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	Tuesday September 20, 2011
Begin Your Day by Losing Weight How would you like to wake up and do something that helps you lose weight? It's as easy as eating breakfast. Studies show that breakfast eaters weigh significantly less than people who skip morning meals and who eat more later in the day—probably because they become so hungry that overeating is inevitable. Having breakfast kicks your calorie-burning furnace into gear and keeps it burning hot throughout the morning. And, of course, it helps prevent dangerous blood-sugar lows. For some of us, eating breakfast is a little difficult. We're running around trying to dry our hair, get the kids ready for school, and find the car keys. (Why aren't those keys where we left them?) These five tips can help put your morning in order, guide you to some of the best breakfast alternatives, and get you out the door on time. Put eating first. Try to have breakfast shortly after getting out of bed. That way, you'll eat before you remember that you have to take out the trash, walk the dog, pay bills, or do any other distracting tasks that gobble up your time. Plan on protein. One challenge with breakfast is getting protein into your meal. When you're not eating eggs (which are rich in protein), look to nonfat milk, yogurt, and peanut butter. For the fastest complete breakfast possible, grab a container of fat-free, sugar-free yogurt with three to four tablespoons of high-fiber cereal or a palmful of ground flaxseeds and sliced fruit. Top high-fiber cereal with fruit. Look for a whole-grain brand that contains five grams or more of fiber per serving. Some also include a substantial amount of protein. A high-fiber cereal plus fat-free milk counts as your carbohydrate and protein servings. Just top with fruit, and you'll have a perfect Plate Approach meal. Add veggies. How about a two-egg omelet filled with 1/2 cup vegetables (such as sautéed onions, green peppers, and mushrooms) and topped with an ounce of shredded fat-free sharp cheddar cheese, served with a slice of whole-wheat toast? Or a fried egg on a whole-grain English muffin with several slices of tomato and an ounce of reduced-fat cheddar cheese? Go on the clock. A nutritious breakfast only takes a minute. Yep, that's about all you need to cook up a hot egg sandwich. Pop whole-grain bread into the toaster. Crack an egg into a saucer and whisk it with a fork. Microwave on high for 30 seconds, whisk again to keep the edges from overcooking, then nuke it for another 30 seconds. You have breakfast you can take out the door with you.   Super-Start Breakfast Muffins Muffins are the perfect portable breakfast. Easy to grab on the run, they provide the energy boost your body needs to start the day. This particular recipe is packed full of hearty ingredients such as whole-wheat flour, wheat germ, and raisins, which contribute the fiber, vitamins, and minerals your body needs. Makes 12 muffins Ingredients: 1/2 cup whole-wheat flour 3/4 cup all-purpose flour 2 teaspoons baking soda Pinch salt 1/4 teaspoon ground cinnamon 1/4 cup brown sugar 2 tablespoons wheat germ 3/4 cup raisins 1 container (8 ounces) plain low-fat yogurt 3 tablespoons canola oil 1 egg Zest of 1/2 orange 3 tablespoons orange juice Preparation: 1    Preheat the oven to 400°F. Line 12 muffin cups with paper liners or coat with nonstick cooking spray. Set aside. 2    Sift the flours, baking soda, salt, and cinnamon into a large bowl. Stir in the sugar, wheat germ, and raisins, and make a well in the center of the dry ingredients. 3    Lightly whisk together the yogurt, oil, egg, orange zest, and juice. Pour the liquid ingredients into the well of dry ingredients and stir together, mixing only enough to moisten. Do not beat or overmix. 4    Spoon the mixture into the muffin tray, dividing it equally among the cups. Bake until the muffins are golden brown and the centers are firm when gently touched, about 15 to 20 minutes. Leave muffins to cool in the tray for 2 to 3 minutes, then turn out onto a wire rack. The muffins are best eaten freshly baked, preferably still slightly warm from the oven, but can be cooled completely and then kept in an airtight container for up to 2 days. Per serving (one muffin): 45 cal, 4 g fat (1 g sat), 24 g carbs, 4 g protein, 1 g fiber, 19 mg chol, 232 mg sodium How to Beat Cold Season Being sick is no fun for anyone, but it takes a special toll if you have diabetes. It can throw off your blood sugar and put you at risk for short-term complications. When you're sick, your liver steps up glucose production to provide more energy. At the same time, stress hormones are released that make cells more insulin resistant. The net result is that blood sugar can rise dramatically. To keep your blood sugar in check when you're ill, and to help yourself feel better faster, follow these five steps. Increase monitoring. Test yourself more often than you usually do—at least every three to four hours. If your blood sugar goes higher than 240 mg/dL, do a urine ketone test as well. If ketone results are positive, or if your blood sugar consistently hovers above 240, call your doctor. Stock up. It's important to eat regularly to keep your blood sugar steady. Start with foods that are already part of your healthy diet, such as rice, oatmeal, chicken soup, applesauce, or toast. Keep a supply of broth-based soups, along with saltine-type crackers. Drink plenty of fluids. Aim to drink a cup of fluid (that includes soup broth) every half hour or so. If lack of appetite is making it difficult for you to consume enough food to meet your energy needs, sip sugared drinks like non-diet soda, fruit juices, or sports beverages. Watch the OTC remedies. Some common over-the-counter medicines, such as decongestants with pseudoephedrine, can raise blood sugar. Check with your doctor before taking any drug, herbal remedy, or dietary supplement when you're ill. Rest in bed. Do your immune system and blood sugar a favor by dimming the lights and hopping into bed. It's a good idea to arrange to have your spouse or a close friend or neighbor take over household responsibilities when you're sick.   Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes	Advertisement Change One Lose weight simply, safely & forever with this 12-week eating plan. Reverse Diabetes Eliminate the root cause of your disease with this simple step-by-step plan. This really works!        - Tina S., Wappinger Falls, NY
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