Beat Diabetes with a Bean

Get heart-healthy in just 14 days. Here's how…
Tuesday January 25, 2011
In This Issue: Beat Diabetes with a Bean New Scientific Breakthroughs Slash Heart Attack Risk in HALF Sneaky Olive Oil Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Macaroni and Cheese with Spinach Beat Diabetes with a Bean Soybean products are rather polarizing—people either love 'em or hate 'em. Often, people who are in the latter category can't easily say why they have an aversion to them, other than the frequently repeated "truism" that the best-known soy product, tofu, has no flavor of its own, or that it has a mushy texture. Often, they just don't really know what products are made from soybeans, or why they should eat (or drink) them. Pity those who shun soy. From a health standpoint, soybean foods are awesomely good for you. And from an eating standpoint, there are so many varieties of soy foods—tofu being just one—that there's undoubtedly one for you. Let's start on the health side. Soybeans have more protein by volume than beef, and almost none of the saturated fat. They also have a Glycemic Load of 1, meaning when you eat them, they have virtually no impact on your blood-sugar levels. That's an amazingly low GL, given that this food comes from a plant. In fact, soybean foods have been shown to lower glucose levels, all of which makes them a peerless choice for blood-sugar control.   Soybean products are great for heart health, thanks to their good fats, fiber, and cholesterol-lowering plant sterols. They also may reduce the risk of a serious diabetes complication: kidney disease. Soy also has compounds called isoflavones that mimic estrogen, which can help ease menopausal discomforts, and lower the risk of several types of cancer including prostate, breast, and endometrial. And if that wasn't enough incentive to give it a chance, studies have shown that people who are trying to lose weight and drink soymilk, lose slightly more than those who drink regular milk. Now, to debunk some of the mystery surrounding this wonder food. Soy is a bean, but out of that bean comes a host of different products. It's best to get your soy from the most unadulterated forms. The more processing that occurs, the more that food manufacturers add in sugar, fat, salt, and chemicals that reduce its healthfulness. A great example is soy sauce: the ubiquitous flavoring is so high in added salt that it's awful for your blood pressure. And products like soy protein bars have too much added sugar and fat to be worth your while. So start your soy journey simply, with soy's most accessible products: Edamame is just another name for fresh soybeans. They are most typically bought in one-pound bags found in the frozen foods section at the grocery store, often for under $3 a bag. They are available shelled or in the pod (you don't eat the pods, just squeeze the beans out of them and into your mouth). You can eat them raw, but most prefer them boiled for a few minutes first, then sprinkled with a bit of salt. They are crunchy, tasty, and no more unusual than a sweet pea, but much more addictive. Try them, and we bet they'll become a regular at your dinner table. Soy nuts are edamame beans that have been roasted and salted. You can eat them plain as a snack, or in salads and soups. Soymilk is the creamy liquid that's pressed out of cooked soybeans. It's suitable for replacing milk or cream in most recipes, especially baking. Also good in coffee, over cereal, or as a drink on its own. Tofu looks like and has the consistency of cheese, which is apt because it is the curd of soybean milk, so it's essentially dairy-free cheese. It can be roasted, grilled, sautéed, or boiled. It comes in many textures, from soft to extra firm, so pick the density you like. Put it in a salad instead of chicken, in curry dishes, or anywhere you'd normally use meat. Tofu variations can be found throughout an Asian supermarket. If you like to experiment with your cooking, or are open to foods from other cuisines, you really should try some of these variations. Spears of dry tofu skin become soft in broth, and make an amazing alternative to noodles. Sheets of dry tofu skin get soaked, and then used as a wrapper. Lightly fried blocks of tofu have a steak-like texture, a light brown skin, lots of flavor, and hold together much better than raw tofu. Miso is a