11 Signs You're Reversing Diabetes

We have a fresh new look! What do you think? Tell us here.

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.