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In This Issue: Lower Your Blood Sugar with This Dynamic Duo Scientific Proof That Grandma's Old-Fashioned Remedies Really Work! 3 Things You Must Carry When You Exercise "How Could Your Blood Sugar Drop 25% After All That Pizza and Pasta?" Featured Recipe: Bulgur Wheat Salad with Lamb	Thursday December 30, 2011
Lower Your Blood Sugar with This Dynamic Duo Bran and bulgur fly under the radar, sort of like superheroes in disguise. But this pair of high-fiber foods can help you lose weight and avoid blood-sugar spikes. What's more: They're tasty and easy to add to your diet. You won't need to change what you eat and you'll expand your culinary horizons while taming your blood sugar. Think of bran as the heavy "overcoat" worn by kernels of whole-grain oats, wheat, or rice. It contains the highest concentration of fiber of any part of the grain (12 grams per 1/2 cup for wheat and rice bran; 7 grams per 1/2 cup for oat bran). Fiber helps you feel fuller on fewer calories, paving the way for weight loss. Bran also helps tame wild blood-sugar surges after meals. When researchers gave obese children either a plain sugar solution or a sugar solution with 15 grams (about four teaspoons) of wheat bran, the blood-sugar levels of the kids' who ate the bran were much lower. If you add bran to your diet regularly, you could really lower your blood sugar over the long term—by as much as 22 percent, research shows. To help ease bran into your diet, try these three tricks. • Mix into meat loaf. Use oat bran or another bran as a binder in meat loaf instead of bread. It will help blunt the effect of other carbs you eat with it by lowering your blood-sugar response to the entire meal. • Sprinkle bran flakes on casseroles. You'll hardly know they're there, but the fiber will still be working to keep blood sugar lower. • Replace half the flour in muffin recipes with bran. The result is a muffin high in fiber and loaded with nutrients. If you don't have bran fiber on hand, try using bran cereal. Some brands have muffin recipes right on the box. Add fruit and nuts for even more fiber. Bulgur, the other fiber superstar, is more overlooked than bran. Also known as kasha, bulgur is wheat grain that's been partially cooked by boiling or steaming, then dried and cracked. That means you get a whole grain that cooks in about 15 minutes—great for a weeknight dinner. You'll find bulgur in different textures: Coarse bulgur is used for pilaf and rice dishes, medium is used as breakfast cereal, and fine is used for tabbouleh, a type of Middle Eastern salad. And the finer the grain, the quicker bulgur cooks up. Here are four easy ways to add bulgur to your meals. • Serve bulgur pilaf as a side dish. There are a million different recipes, some including dried fruit and some with vegetables or herbs. You can also enjoy bulgur in salads. • Stuff a zucchini. Mix extra-lean beef or pork with bulgur then pack the stuffing into a zucchini half with the seeds scraped out. • Throw together some tabbouleh. Start with fine grain bulgur, then toss in chopped vegetables, such as tomatoes and cucumbers, and add some goat or feta cheese or chicken for extra protein. • Stir bulgur into cereal. Eat just as you would with oatmeal, top hot bulgur with fresh fruit or chopped walnuts, dried cranberries, cinnamon, and a drizzle of honey. Some manufacturers make bulgur cereal with extra ingredients such as soy, which boosts the protein.   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... Bulgur Wheat Salad with Lamb For this tasty dish, lamb tenderloin is quickly cooked on the grill, then cut up and mixed into a salad of bulgur wheat, red bell pepper, green olives, and fresh mint. No oil is used in the dressing for the salad and plenty of fiber and protein from the bulgur makes this a blood-sugar friendly meal. Serves 4 Ingredients: 1 cup bulgur wheat 1 pound lean, boneless lamb loin, cut in half lengthways 4 shallots, finely chopped 1 large red bell pepper, seeded and chopped 1/4 cup pitted green olives 1 cucumber, chopped 4 tablespoons chopped fresh mint Juice of 1 lemon Grated zest and juice of 1 orange 2 heads butter (Bibb or Boston) lettuce, sliced across into shreds Salt and pepper to taste Preparation: 1    Preheat the grill. Place the bulgur wheat in a mixing bowl, pour over enough boiling water to cover and stir well. Soak for 15 to 20 minutes. 