rich, salty condiment made by blending soybeans, a grain, salt, and a mold culture, and letting it ferment for as long as three years. A small spoon adds lots of flavor; most commonly used in soups, it can be used in sauces and marinades as well. Like soy sauce, the saltiness is a problem, but it is otherwise a healthy addition to your meals. SPECIAL OFFER New Scientific Breakthroughs Slash Heart Attack Risk in HALF The medical community is simply astounded. New research is proving – in study after study – that eating a low-fat diet is completely ineffective in protecting against a heart attack. That's because all the heart-healthy evidence points to the fact that we need to eat fat to lose fat! Splurge on steak for the protective power of protein! Eat shrimp and cool down artery inflammation! Snack on chocolate – it's not just permitted – it's essential. Find out how you can halve your risk of a heart attack by adding the right fats to your diet – click here now. Sneaky Olive Oil Olive oil is a magic elixir for people with diabetes. It's filled with good-for-you fats, and should be your go-to over butter when cooking and preparing. Here are a few ways to get more olive oil into your diet. 1. Serve a dish of olive oil, balsamic vinegar, and cracked black pepper with bread (whole-grain, of course!) at dinner.  2. Instead of using butter on mashed or baked potatoes, try mashing roasted garlic with olive oil and spreading that on the spuds. 3. Swap it out for butter in any baked recipe: 1 teaspoon of butter is equal to 3/4 teaspoon olive oil.    SPECIAL OFFER Control Your Blood Sugar – Without Lifting a Finger! While it's no secret that both tension and depression can wreak havoc on your blood sugar control, here's a 'reverse diabetes' fact you may not have seen before... One of the easiest – and most rewarding – ways you can control your blood sugar is by enjoying a soothing massage at least 3 times a week. What's more, you can enjoy the very best massage available in the comfort of your very own home... even in front of your TV.... without lifting a finger. How? It's easy and affordable! Find out more... Macaroni and Cheese with Spinach Traditional macaroni and cheese is usually off the menu for people with diabetes, due to its exorbitant levels of fat and carbs. This version is amazingly yummy and creamy, yet brings the fats and carbs into an acceptable range. Enjoy! Ingredients 1 3/4 cups low-fat 1% milk 3 tablespoons all-purpose flour 2 cups grated extra-sharp cheddar cheese 1 cup low-fat 1% cottage cheese 1/8 teaspoon nutmeg 1/2 teaspoon salt Freshly ground pepper, to taste 1 package (10 ounces) frozen spinach 2 cups (8 ounces) whole-wheat macaroni 1/4 cup toasted wheat germ Serves 6 Preparation 1    Preheat the oven to 400°F. Coat an 8-inch square baking dish with nonstick spray. Bring a large pot of lightly salted water to a boil for cooking the macaroni. 2    Whisk 1/4 cup of the cold milk with the flour in a small bowl until smooth. Set aside. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce boils and thickens, 2 to 3 minutes. Remove from heat; add the cheddar cheese, stirring until melted. Stir in the cottage cheese nutmeg, salt, and pepper. 3    Cook the spinach according to package directions. Drain, refresh under cold water, and press out excess moisture. 4    Cook the macaroni, stirring often, in the boiling water until not quite tender, 4 to 5 minutes (The macaroni will continue to cook during baking). Drain, rinse with cold water, drain again. 5    Mix the macaroni with the cheese sauce in a large bowl. Spread half the macaroni mixture in the baking dish. Spoon the spinach on top. Spread the remaining macaroni mixture over the spinach layer. Sprinkle with wheat germ. 6    Bake the casserole until bubbly and golden, 35 to 45 minutes.  Per serving (1 1/3 cup): 357 cal, 12 g fat (7 g sat), 40 g carbs, 22 g protein, 6 g fiber, 35 mg chol, 606 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: Surprising Grocery-Store Dangers The TRUTH about "Magic Foods". Snuff Out Secret Sugars Hiding in Your Food Say Goodbye to Pain in 15 Minutes Flat! Featured Recipe: Chewy Date and Walnut Bars
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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.

The Crunchy Solution for Diabetes

Discover all the Hidden Healing Powers in your Pantry! Click here now.
