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In This Issue: Have Your Healthiest Holiday Ever! Smucker's® Sensibly Sweet Will a Gym Work for You? When a Doctor Says You've Taught Him Something, You Know You're onto Something Good! Featured Recipe: Harvest Pork Roast	Wednesday November 23, 2011
Have Your Healthiest Holiday Ever! With holidays come fatty, high-carb feasts, irregular eating schedules, and plenty of family stress to go around. The following five steps will help make this year's holiday gatherings what they should be: fun. Modify your meal times, if needed. Is your in-laws' meal schedule out of sync with your timetable for managing your blood sugar? Here's how to compromise: Say they wake up later than you do and serve a late breakfast at 10:30 a.m. Then they skip lunch, and serve Christmas "dinner" at 3 p.m. To keep your blood sugar steady without overdoing it on calories, have an early-morning snack (such as a piece of whole-grain toast) before your relatives rise and shine. Their late breakfast will count as your "real" breakfast, plus some of your lunch. Enjoy the 3 p.m. meal—but don't overdo it! And have a small snack at around 8 p.m. Be sure to pack your monitoring equipment so that you can see how this work-around plan is affecting your blood sugar. Indulge only in special treats. Skip the candy corn at Halloween, the frozen pumpkin pie at Thanksgiving, and the store-bought cookies at Christmas, but do save some calories for sampling treats that are homemade and special to your family, such as your wife's holiday Yule log cake. Training yourself to know what to indulge in and what to skip is much like budgeting your travel money: Do you want to blow it on junk that you can buy anywhere or on a one-of-a-kind souvenir? Just don't completely deprive yourself on festive days—your willpower will eventually snap, and you'll end up overeating. It's a matter of making smart choices. For example, during the big family Thanksgiving meal, you may want to skip the mashed potatoes and choose the apple pie. Bring festive food alternatives. Even if you weren't asked to bring anything to your neighbor's New Year bash, don't go empty-handed. Prepare a platter that's piled high with your favorite fresh fruits and veggies, along with a low-calorie, low-fat dip. Munch on these before or during dinner, and you'll be less tempted to fill up on foods that will blow your calorie budget. Or find a delicious recipe that's low in carbs and calories, and present it proudly. That way, you'll know there will be one dish at the gathering that you can safely eat. Toast with just one glass of bubbly. You may be celebrating, but that doesn't mean that you should send your meal plan (and your judgment) on holiday. Alcohol can interfere with your blood sugar by slowing down the release of glucose into the bloodstream. And don't forget that it also contains a lot of calories—89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What's more, alcohol breaks down your inhibitions and judgment, which makes you less likely to resist junk foods that you might otherwise be strong enough to pass up. Check your blood sugar more often. Despite your very best intentions, you may be eating more, or at least, differently, than you do the rest of the year. If you're dining at the home of friends or relatives, you may not be able to accurately estimate the amount of carbohydrate you're eating or know how the foods on the table will affect your blood sugar. So it's especially important to check your blood sugar regularly, especially after eating. In general, glucose levels should be between 90 and 130 mg/dL before meals, less than 180 mg/dL two hours after starting a meal, and less than 160 mg/dL at bedtime.  Smucker's® Sensibly Sweet Enjoy delicious, sweet recipes that use our reduced sugar and sugar free products. You'll find plenty of great tasting dishes that are Sensibly Sweet. Harvest Pork Roast Let's get festive! When company's coming, serve this roast spiked with health benefits from the vegetables as well as the spices. Red onions, red bell peppers, and butternut squash tossed in ginger-olive oil are a powerhouse of nutrients and are bursting with great flavor. Serves 8 Ingredients: 1 butternut squash (about 2 pounds), peeled, seeded, and cut into 2-inch pieces 2 red onions, cut into wedges 2 large red bell peppers, seeded and cut into 2-inch pieces    2 tablespoons olive oil 1 teaspoon salt 1 teaspoon black pepper 1 teaspoon ground ginger 1/2 teaspoon ground allspice 1/2 teaspoon ground cinnamon 1 boneless pork loin roast (about 2 pounds) 2 cups apple cider Preparation: 1    Preheat the oven to 400°F. Place the squash, onions, and peppers in a large roasting pan. Drizzle with the oil, sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper, and toss to coat well. Set aside. 