In This Issue:
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!
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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 OFFERSeeing 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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