Tuesday January 18, 2011
In This Issue: The Crunchy Solution for Diabetes Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! 5 (Delicious) Toppings for Your Morning Oatmeal Is Your Doctor Out of Date? Featured Recipe: Pissaladière The Crunchy Solution for Diabetes The word cruciferous might not mean much to you, but it should. Cruciferous veggies are the hall-of-fame of green choices your mom always told you to eat, but you probably resisted: broccoli, Brussels sprouts, cabbage. As it turns out, people who eat cruciferous vegetables have the lowest risks of cancer—specifically lung, stomach, colon, and rectal cancers, some of the most common cancers that afflict Americans.  Cauliflower is also a cruciferous vegetable, and though it isn't green, it is still an extraordinary health powerhouse. In one test-tube study, juice extracted from cauliflower blocked the growth of breast cancer cells! And its low carb levels make it superb for people with diabetes. If you haven't yet developed a taste for cauliflower, we hope to convince you to do so. Not many vegetables have as much health bang for your buck. To start, it's loaded with fiber: One cup has 3 grams of the stuff. But it's also surprisingly low in carbohydrates, with just 2 grams per cup. Plus that same cup has 2 grams of protein, which is pretty darn good for a vegetable. Best of all, the cup totals just 25 calories. Indicative of its healthfulness, its glycemic load is a magically low "2", making it almost perfect for diabetes. Cauliflower is also loaded with vitamin C—that same cup supplies 77 percent of your daily needs! With cauliflower, you can eat significantly more volume for less calories, fat, and carbs than most any other food.  Finally, thanks to its water content and crunchy nature, cauliflower is very filling. Eat two cups, and you'll feel plenty full—while only consuming a mere 50 calories of food! There's just one way to go wrong with cauliflower. Some people are tempted to drown it in cheese, butter, and fat to make it suit their tastes. Unfortunately, this voids most of the health benefits. Granted, there's nothing wrong with a little cauliflower gratin—a French dish of cauliflower, gruyère cheese and breadcrumbs—on special occasions, especially if that serves as a replacement for a macaroni and cheese dish. But try to keep the saturated fat to a minimum most days of the week.  As to preparing it, there's just one key task: Don't overcook it. Many people do so by boiling it too long. That not only kills most of the vitamin C, but turns it to mush. Instead, try roasting cauliflower florets with a little olive oil, lemon juice, thyme, and salt and pepper at 350°F for about 15 minutes.  Also consider making low-carb mashed potatoes. Boil a head of cauliflower florets, a diced peeled potato, and six peeled garlic cloves until tender. Drain and puree (in batches) in a food processor, and thin with enough warm low-fat milk to make velvety.  Drizzle oil on top, and season with salt and pepper. You can even substitute cauliflower "rice" for white rice (which is pure trouble for your blood-sugar levels). Shred raw cauliflower in a food processor until texture is similar to rice. Steam lightly, and use in recipes that call for cooked rice. SPECIAL OFFER Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! The results are IN and they're astounding! In study after study, practical old-fashioned remedies are proving to be as safe and effective as today's prescription and over the counter drugs. For example, try taking GINGER the next time you're feeling dizzy. The right dose promises proven, side-effect-free relief. And, for minor burns, reach for HONEY, not new-fangled ointments. Recent studies show that honey heals burns quicker with less pain and scarring than many of today's popular burn creams. And that's not all... Find out how you can literally cure it all with 1,001 home remedies by clicking here now. 5 (Delicious) Toppings for Your Morning Oatmeal Don't get bored with breakfast. Think of your oatmeal—which is packed with soluble fiber, perfect for stabilizing blood sugar—more like a healthy morning sundae. If you're creative, you will never run out of options. Here are a few toppings that will make breakfast more like dessert. • 6 almonds, 1/2 peach or pear sliced thin, and 1 teaspoon wheat germ • 6 walnuts, 1/4 cup raspberries, and 1/2 teaspoon cinnamon • A handful of raw or toasted pepitas (pumpkin seeds) and 2 tablespoons pumpkin puree • 1/2 teaspoon cinnamon and ground cloves. • 1 tablespoon peanut butter and 1/2 small apple sliced thin • 1/4 cup blueberries, 6 walnuts, and 1 tablespoon maple syrup      SPECIAL OFFER Is Your Doctor Out of Date? When it comes to the latest breakthroughs, there's a good chance your doctor may not be telling you everything there is to know about diabetes – especially when dramatic new evidence proves you can easily REVERSE your symptoms without using drugs! Fortunately, you