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	Tuesday April 26, 2011
Hard Truths About Blood Pressure We've all seen movies in which the plot unfolds in frustratingly predictable ways. We say in our minds to the characters, "Don't do that! It's obvious what'll happen next!" That's the beauty of being an outside observer. But people with diabetes may not realize that a highly predictable and harmful health pattern might also be playing out in their own body. • Diabetes makes your arteries more susceptible to hardening (atherosclerosis). • As a result, your blood pressure goes up. • As a result, you're prone to more serious heart problems. How common is this sequence? Fully 60 percent of people with diabetes have high blood pressure. And the chances of a person with diabetes having serious heart disease are several times greater than for people without diabetes. Which is good reason to understand blood pressure, to take it seriously, and to do what it takes not to let this plot take its natural, sad course. High blood pressure isn't new. For the last century or so, that simple measurement has helped identify people whose hearts could betray them at any moment. Still, people tend to underestimate how serious the problem is. Some of that is because high blood pressure has no symptoms: You don't feel it, see it, or hear it. And for many of us, we don't understand it and how it might affect us. Our goal today is to fix that. And the easiest way is with the well-used but effective "garden hose" analogy. If you turn on the water and partially block the end of the hose with your thumb, the hose will bulge and the water will squirt out more forcefully around your thumb. Add a spray nozzle and you can increase the pressure enough to knock dirt off lawn furniture or loose paint off the exterior of your house. And all you've done is narrow the opening through which water must pass. Your arteries are a lot like that hose, except that they form a closed loop. Blood is pumped through them from the heart, and courses through the body before returning to the heart and lungs to pick up fresh oxygen and be pumped back out again. But when blood pressure rises for whatever reason—such as narrowing of the arteries—the blood, which has no passageway out of the system, is forced up against the artery walls with increasingly brutal force. Over time, the pressure can create bulges in the weak parts of artery walls, forcing the body to make repairs that stiffen the walls and reduce flexibility of the arteries. What's more, as blood under pressure races through your arteries, it can knock off pieces of loose built-up plaque and detritus which can lodge in narrowed passageways, blocking the flow of blood to the heart and triggering a heart attack. Even if high blood pressure doesn't lead to a heart attack, it causes your heart to work harder to push blood through your circulatory system. This taxes your heart muscle, causing your heart to enlarge and weaken. Eventually, the muscle may fail. That's the reason why your blood pressure is taken before you even see the doctor at every medical appointment. It's that important. The exact causes of high blood pressure are still a bit of a mystery. But we do know that several factors and conditions may play a role. • Smoking • Being overweight or obese • Lack of physical activity • Too much salt in the diet • Too much alcohol consumption (more than 1 to 2 drinks per day) • Stress • Older age • Genetics • And as we said at the start, diabetes How to combat it? We'll cover this in a future issue. But for now, monitor your blood pressure closely and often. Blood pressure tends to rise and fall based on continuously changing variables such as diet, stress, sleep, and activity levels. The best indicator of your blood pressure is the average of multiple screenings taken at different times of the day. Ginger Cookies If you crave a sweet, delicious cookie every now and then, consider these. They're not ultra-healthy (each cookie is 95 calories and 16 g of carbs), but have diabetes-friendly ginger and cinnamon in them. Have one (and just one!) as an after-dinner treat, and they're fine for a diabetes diet. Makes 12 cookies Ingredients: 2/3 cup all-purpose flour 2/3 cup whole-wheat flour 1/2 teaspoon baking soda 2 teaspoons ground ginger 1/2 teaspoon ground cinnamon 3 tablespoons butter 4 tablespoons light corn syrup Preparation: 1    Preheat oven to 375°F. Grease a cookie sheet; set aside. Sift the all-purpose flour and whole-wheat flours, baking soda, ginger, and cinnamon in a large bowl, tipping in any bran left in the sieve. 2    Melt the butter with the corn syrup in a small saucepan over low heat, stirring occasionally. Pour melted mixture onto the dry ingredients and stir to bind them together into a firm dough. 