2    In a small bowl, combine the ginger, allspice, and cinnamon and stir to blend well. Remove 1 teaspoon spice mixture, place in a small saucepan, and set aside. 3    Add the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper to the bowl with the spice mixture. Rub the mixture over the meat and place the meat on a rack in the pan. Roast until the vegetables are tender and an instant-read thermometer inserted in the center of the meat reaches 150°F, about 1 hour. 4    Meanwhile, add the cider to the saucepan with the spice mixture. Bring to a boil over high heat and cook until thick and syrupy and reduced to about 1/2 cup, about 40 minutes. 5    When the meat is cooked, transfer to a cutting board and let stand for 10 minutes. Pour 1/2 of the cider mixture over the vegetables in the pan and toss to coat well. Roast for 5 minutes. Serve with the meat. Use the rest of the cider mixture as gravy. Per serving: 294 cal, 11 g fat (3 g sat), 25 g carbs, 25 g protein, 4 g fiber, 73 mg chol, 360 mg sodium SPECIAL OFFER When a Doctor Says You've Taught Him Something, You Know You're onto Something Good! As you might imagine, the Reverse Diabetes team were thrilled when Dr. J. Mackee (Pasadena, CA) had this to say about our biggest selling diabetes guide of the last decade: "This book does a fantastic job covering the many aspects and considerations involved in controlling diabetes… I learned a lot." To find what breakthrough remedies Dr Mckee was talking about – along with all the treatments that your doctor may not yet know– simply read this right now! Will a Gym Work for You? Exercising at a gym has many benefits, such as high-quality machines, trained staff, and expert-guided classes. Avoid the first-of-the-year rush by signing up in the late fall or early winter and you'll likely save some money on membership fees. To be sure it's worth the money (and that you'll actually use it), ask yourself these five questions: • Is the gym within 15 minutes of home or work? An out-of-the-way gym is an unused gym. • Does the gym staff offer a tour? If possible, also talk with clients and ask what they like—and don't like—about the place. • Are you confident in the staff's expertise? A good benchmark: Fitness supervisors should have at least bachelor's degrees in exercise science. • Will you be comfortable exercising with the other clients? To check out the scene, drop by a prospective gym at times you're most likely to be there. • Does the gym meet your needs? Some just offer fitness equipment; others have racquetball courts, swimming pools, and social activities. Be clear about what you want from a fitness facility. Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes	Advertisement 30 Minutes to a Healthy Heart A renowned heart specialist reveals his special treatment that reduces the risk of heart attack. Kitchen Cabinet Cures 1,001 Homemade remedies for your good health. 90% of all heart attacks can be avoided! 30 Minutes to a Healthy Heart
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.

11 Signs You're Reversing Diabetes

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In This Issue: Make Healthier Sandwich Shop Choices Food that Makes Women 30% Less Likely to Get Diabetes 11 Signs that You're Reversing Diabetes Lose Weight and Keep it Off - Without Dieting! Featured Recipe: Avocado-Turkey Mini-Wraps	Tuesday November 15, 2011
Make Healthier Sandwich Shop Choices Whether it's a local mom-and-pop deli counter or one of those chain sandwich shops, don't be lulled into a sense that anything you order there is a healthier alternative to fast food restaurants. The hoagie roll-encased reality: A foot-long, ham-salami-baloney hero smothered with mayo can have more calories and fat than a double cheeseburger. However, the good thing about the design-your-own sandwich places is that you can make better choices, select healthier ingredients, and actually guide those sandwich artists to create a lunch masterpiece that won't send your blood sugar soaring. With these six tips in mind, you can step up to the counter and order with diabetes-friendly confidence. Watch your budget. In reality, bagels are just your basic high-carb sandwich bread. Before ordering anything on a bagel, think about how you will budget your carbs for the rest of the day. Most bakery bagels contain about 70 grams of carbohydrates—five times as many as a slice of whole-wheat bread. Research shows that it's the amount of carbohydrates, not the kind of carbohydrates, that most influences the amount of glucose that ends up in your bloodstream. Ingesting a whole bagel in one sitting may be more than your carb allowance for an entire meal, causing your blood sugar to spike. Consider eating half of that bagel now, and half later