don't need to turn to your doctor to benefit from any of these new diabetes-busting breakthroughs. That's because you'll find all the information you need to reverse your diabetes for good right here... Pissaladière Pissaladière is a Provençal relative of Italian pizza. A thick bread base is enriched with extra-virgin olive oil, topped with a flavorsome tomato-onion mixture, and decorated with a lattice of anchovies and black olives. Serve warm or cool, cut into 16 large snack-sized squares, or into bite-sized squares for canapés—perfect for holidays or parties. Ingredients Dough 1 pound bread flour, plus extra for kneading 1 teaspoon salt 1 package rapid-rise dry yeast 3 tablespoons extra-virgin olive oil 1 1/4 cup lukewarm water Topping 2 teaspoons extra-virgin olive oil 4 medium onions, thinly sliced 2 garlic cloves, crushed 1 can (24 ounces) chopped tomatoes in tomato juice 2 tablespoons tomato puree 1 tablespoon chopped fresh oregano Freshly ground black pepper 2 cans anchovy fillets, drained and halved lengthwise 16 pitted black olives, quartered Serves 16 Preparation 1    For the dough: Sift flour and salt into a bowl, then stir in the yeast. Make a well in the center; pour in the oil and water. Gradually mix the dry ingredients into the liquids, using a spoon at first and then your hand, to make a soft, slightly sticky dough. 2    Turn the dough out onto a lightly floured surface and knead for 10 minutes or until the dough is smooth and springy. Place in a lightly oiled bowl, cover with plastic wrap, and leave in a warm place to rise for about 45 minutes or until doubled in size. 3    Meanwhile, make the topping. Heat the oil in a large saucepan, add the onions and garlic, and cook over a low heat for about 40 minutes or until very soft and lightly golden, but not browned. Add tomatoes with their juice, the tomato puree, oregano and pepper to taste, and cook gently for 10 minutes, stirring occasionally. Remove from the heat and let cool. 4    When the dough has risen, punch it down and knead again gently. Roll it out on a floured surface into a 12-inch square, and place on a lightly oiled baking sheet. 5    Preheat the oven to 400ºF. Spread the onion mixture evenly over the dough square, then make a crisscross pattern on top with the anchovy fillets. Place the olive quarters in the squares. Leave the pissaladière to rise at room temperature for about 15 minutes. 6    Bake the pissaladière for about 30 minutes or until the crust is golden and firm. Reduce the oven temperature to 375ºF and bake for another 10 minutes. Cool slightly before cutting into squares for serving.  Per serving (one 3-inch square): 172 cal, 4 g fat (0 g sat), 28 g carbs, 8 g protein, 4 g fiber, 4 mg chol, 460 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: Beat Diabetes with a Bean New Scientific Breakthroughs Slash Heart Attack Risk in HALF Sneaky Olive Oil Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Macaroni Cheese with Spinach
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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.

The Health Epidemic Doctors Aren't Revealing

Enjoy impressive weight-loss results in as little as 3 weeks. Find out how!
Tuesday, January 11, 2011
In This Issue: The Health Epidemic Doctors Aren't Revealing Lose Weight and Keep it Off with THIS Doctor-Approved Plan Relieve Stomach Aches for Less Than $2 How to Lower Your Blood Sugar Up to 25% by Eating the Foods You Love! Featured Recipe: Creamy Baked Custards The Health Epidemic Doctors Aren't Revealing Those who closely follow health trends know that in the world of supplements, the focus is often on "breakthrough" discoveries: herbs, antioxidants, amino acids, and other natural remedies. But sometimes, the news is really about the stuff we thought we completely understood. Case in point: vitamin D. The importance of vitamin D to bone health has been scientifically understood since the 17th century. But it turns out that vitamin D is also important to heart health. In the U.S., for example, more than 40 percent of men and 50 percent of women have low vitamin D levels, putting them at risk for coronary artery disease and heart failure, say doctors at Cleveland Clinic. And studies have shown that people in northern Europe, have similarly low vitamin D levels as in the U.S. In many northern hemisphere countries, vitamin D deficiency has reached nearly epidemic proportions. Vitamin D helps prevent high blood pressure, suppresses inflammation (by protecting the cells that line your blood vessels), and maintains blood-vessel flexibility. In a recent study published in the American Journal of Cardiology, researchers who analyzed data from a landmark health and nutrition study reported that low levels of vitamin D make your heart work harder. They suggest this may be the reason why adequate vitamin D levels protect you against cardiovascular disease. A flurry of other recent studies point