3    Break off a walnut sized lump of dough, and roll it into a ball on the palm of your hand. Press it flat into a thick cookie, about 2 1/2 inches in diameter, and place on the cookie sheet. Repeat with remaining dough. (Or roll out the dough and stamp out decorative shapes.) 4    Bake the cookies until they are slightly risen and brown, 8 to 10 minutes. Let cool on the cookie sheet until they are firm enough to lift without breaking, 2 to 3 minutes. Transfer the cookies to a wire rack to cool completely. The cookies will keep in an airtight container up to 5 days. Per cookie: 95 cal, 3 g fat (2 g sat), 16 g carbs, 2 g protein, 1 g fiber, 8 mg chol, 78 mg sodium, 7 mg calcium Diabetes Bread-Buying Guide Bread can be a nutritious part of your daily diet, or it can be a minefield of danger for your blood sugar. Follow these simple bread-buying tips and you'll never have to wonder if your loaf of bread is sabotaging your diabetes maintenance. • Buy whole-grain bread with the word "whole" as the first ingredient. • Look for at least 3 grams of fiber per serving. • The coarser the bread, the better. That texture indicates that the healthiest parts of the grain have been preserved. And the coarser the grain, the more it requires digestion, slowing the release of blood sugar into your system. Even whole wheat raises blood sugar more when it's finely ground than when it's coarser. • If you see sugar, corn syrup, or any other sweetener in the first four ingredients, just say no. • If shopping at a bakery where breads are fresh and unlabeled, be sure to ask about what type of flour or grain was used before buying. Molasses, fruit, and other add-ins can make a white bread appear the color of whole-grain bread.	Advertisement Air Leg Massager You can be pain-free in just 15 minutes a day! The Reader's Digest Store Simple, secure online shopping from a brand you trust. Get up to 50% off books, music, gifts and more!. I can use it right on the plane (or car). It does wonders. From Timothy F., who uses the Air Leg Massager
This weekly newsletter is from Reverse Diabetes, a multimedia resource from Reader's Digest to help people with diabetes take control of their health. Look for Reverse Diabetes magazines at newsstands everywhere; Reverse Diabetes books wherever books are sold; and daily tips and conversation at www.Facebook.com/ReverseDiabetes. View our Privacy Policy. Unsubscribe | Subscribe | Privacy Policy Have questions, comments, or suggestions? Email the editors today. Just click here! Reader's Digest Association 750 Third Avenue, 4th Floor, New York, NY 10017 Copyright © 2011 Reader's Digest Association, Inc. All rights reserved.

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	Tuesday April 19, 2011
Lunches That Ruin Health If you're reading this now, you likely are the type of person who tries to eat healthfully. Typically, people like us focus first on having a well-balanced, reasonably portioned dinner. Then we take on breakfast, making sure to eat something healthful each morning, like oatmeal or yogurt. Next, we clean up our snacking habits: fewer of them, but better quality, without all the sugar and refined carbs. But even the most health-diligent among us often don't focus much on lunch. Particularly on weekdays, we tend to not think about a midday meal until it's upon us, at which point we're starving. Too frequently, we dash out in between meetings or commitments, grab the first appealing thing we see, and head back to our tasks while we mindlessly chow it down. Don't get caught in lunch limbo—the midday meal is just as important as breakfast and dinner. When you neglect to pay attention to what you eat at lunch, you set yourself up for disaster at dinner. Here are a few ways to avoid pitfalls. Don't be fooled by wraps. They might look like a healthy alternative to a sandwich, but a tortilla can be stuffed with a startling amount of meat and cheese. Not to mention, the tortilla itself is usually made with hydrogenated oils or worse, lard. Though they look thin, the monster tortillas many restaurants and cafeterias use to make a wrap deliver up to 350 calories and barely any fiber. Compare that to the 140 calories and 4 grams of fiber you get from two slices of whole-grain or oat-bran bread. From a health perspective, you're often better off with a regular sandwich. Avoid the steam table. These are the hot foods sitting under plastic sneeze shields at delis and grocery stores. Leave aside the murky origins of the food and the likelihood that it has been packed with sugar and salt to enhance the flavor. Worry more about its prolonged exposure to heat. Hours under a heat lamp (or above a steam table) degrade the nutrients and break down the fiber in the food. Often, your meal is so soft that it's essentially predigested. As a result, your gut will quickly convert the food into glucose, spiking your blood sugar. A better alternative: Make a meal from the salad bar instead. Beware fast food. What's more normal