 banana • 1 ounce low-fat string cheese + 1 whole-grain English muffin + 1 apple • 8 ounces low-fat yogurt + 1 ounce box whole-grain cereal + 1 orange or peach • 1 ounce walnuts + 1 whole-grain cereal bar + 1 pear or plum    SPECIAL OFFER How Diabetes Can Affect Your Eyes Seeing spots? Double vision? It's not just the stuff of cartoons, these things can actually happen! Keeping your eyes healthy is essential if you have diabetes – especially as research confirms that people with diabetes are 60% more likely to develop cataracts. Discover nutritional tips to keeping your eyes safe, learn how eye health relates to your general well-being, and find out how often you need an eye exam… keep reading Roasted Carrots with Rosemary Roasted carrots are delectable, but what makes this recipe even more special is the shape of the carrots. Slicing into matchstick-like pieces creates a terrific texture and crunch you just don't get with larger carrot pieces. Ingredients 1 pound large carrots, peeled and cut into 2 x 1/4-inch sticks 1/4 teaspoon salt 1 1/2 teaspoons olive oil 1 teaspoon minced fresh rosemary or 1/2 teaspoon dried, crumbled Serves 6 Preparation 1    Preheat the oven to 400°F. 2    Mound the carrots on a baking sheet.  Sprinkle with the salt and drizzle with the oil, then toss gently. Spread into single layer. 3    Roast for 10 minutes. Stir in the rosemary and roast until crisp-tender and lightly browned in spots, 7 to 10 minutes. Per serving: 45 cal, 1 g fat (0 g sat), 8 g carbs, 1 g protein, 2 g fiber, 0 mg chol, 136 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: The Extraordinary Powers of Papaya 90% of All Heart Attacks Can Be Avoided The Magic Number for Weight Loss Say Good-bye to Dieting for Good! Featured Recipe: Greek Spinach, Egg, and Lemon Soup
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