to vitamin D's other heart-protective benefits. In one, researchers noted that vitamin D supplements could protect you from congestive heart failure. In another, following German and Austrian reviews of several studies about vitamin D's heart benefits, researchers concluded that people with low vitamin D levels, or those who are at high risk for heart disease, should take 1,000 IU of vitamin D every day. And Italian researchers discovered that older people with chronic heart failure often have severe vitamin D deficiencies. Vitamin D deficiency also has a diabetes connection. A study conducted by researchers at Johns Hopkins University School of Medicine noted that vitamin D deficiency is commonly found in people with poor diabetes control. While no cause-and-effect was established, the worse the subjects' A1c test scores, the greater their vitamin D deficiency. If your doctor says that your vitamin D levels are low, you'll want to add a vitamin D supplement to your health regimen. According to the most recent research, most people who live in the northern hemisphere—especially people over 50 and those who are overweight—could benefit from taking D supplements. Here's what you need to know. Dosages. Though the current official recommendation is 400 IU for ages 51 to 70 and 600 IU for those over 71, many vitamin D researchers recommend taking 1,000 to 4,000 IU per day. Doctors sometimes prescribe special vitamin D supplements containing 50,000 IU, usually for elderly patients. Cautions. Steroids such as prednisone can impair the way your body uses vitamin D, so have your doctor check your vitamin D levels regularly if you're on long-term steroid therapy. Other drugs, including orlistat (taken for weight loss), and phenobarbital and phenytoin, (which control epileptic seizures), interfere with vitamin D absorption. Buying tips. Look for vitamin D supplements in the form of vitamin D3, which is three times more effective at raising vitamin D blood levels than supplements containing the D2 form.  SPECIAL OFFER Lose Weight and Keep it Off with THIS Doctor-Approved Plan The country's leading doctors, nutritionists and weight loss authorities all agree that real, long-lasting weight loss is not accomplished by crash dieting. Or fasting. Or exercising like mad. Or popping some "miracle pill". Instead, the only way you can truly enjoy long-lasting weight loss is with a doctor-approved plan that guarantees BIG results in as little as 3 short weeks! What's more, what you need is an easy plan that offers you dozens of appetizing choices, and lets you enjoy all the foods you love. Find out what this sure-fire plan is – and how fast you can make it work for you – click here now. Relieve Stomach Aches for Less Than $2 Mint is not just for candy and breath fresheners. Real mint leaves contain the oil menthol, which has a host of health properties—from relaxing intestinal spasms and easing abdominal pain (useful for anyone who suffers from IBS) to acting as a decongestant to use as a topical pain reliever. Mint contains flavonoids that have antiviral and antioxidant properties. Best of all, it's cheap—a whole bunch of fresh mint leaves will last more than a week—and costs under $2! Here are some ideas on how to use this healthful herb. • Chop fresh mint, garlic, tomatoes, and cucumbers; toss with olive oil and vinegar for a delicious, refreshing salad high in antioxidants and low in calories. • Sip mint tea after dinner. It's rich in medicinal properties, and won't keep you up at night. • Add chopped mint to stir-fries, curry dishes, and salads. It punches up the flavor of any dish, and is versatile enough to work in many different cuisines.     SPECIAL OFFER How to Lower Your Blood Sugar Up to 25% by Eating the Foods You Love! If you thought foods like Pizza, Pasta, Steak and Peanut Butter were all off limits for people with diabetes – then think again! It just so happens that many of your favorite foods are the best foods for REVERSING diabetes. Peanut Butter Sandwiches are actually great for your blood sugar, especially when made with a certain type of bread and topped off with fruit instead of jelly. A special spaghetti sauce will help cancel the effect of the pasta. And any pizza made with delicious blood-sugar lowering toppings can be easily become part of your staple diet. Keep reading to find out more... Creamy Baked Custards This dessert is perfect for dinner parties because it can be prepared ahead of time and refrigerated until serving. Take care not to overcook the custards—they should be just set when you take them out of the oven. Ingredients Custards 2 cups 1% milk 1 vanilla bean, split 2 eggs 2 egg yolks 3 tablespoons sugar 1/2 teaspoon flour Compote 1 tablespoon sugar 1 pound fresh cherries, pitted 2 teaspoons cornstarch Serves 6 Preparation 1    Place milk and vanilla bean in a medium saucepan; heat on medium-high until almost boiling. Remove from heat, cover, and set aside to infuse for 15 minutes. 