in the day to spread out your carb intake and keep your glucose levels on an even keel. No baloney—or salami. With these deli meats, you'll blow your saturated fat and sodium allowance for the entire day! A single slice of beef bologna (and who puts just one slice of bologna on a sandwich) has 87 calories and 302 milligrams of sodium. And have you ever looked at a slice of salami? Most of the calories come from saturated fat. Who needs that? Compare that to a slice of lean smoked turkey breast, with only 28 calories and 257 milligrams of sodium—and several of the more popular brands are also fat-free. Less meat, more fixings. Ask the deli man to cut the meat in half and bulk up your sandwich (and add extra flavor and crunch) with lettuce, tomatoes, hot peppers, onions, sprouts, and other veggies. Bonus: Adding extra meat costs more while at most sandwich shops, you can pile on the healthy stuff at no additional charge. No mayo, sauce, or cheese, please. Even the leanest turkey breast sandwich can be pumped full of fat if you add loads of cheese and fattening condiments. And beware: Some sub shops don't include the cheese, mayo, and sauce in their sandwich nutrition info. Simple switches and exclusions can bring your sandwich back within healthy bounds. Substitute mustard for mayonnaise and you've saved 10 grams of fat. Nix those "house" and "special" sauces which are usually just mayonnaise jazzed up with a few other ingredients. Roll with whole-wheat. Though the amount of carbs will be about the same as you'd get from a white roll, ordering the whole-grain bun will also add at least one or two grams of fiber to your meal. And that extra fiber will help you feel fuller longer, making you less tempted to order a cookie when you're done with your sandwich. Or no roll at all. A six-inch Italian white-bread sub roll can have 38 grams of carbs. Most sub shops will turn your favorite sub into a salad by tossing the meat and veggies onto a bed of lettuce rather than a roll. Spend those saved carbs on a fiber-rich, juicy piece of fruit for dessert instead.  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... Avocado-Turkey Mini-Wraps These quick-and-delicious little wraps are a healthy alternative to fast food: low in carbs and calories, high in protein-rich turkey and heart-healthy avocado, with its monounsaturated fats and vitamin E. Pack them for lunch today! Makes 12 Ingredients: 3    tablespoons reduced-fat mayonnaise 1    tablespoon coarse-grain Dijon mustard 2    whole-wheat tortillas (10-inch) 1    ripe avocado, pitted, peeled, and cut lengthwise into thin slices 8    ounces thinly sliced cooked turkey breast 1    jar (12 ounces) roasted red peppers, drained and cut into strips Preparation: 1    In small bowl, combine mayonnaise and mustard. Lay tortillas on work surface. Spread mayonnaise mixture evenly over surface of tortillas, dividing equally. 2    Place avocado slices on top, leaving 1/2-inch border around edge. Top with turkey and pepper strips. 3    Roll up each tortilla tightly and place, seam side down, on cutting board. Trim ends of wraps evenly with serrated knife. Cut each wrap into 6 equal pieces. Place, cut side down, on serving platter. Per mini-wrap: 99 cal, 4 g fat (1 g sat), 9 g carbs, 7 g protein, 2 g fiber, 17 mg chol, 126 mg sodium SPECIAL OFFER Lose Weight and Keep it Off - Without Dieting! The country's leading doctors, nutritionists and weight loss authorities all agree: there really is only one way to lose weight for good. It isn't accomplished by crash dieting. Or fasting. Or exercising like mad. Or popping some "miracle pill". Instead, the only way you can truly begin enjoying long-lasting weight loss in 12 short weeks is with this doctor-approved plan. Best of all, you'll always have dozens of appetizing choices. You'll still be able to enjoy the foods you love. Within just three weeks you'll feel better, look better, and see those pounds dropping away... steadily and safely. Read more here... 11 Signs that You're Reversing Diabetes Success! It's time to pump your fist, throw up your arms in a "V" for victory and do a little happy dance. Every once in a while, you need to celebrate your victories over diabetes. And there's much more than just blood-sugar numbers to cheer about. Below are 11 signs that you are on the road to reversing diabetes. Go through the list and pat yourself on the back for every one you've accomplished. You deserve it! • Lower blood-sugar spikes • Fewer episodes of hypoglycemia • Improved cholesterol levels • Lower blood pressure • More energy • Better-fitting clothes • A trimmer waistline • Improved moods • Better sleep • Greater stamina • Higher self-esteem 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
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.