2    Meanwhile, place the lamb on the grill rack and grill for 6 to 7 minutes on each side or until browned on the outside but still slightly pink inside. Remove from the heat and leave to rest in a warm place for 5 to 10 minutes, then slice into chunky pieces. 3    Place the shallots, red bell pepper, olives, cucumber, and chopped mint in a salad bowl. 4    Drain the bulgur wheat in a sieve, pressing out excess water. Add to the salad bowl together with the lemon and orange juices, the orange zest, and salt and pepper to taste. Toss to mix everything well. 5    Add the lamb and lettuce, and toss again. Serve immediately. Per serving: 385 cal, 11 g fat (3 g sat), 43 g carbs, 33 g protein, 11 g fiber, 81 mg chol, 283 mg sodium SPECIAL OFFER "How Could Your Blood Sugar Drop 25% After All That Pizza and Pasta?" My doctor was blown away when I told him what food I'd been eating. He couldn't believe that my blood sugar could be so low – especially since I'd happily been going to all my favorite Italian, Chinese and Mexican restaurants and enjoying all the foods I love. "The proof is in the pudding!" I chuckled. You see I've found solid proof that good blood sugar control actually begins with eating MORE of your favorite foods. Now I'm reversing my Type 2 diabetes and still enjoying all the food I thought I'd have to give up! What's more, you can too ... find out how... 3 Things You Must Carry When You Exercise Act like a Boy Scout and be prepared before heading out on walks or other exercise. Taking along these three easy-to-carry items can ensure your safety, even if your blood sugar dips. 1. Blood sugar monitor. Especially on longer walks, take a break after 30 minutes to check your blood sugar to make sure you're in your target range. 2. Identification. Even if you're just strolling through your neighborhood, carry ID with your name, address, phone number, and contact information for your doctor and a family member, along with names and dosages of your medication. 3. Snacks. A small carbohydrate snack can rapidly bring up dropping blood sugar in an emergency. When blood sugar dips too low, 10 small jellybeans or the number of glucose tablets your doctor or certified diabetes educator suggests can get you back to a safe blood-glucose level. Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes	Advertisement Reverse Diabetes Eliminate the root cause of your disease with this simple step-by-step plan. Kitchen Cabinet Cures 1,001 Homemade remedies for your good health. 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.

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In This Issue: Recipe Secrets from a Chef with Diabetes When a Doctor Says You've Taught Him Something, You Know You're Onto Something Good! 10 Herbs and Supplements for Diabetes 90% of All Heart Attacks Can Be Avoided Featured Recipe: Open-Face Grilled Vegetable Sandwich	Thursday December 22, 2011
Recipe Secrets from a Chef with Diabetes When Franklin Becker, a New York City chef, learned he had diabetes, he tapped his cooking skills to develop tasty, yet smart meals. Before he was diagnosed, the Brooklyn native grew up with a family tradition centered around food, including double plates of pasta and multiple slices of pizza. But Becker, who has been executive chef at several critically acclaimed restaurants in New York, knew that after his diagnosis he had to change his diet. The diet overhaul included adding serious amounts of vegetables and cutting back on carbs. Soon his body began adapting. He felt fuller on smaller portions and was more energized as well. His new selection of menu items inspired him to write The Diabetic Chef. Through his recipes, Becker is proof that you can continue to enjoy the foods you always have (or pretty darn near) and still manage your blood sugar. Here are his five ways to tweak longtime favorites to avoid the carbs and calories. Pizza, Downsized Pizza doesn't have to be a forbidden food. Swap a few ingredients and concentrate on veggies. First, brush a flour tortilla with olive oil and layer with slices of tomatoes, add thinly sliced or grated part-skim mozzarella cheese and fresh basil. Just like other homemade pizza, you can decide on different ingredients, perhaps some lean chicken for you meat lovers. Heat the pizza in oven until cheese melts. Steamy, Flavorful Vegetables Making vegetables more appealing means you'll eat more. To do that, add a bit of water to a saucepan and a