2    Preheat oven to 325°F. Place whole eggs, egg yolks, sugar, and flour in a bowl and lightly whisk together. 3    Coat six 4-ounce ramekins with cooking spray. Bring milk back to a boil, remove the vanilla bean, and slowly pour the hot milk into the egg mixture, whisking constantly. Strain the mixture into a pitcher; divide among the six ramekins. 4    Set ramekins in a shallow roasting pan; pour enough hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are lightly set, about 30 to 35 minutes. The custards should be slightly wobbly in the center, as they will continue to cook after being removed from the oven. Lift the custards out of the hot water, and place on a wire rack to cool; refrigerate until ready to serve. 5    For the compote: Place 1 tablespoon sugar and 6 tablespoons water in a medium saucepan; heat over medium-high heat until sugar has dissolved. Bring to a boil, reduce the heat to low, and add the cherries. Cover the pan and simmer gently, stirring occasionally, until the cherries are tender, 4 to 5 minutes. Use a slotted spoon to remove the cherries and place them in a small serving bowl; set aside. 6    Mix the cornstarch with 1 tablespoon cold water, and stir this into the cherry juices in the saucepan. Bring to a boil, reduce the heat to low, and simmer, stirring, until thickened and clear, about 1 minute. Allow to cool for a few minutes, then pour the sauce over the cherries. The compote can be served warm or at room temperature. Spoon a little of the cherry compote over the top of each custard; serve the rest of the compote on the side. Per serving: 165 cal, 5 g fat (2 g sat), 25 g carbs, 7 g protein, 2 g fiber, 145 mg chol, 65 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: The Crunchy Solution for Diabetes Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! 5 (Delicious) Toppings for Your Morning Oatmeal Is Your Doctor Out of Date? Featured Recipe: Pissaladière
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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.

The Bathroom Sink Heart Cure

Get a happy start to 2011 – get healthy with these delicious foods!
Tuesday, January 4, 2011
In This 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 The Bathroom Sink Heart Cure You've probably heard more than once that heart disease is linked to gum disease. But do you really believe it? Even we admit that it sounds far-fetched, and could be easily tossed off as a marketing ploy by dentists to get you to brush your teeth. Turns out, this is one health claim you shouldn't ignore; there is significant evidence that the health of your gums affects the health of your heart. The link between the two appears to be inflammation. When food lingers along the edges of your gums, it can trigger bacterial growth and infections. This mobilizes your immune system to attack, inflaming the areas around the infection. If you've been following the health news, you'll know that chronic inflammation is a major contributor to heart disease. For various complex reasons, an immune system that is consistently on attack causes plaque to build up in arteries. Gum disease is often mild but persistent, since many of us choose to ignore it. That means the inflammation switch is "on" for prolonged periods. What impact does low-grade gum infections have on your heart? The American Academy of Periodontology found that people with gum disease are almost twice as likely to have coronary artery disease. What's more, some studies say that gum disease (gingivitis), cavities, and missing teeth are on a par with high cholesterol as factors contributing to heart disease. This is not good news for people with diabetes—who already have a higher risk of heart disease—since diabetes puts them at higher risk for gum disease and tooth decay. Just as diabetes raises glucose levels in your blood, it raises them in your saliva, too. This extra glucose feeds bacteria, making them grow more rapidly. To make matters worse, diabetes makes fighting infections harder, so it becomes difficult to get rid of gum disease, if it does develop. Combat both problems—heart disease and gum disease—by shifting your focus from cleaning your teeth to cleaning your whole mouth. Don't just brush your teeth, maintain impeccable oral health. Here's some smart guidance. Invest in the right tools. Dollar stores are great bargains, but don't cheap out on your health. Use fluoride toothpaste with a soft-bristled toothbrush endorsed by the American Dental Association. If possible, use an electric or battery-operated toothbrush, which is especially good for people with arthritis or difficulty brushing properly. Use good technique. Hold your toothbrush like a pencil, rather than gripping it like a handle. This will ensure you use the appropriate level of pressure (many of us brush too hard). Go in circles, not back-and-forth strokes. Be sure to brush your gums as well as your