than a burger, fries, and soft drink for lunch? Sadly, that can be a quick 1,000 calories, much of it from extremely high Glycemic-Index, low-nutrition foods. If you must go fast food, opt for grilled chicken, say no to mayonnaise, get the smallest possible fries (or better yet, a salad), and drink water or milk. Watch out for no-produce meals. So many standard lunches have zero fresh fruit or vegetables (we don't count that single lettuce leaf on your sandwich as a serving). Remember: You should try to get at least two full servings of produce as part of lunch. A small salad and a piece of fruit are perfect daily choices. Make them a habit. Lean on leftovers. One of the fastest, easiest, and most satisfying ways to enjoy a healthy lunch is to eat a healthy dinner—the leftovers, that is. Meals like vegetarian chili, whole-wheat pasta with veggies, or chicken stir-fry make excellent lunches the next day. Treat yourself to pizza. For fast and easy good carb choices, a slice (not two) of cheese or veggie thin-crust pizza is a surprisingly good option. The glycemic load is low, and the cheese will help fill you up. If you can find a place that offers whole-wheat or cornmeal crust, that's even better—it'll leave you feeling even more full and satisfied. Don't eat at your desk. Lunch is the meal you're most likely to eat on-the-go, whether that's in front of a spreadsheet or between running errands. But eating this way is likely to make you feel deprived. Even if your body registers that it's had sustenance, you're likely to think later that you deserve a food reward for your diligence. That's when a high-carb treat is most likely to upset your day. A candy bar at 2 p.m. leads to a bag of chips at 4 p.m. followed by a pre-dinner snack at 6 p.m. Avoid this trap: Make time in your day to stop and enjoy what you're eating. Savor the taste and the way the flavors mix on your tongue. That's the way to find true satisfaction from your food—and prevent overindulging later on. Spring Salmon and Asparagus Tender young vegetables and succulent salmon make this a healthy dish that looks lovely and is easy to prepare. And it's even better when fresh asparagus are available. Serves 4 Ingredients: 4 skinless salmon fillets (about 4 ounces each) 2 leeks, thinly sliced 8 ounces asparagus spears 1 cup sugar snap peas 4 tablespoons dry white wine 1 cup reduced-sodium vegetable broth Salt and pepper 1 tablespoon snipped fresh chives for garnish Preparation: 1    Run your fingertips over each salmon fillet to check for any stray bones, pulling out any that remain. Arrange the leeks in a single layer in the bottom of a large Dutch oven coated with cooking spray. Lay the pieces of salmon on top. Surround the fish with the asparagus and snap peas. Add the wine and broth and season lightly with salt and pepper. 2    Place the Dutch oven over medium-high heat and bring broth to a boil, then cover the pan with a tight-fitting lid and reduce the heat to low. Cook the fish and vegetables until the salmon is pale pink all the way through and the vegetables are tender, about 12 to 14 minutes. Sprinkle the chives over the salmon and serve. Per serving: 34 cal, 10 g fat (2 g sat), 8 g carbs, 26 g protein, 2 g fiber, 70 mg chol, 99 mg sodium Burn Calories By Accident You probably already do a lot of these "exercises" without even knowing you're burning calories. So give yourself a pat on the back—and try to do even more activities just like them. Here's how many calories you burn in 30 minutes doing typical odds and ends around the house. By comparison, you burn roughly 40 calories in 30 minutes of sitting still. Raking leaves                 147 calories Gardening or weeding    153 calories Vacuuming                      119 calories Cleaning the house         102 calories Mowing the lawn             205 calories Playing with the kids       136 calories Strolling                           103 calories Biking to work                  220 calories	Advertisement Massage Mat Relieve tension, fight depression & relax your way to better blood sugar. Change One Lose weight simply, safely & forever with this 12-week eating plan. This really works. I could wear a dress one size smaller after the first week. Excerpt from Tina S., who tried ChangeOne
This weekly newsletter is from Reverse Diabetes, a multimedia resource from Reader's Digest to help people with diabetes take control of their health. Look for Reverse Diabetes magazines at newsstands everywhere; Reverse Diabetes books wherever books are sold; and daily tips and conversation at www.Facebook.com/ReverseDiabetes. View our Privacy Policy. Unsubscribe | Subscribe | Privacy Policy Have questions, comments, or suggestions? Email the editors today. Just click here! Reader's Digest Association 750 Third Avenue, 4th Floor, New York, NY 10017 Copyright © 2011 Reader's Digest Association, Inc. All rights reserved.

