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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