teeth. Keep brushing for the length of a pop tune on the radio, or for the length of the Happy Birthday Song, sung twice. Replace your toothbrush (or replacement head on your electric toothbrush) every three to four months. Floss every day. A toothbrush just can't clean in between the tight spaces, or under the gum line where most gum disease develops. For that, you must floss. Use waxed floss (it tends to be gentler on the gums), and go tooth by tooth. You should feel pressure when you floss, but not pain. If you haven't flossed in a while, you may see a bit of blood the first few times, until your gums become used to flossing. It should be minimal and stop after a few days. If not, make sure to see your dentist—and always call your dentist if you notice unprovoked bleeding from your gums. See your dentist every 6 months for a cleaning and check up. Ask him/her to check for gum "pockets", which can develop below the tooth and trap food and bacteria, facilitating gum disease. SPECIAL OFFER Food that Makes Women 30% Less Likely to Get Diabetes According to a recent study women who eat this one food just five times a week can block their risk of diabetes by 30%.  And that's not all.  Studies also showed that one-tablespoon of lemon juice dropped the blood-sugar impact of a meal by 30%.  And if you use vinegar this way you can actually lower your blood sugar up to 55%. And avocado lowers your blood sugar and your cholesterol even though it's loaded with fat.  Read more ways to fight blood sugar problems... Make Snacking Smarter You can and should snack. Smart snacking prevents blood sugar dips, helps maintain consistent blood-glucose levels, and curbs hunger so you don't overdo it at meals. The trick? Keep snacks at around 100 calories or less. Here are some tasty ways to do that. • 10 almonds, unsalted (80 calories, 3 g carbs) • Sugar-Free Jell-O gelatin snack pack (10 calories, 0 g carbs) • 1 reduced-fat string cheese (80 calories, 0 g carbs) • 1/2 apple, sliced, with 1 teaspoon peanut butter (70 calories, 10 g carbs) • 1/2 cup edamame (75 calories, 6 g carbs) • 1/2 bell pepper with 1/4 cup hummus (100 calories, 10 g carbs)   SPECIAL OFFER Relax Away Pain Get instant relief now from a startling but simple breakthrough in the treatment of painful leg cramps, aching legs and dangerous swelling!  Using only air, pressure and 2 small batteries, you can miraculously relax and revitalize sore legs, feet and arms in only 15 minutes a day. Feel the soothing results immediately! By relieving tension, this breakthrough can also help control blood sugar.  To discover more about this "little miracle" read more here… Grilled Chicken Salad with Oranges Oranges, pistachios, and red onion add healthy flavor and texture to this simple but delicious salad. Its citrus-y dressing will make you think of summer, no matter what the season.  Ingredients 1/3 cup orange juice 2 tablespoons lemon juice 3 tablespoons extra-virgin olive oil 1 tablespoon Dijon mustard 2 garlic cloves, minced 1/4 teaspoon salt, or to taste Freshly ground pepper to taste 1 pound boneless skinless chicken breasts, trimmed 1/4 cup pistachios or slivered almonds, toasted 8 cups mesclun salad mix, rinsed and dried 1/2 cup thinly sliced red onion 2 medium oranges, peeled, quartered, and sliced  Serves 4 Preparation 1    Place orange juice, lemon juice, oil, mustard, garlic, salt, and pepper in a small bowl or jar with a tight-fitting lid; whisk or shake to blend. Reserve 1/3 cup of this dressing for the salad, and 3 tablespoons for basting. 2    Place the remaining dressing in a shallow glass dish or a ziplock bag. Add the chicken; turn to coat. Cover or seal, and marinate in the refrigerator for at least 20 minutes or up to 2 hours. 3    Preheat a grill to medium. Remove chicken from marinade and discard the marinade. Grill the chicken 4 to 6 inches from the heat, basting the cooked sides with the reserved basting dressing, until no longer pink in the center, and an instant-read thermometer registers 170°F (about 4–6 minutes per side). Transfer to a cutting board and let stand for 5 minutes. 4    Meanwhile, toast the nuts in a small dry skillet over medium-low heat, stirring constantly, until light golden, 2 to 3 minutes. Transfer to a bowl; let cool. 5    Place salad mix in a large bowl. Toss with the salad dressing. Divide the salad among four plates. Slice the chicken and distribute over the salads. Scatter orange slices over top, and sprinkle with the toasted nuts. Each serving provides: 331 cal, 16 g fat (3 g sat), 18 g carbs, 30 g protein, 5 g fiber, 68 mg chol, 290 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: The Health Epidemic Doctors Aren't Revealing Lose Weight and Keep it Off with THIS Doctor-Approved Plan Relieve Stomach Aches for Less Than $2 How to Lower Your Blood Sugar Up to 25% by Eating the Foods You Love! Featured Recipe: Creamy Baked Custards
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