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	Tuesday April 12, 2011
All-Day, All-Night Stress Busters How often do you feel stressed? Some of the time? A lot of the time? If you're like most Americans, you live with moderate to severe stress all the time, according to a recent survey by the American Psychological Association. For a society that talks about its stress problems so readily, we don't seem to be doing a whole lot to change our behavior. Maybe that's because we believe that too much of our stress is simply out of our control, or that it would take too much reshuffling of our priorities to alleviate it. Nothing could be further from the truth. Stress is not an external thing: It is merely how you react to what's happening around you. Which means you control your stress, not the other way around. These simple little stress cures can easily slip right into each part of your day. In the morning. Set your alarm 10 to 15 minutes earlier. Yes, sleep is important. But those 10 minutes won't affect your REM cycle. What they will do is give you extra time. That's important, because rushing is a huge cause of stress. You can start your day off by slowly getting out of bed, stretching and yawning yourself awake, thinking over what you'd like to wear to work that day, what you'd like for breakfast, and even have a few minutes to read the newspaper. One more thing: Look in the mirror and smile. That small act not only gives you a psychological boost, but studies show that the act of smiling—even if you don't really mean it—causes chemical changes in your body associated with happiness. In the car. To counteract the hunched-over driving position which can cause headaches and backaches, shrug your shoulders toward your ears and let them drop. Then imagine someone just trickled ice water down your spine. React by sitting up straighter and pulling your shoulder blades together. That posture will help ease physical stress and by extension, mental stress At work. Go outside at lunch. If you work in an office or store, you likely are stuck in the same building all day long. Lunch is your chance to escape. Soak in the sun, feel the breeze, stretch your legs. Breathe in some real air and disconnect for a few minutes. At dinner. Encourage laughter. Instead of harping on the negative aspects of the day, every night at dinner, make family members share one funny or even embarrassing moment of their day. At night. Take a soak. Immersing yourself in a bath one or two hours before bedtime is a great way to melt stress and improve your chances of a getting a great night's sleep. Finally, massage your tootsies each evening—or make a loved one do it! Make a fist and roll your knuckles across the soles of your feet. Acupressure points there have been known to relieve stress. Blueberry Popovers with Berry Salad A simple muffin, a simple mix of berries. But something wonderful happens when you serve them together. This recipe makes a delicious and healthy breakfast, but can be served for dessert as well! Makes 8 popovers Popovers Cooking spray 1 cup all-purpose flour Pinch of salt 1 teaspoon sugar 2 eggs 1 cup low-fat (1%) milk 1/2 cup blueberries 1 tablespoon confectioner's sugar Berry Salad 1 cup raspberries 2 teaspoons sugar 1 cup thickly cut strawberries 1 cup blueberries 1    Preheat oven to 425°F. Coat an 8-cup muffin or popover pan with cooking spray. 