Don't Skip Vital Blood Sugar Test Times

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In This Issue: 5 Ways to Get Your Fill of Fiber Is Your Doctor Out of Date? Don't Skip Vital Blood Sugar Test Times Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Black Bean Soup with Chipotle Chiles	Tuesday November 8, 2011
5 Ways to Get Your Fill of Fiber We all love underdogs, right? Perhaps the biggest dietary underdog is the unassuming nutrient fiber. Fiber's effect on the body is so powerful that it can lower overall blood-sugar levels. When you increase your fiber intake during meals you'll have a slow, steady blood-sugar rise rather than a spike afterward. Because it slows digestion, fiber also keeps you feeling full longer. Fiber adds bulk to food, so it makes you feel full without adding calories. This characteristic of fiber helps you shed pounds, too. In fact, one study found that over the course of 10 years, people who at a lot of high-fiber foods weighed an average of 10 pounds less than people who ate little fiber. The news about fiber only gets better: Soluble fiber, found in foods such as beans, barley and oatmeal, can cut your cholesterol and lower your risk of heart disease. And a high-fiber diet keeps you regular, making problems such as constipation, spastic colon, and hemorrhoids less like likely. Some research has also shown that a high-fiber diet may help reduce your risk of colon cancer. So, how do you go about adding more fiber? First, you don't necessarily need to worry about "counting fiber" to get the recommended 25 to 30 grams per day. Simply work as many grains, beans, and fresh fruits and vegetables into your diet as you can. Here are five smart strategies: Bump up beans. Whether dried, fresh or canned, beans and other legumes are among the best fiber sources on the planet. For example, half a cup of black beans provides about one-quarter of your recommended daily fiber intake. Hail the whole. Whole-grain foods contain far more fiber than processed foods. For example, whole-grain bread contains about twice the fiber as bread made with refined flour. Often during processing, the fiber-rich grain parts such as bran are removed. Preserve the peel. Routinely thrown away, the peel is often the most fiber-filled part of a fruit or vegetable. You're better off eating apples, carrots, and potatoes with the peel still on—just be sure to wash them first if you eat them raw. Savor stems. We also often toss out the stalky stems of vegetable like broccoli, but that's where the plant's fiber is most densely concentrated. To make them less tough, chop the stalks into small pieces and cook them a bit longer, adding the florets later. Use fibrous fixings. Products such as bran cereal, oat bran, and wheat germ make good condiments when sprinkled over oatmeal (which is high in fiber itself), applesauce, cottage cheese, or salads. In recipes that call for breadcrumbs, try substituting oats.  Is Your Doctor Out of Date? The biggest complaint about skim milk is that it's bland in flavor. But as with anything, your taste buds can and will adjust to the taste—and afford you better health and better blood sugar in the process! 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... Black Bean Soup with Chipotle Chiles The rich taste of black beans comes through in this fragrant soup. But don't worry…the heat of the chiles is mellowed by a dollup of nonfat sour cream in each bowl. High in protein and fiber that slows digestion, this soup will fill you up without causing blood-sugar spikes. Serves 4 Ingredients: 1 tablespoon extra-virgin olive oil 1 medium onion, chopped 1 medium red bell pepper, seeded and chopped 1 medium green bell pepper, seeded and chopped 2 cloves garlic, chopped 1 tablespoon ground cumin 1 teaspoon dried oregano 2 cans (14.5 ounces each) black beans, rinsed and drained 4 cups reduced-sodium chicken or vegetable broth 2 teaspoons finely chopped chipotle chiles in adobo sauce 1/2 cup chopped fresh tomato 1 tablespoon fresh lime juice 1 tablespoon minced fresh cilantro 1/4 teaspoon coarse salt 1/2 cup nonfat sour cream Preparation: 1    Heat the oil in large soup pot over medium heat. Add the onions and peppers. Reduce the heat to medium-low and cook, stirring, until golden, about 10 minutes. 2    Stir in the garlic, cumin, and oregano. Cook for 1 minute. Add the beans, broth, and chiles and heat to a boil. Reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Cool slightly. 3    Transfer about half of the mixture into a blender or food processor and puree. Stir back into the remaining soup in the pot.  4    In a small bowl, combine the tomatoes, lime juice, cilantro, and salt. Add 2 tablespoons of the sour cream to each serving and top with the tomato mixture. Per serving: 249 cal, 5 g fat (1 g sat), 37 g carbs, 13 g protein, 9 g fiber, 3 mg chol, 540 mg sodium 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... Don't Skip Vital Blood Sugar Test Times In addition to your regular testing regimen, it may pay to do some extra self-monitoring at certain times to protect yourself from dangerous blood-sugar highs, and especially, lows. Consider taking additional self-samples at these times: • Before getting behind the wheel for a long drive • When you make a change in your diet, such as eating more or less food than usual at certain times of the day • When you make a significant change in your insulin treatment • When you take a medication to treat something other than diabetes • Before you go into a meeting, make a presentation, or have a conference with your boss, clients, or colleagues. Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes	Advertisement Massage Mat Relieve tension, fight depression & relax your way to better blood sugar. Kitchen Cabinet Cures Find hundreds of the absolute best home remedies Breakthrough tips that could save your life. -- 759 Secrets for Beating Diabetes
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.