2    Make the popovers: Sift the flour, salt, and sugar into a mixing bowl and make a well in the center. Break the eggs into the well, add the milk, and beat together with a fork. Using a wire whisk, gradually work the flour into the liquid to make a smooth batter. 3    Divide batter evenly among the prepared muffin cups, about 2/3 full. With a spoon, drop a few blueberries into the batter in each cup, dividing them equally. Bake in the middle of the oven until the popovers are golden brown, well risen, and crisp around the edges, about 25 to 30 minutes. 4    Make the berry salad: Puree 1/2 cup raspberries in a blender. Strain the raspberries in a sieve to remove the seeds. Add 2 teaspoons sugar. Add the rest of the raspberries to the bowl, together with the strawberries and the blueberries. Drizzle the raspberry sauce over the fruit. 5    Using a knife, unmold the popovers and dust with confectioner's sugar. Serve hot, with the berry salad. Per serving: 130 cal, 2 g fat, 25 g carbs, 6 g protein, 2 g fiber, 55 mg chol, 30 mg sodium The Trouble with Potatoes A baked potato isn't very healthy for people with diabetes. It's a simple, fast-digesting carb that causes a rapid blood-sugar increase. But at least it has no fat, right? Well, depends on how you make it. As it turns out, we've become awfully good at turning potatoes (which have zero fat on their own) into fatty, calorie-dense foods. The lesson: if you want potato, have half of one baked and top it with something healthy, like salsa French fries: A large order of fries at McDonald's contains 25 grams of fat. Potato chips: A 1-ounce serving of Lay's Classic chips contains 10 grams of fat. Tater tots: A 10-piece serving of Ore-Ida Tater Tots contains 8 grams of fat. Hash browns: A 4-ounce serving of hash browns at Denny's contains 14 grams of fat. Baked potato with butter: Each standard-size pat of butter contains 4 grams of fat.	Advertisement Health & Wellness Store Eat well, live well & SAVE. Visit the    Health & Wellness Store today! Reverse Diabetes Eliminate the root cause of your disease with this simple step-by-step plan. I have read it cover to cover, have modified my diet and now my Blood Sugar numbers have dropped to the point that the doctor said I am no longer Diabetic. I am sure that the book will save some lives! Excerpt from Magic Food for Better Blood Sugar
This weekly newsletter is from Reverse Diabetes, a multimedia resource from Reader's Digest to help people with diabetes take control of their health. Look for Reverse Diabetes magazines at newsstands everywhere; Reverse Diabetes books wherever books are sold; and daily tips and conversation at www.Facebook.com/ReverseDiabetes. View our Privacy Policy. Unsubscribe | Subscribe | Privacy Policy Have questions, comments, or suggestions? Email the editors today. Just click here! Reader's Digest Association 750 Third Avenue, 4th Floor, New York, NY 10017 Copyright © 2011 Reader's Digest Association, Inc. All rights reserved.

Instant Fiber Fixes for Diabetes

How many highly effective diabetes remedies do you have hidden in your home? Find out here.
Thursday April 7, 2011
In This Issue: Excuse-Proof Your Workout Routine Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! Instant Fiber Fixes for Diabetes Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Goat Cheese Toasts Excuse-Proof Your Workout Routine Even in paradise comes a little rain. And few of us live in paradise. Which means there are many days (or months) in which weather makes outdoor exercise a challenge. Add to that busy schedules, waning motivation, and the list of excuses for not exercising is long—and often, convincing. We say, resist! Here are ways to short circuit the most common excuses for not exercising. Put them to good use. The Excuse: It's too cold outside. The Fix: Keep the core of your body warm. When your body starts to feel cold, it diverts blood flow from your arms and legs to your chest and abdomen as a way protect vital organs. That's why your toes and fingers get so cold, even when the rest of your body doesn't. Keep your torso warm with the right clothing, and you prevent that process, so the rest of you stays equally comfortable. To do this, layer in threes.     1. Don a snug-fitting base layer made of a non-cotton fabric that wicks moisture from your skin. Clothes that contain polypropylene or fabrics such as CoolMax and Supplex are good examples.     2. Next put on a bulkier mid-layer made of fabric such as fleece that will insulate and also continue to move moisture out. Vests are ideal for this.     3. Cover everything with a wind-and-moisture resistant jacket or shell. Choose a zippered model, rather than a pullover. Add a light scarf or hat and warm gloves and you're good to go. The Excuse: It's raining. The Fix: Water-resistant clothing, of course. A walk in the rain is actually fun, particularly if it's a warm rain. It only gets uncomfortable when your clothes get water-logged. Prevent that by wearing a wind-and-water resistant jacket with a hood. Splurge and get yourself water-resistant pants. And if you don't have rain boots, wear water-resistant hiking boots or winter shoes. Everyone who enjoys being outside should have top-to-bottom rain gear, ready to go at any time! The Excuse: I'm just not feeling motivated. The Fix: Commit to an event. There are probably dozens of walking and running events in your area come spring and summer. Pick one and register. Having a goal that's more concrete and focused than "keep my weight in check," plus laying out an entry fee or recruiting sponsors for a charity event will keep you motivated. The Excuse: I feel tired and rundown. The Fix: Use sunlight as your ally. One of the biggest motivation sappers isn't fatigue, but a simple lack of sunlight. This causes a drop in vitamin D, which in turn is linked to seasonal affective disorder (SAD) or depression. To avoid it, walk during the brightest times of day. This may mean that you need to take a 20-minute walk during your lunch break at work, rather than your usual morning or evening trek. Also, try to keep the shades open on the windows in your house or at work to let as much light in as possible. The Excuse: I'm too busy today to exercise. The Fix: Sneak in "relaxation" walks between meetings and commitments. Three brisk 10-minute walks deliver pretty much the same physiological benefit as one 30-minute workout. And if your day is that stressful and packed, you need a few breaks to refresh your mind and spirit as well.  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... Instant Fiber Fixes One of the easiest ways to control weight and blood sugar is to get the recommended 32 grams of daily fiber. Trouble is, most people with diabetes eat less than half that. The solution: Add 3 additional grams of fiber to each of your day's meals (breakfast, lunch, dinner and two snacks) and you'll double your fiber intake for the day and be right on target. To get those 3 grams (or more) try 1 apple or pear (4 to 5 grams fiber) 1/2 cup spinach (3 grams protein) 1/2 cup peas (4 grams) 1/2 cup raspberries (5 grams) 1/2 cup cooked whole-wheat spaghetti (3.5 grams) 1/2 cup hummus (3 grams)     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... Goat Cheese Toasts These delicious appetizers are rich in the flavors (and nutrients) of the best Mediterrean foods. They're not light in calories, but two or three are incredibly filling and at that quantity, perfectly healthy. Ingredients 1 baguette (10 ounces) cut into 1-inch slices 4 tablespoons pesto 2 tablespoons sun-dried tomato paste 4 plum tomatoes 5 ounces low-fat goat cheese 1 tablespoon olive oil 1/4 cup pine nuts Sprigs of fresh thyme or oregano, plus extra for garnish Makes 16 toasts Preparation 1    Preheat the broiler. Place the baguette slices on a baking sheet and place pan in the oven. Lightly toast both sides of the bread. 2    Mix together the pesto and tomato paste and spread a little on top of each toast, covering the surface completely. 3    Slice tomatoes lengthways, discarding a slim slice from the curved edges, to give 4 flat slices from each tomato. Lay a slice of tomato on top of each toast. Place 1 small slice of cheese on each tomato slice, and drizzle with a little olive oil. Scatter with a few pine nuts and some thyme or oregano leaves. 4    Place the toasts back under the broiler until the cheese is beginning to melt and the pine nuts are golden, about 4 to 5 minutes. Serve garnished with sprigs of thyme or oregano.  Per serving: 116 cal, 4 g fat, 13 g carbs, 5 g protein, 1 g fiber, 3 mg chol, 200 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: All-Day, All-Night Stress Busters Recession-Busting Money-Savers The Trouble With Potatoes The TRUTH about "Magic Foods" Featured Recipe: Blueberry Popovers with Berry Salad
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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.