teaspoon of olive oil, sea salt, and vegetables such as snap peas, broccoli, or cauliflower. Cook the water and oil down until it thickens and forms a bit of sauce. Top with fresh parsley, chives, and tarragon. This technique works with just about any vegetable, so feel free to experiment. Orange and Arugula Salad The temptation with salads is to glop them full of unhealthy dressings and extra ingredients. Instead, think simple: Toss arugula leaves with orange segments, freshly squeezed lemon, and a drizzle of olive oil. The lemon will cut through the peppery taste of the arugula. And that's it. You'll be surprised how delicious this simple salad is all by itself. Smooth, Filling Veggie Soup The double benefit of soup is that it fills you up with liquid so you're not hungry while proving a platform for loads of healthy ingredients. Fill a saucepan with water, add a head of chopped cauliflower, a couple of chopped leeks, and a clove of garlic. Cover the pan and boil the water until the cauliflower is tender. Cool slightly and transfer the soup to the blender. Add some salt, a touch of clarified butter, and a pinch of curry powder. Puree and serve. No-Bread Sandwich Carbs, who needs 'em? Eliminating those slices can shave 120 calories or more. To make your own breadless sandwich, sauté a boneless chicken breast with ginger, garlic, scallions, and soy sauce. Then wrap it in a large leaf of lettuce. For even more taste, texture, and protein, sprinkle on some toasted cashews or peanuts.   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! Open-Face Grilled Vegetable Sandwich You can halve the bread carbs ordinarily found in a sandwich by using one-slice instead of two—then pile on lots of veggies for a filling and delicious lunch treat. Makes 4 servings Ingredients: 2 tablespoons olive oil 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1/8 teaspoon black pepper 4 portobello mushrooms, stems removed 1 small bunch asparagus, trimmed and spears cut in half 1 large red bell pepper, halved and seeded 4 slices Italian bread 3 ounces goat cheese Preparation: 1    Preheat grill or broiler. In small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Brush mushrooms, asparagus, and bell pepper with oil mixture. 2    Grill or broil vegetables 4 inches from heat, turning over once, until tender, about 10 minutes for asparagus and bell pepper, and about 12 minutes for mushrooms. When cool enough to handle, peel and slice pepper. 3    Turn off grill or broiler. Place bread on grill or broiler rack until warm, about 2 minutes. 4    Spread goat cheese on bread. Place mushrooms on each slice. Top with bell pepper and asparagus. Serve warm. Per serving: 274 cal, 15 g fat (6 g sat), 26 g carbs, 11 g protein, 4 g fiber, 17 mg chol, 443 mg sodium SPECIAL OFFER 90% of All Heart Attacks Can Be Avoided A renowned heart specialist reveals his special treatment that scours out arteries and reduces the risk of heart attack in one week without medicine.  In fact, some of his ideas are so powerful; they actually improve your heart health in 24 hours.  His phenomenal ideas show you pain relievers that can harm your heart... how to cut your cholesterol by 30% and how low-carb diets may be clogging your arteries.  Get the full story... 10 Herbs and Supplements for Diabetes Some herbs and supplements have shown promise for lowering blood sugar, boosting insulin sensitivity, reducing high blood pressure, and cholesterol. Talk to your doctor before adding any of these to your regimen. You may also need to check your blood sugar more often and possibly have your doctor adjust your medication dosage while taking them. And if you don't see any results after a month or two, stop wasting your money. 1. Gymnema sylvestre 2. Bitter melon 3. Magnesium 4. Prickly pear cactus 5. Gamma-linolenic acid 6. Chromium 7. Bilberry 8. Alpha-lipoic acid 9. Fenugreek 10. Ginseng 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. Healthy Heart Miracle Diet Lose weight, look fabulous and live longer– with delicious, filling food! 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.

10 Rules for Healthier Grocery Shopping

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In This Issue: How to Sneak in Holiday Exercise Smucker's® Sensibly Sweet 10 Rules for Healthier Grocery Shopping 57 Foods that Dramatically Lower Blood Sugar Featured Recipe: Curried Red Lentil Soup	Thursday December 15, 2011
How to Sneak in Holiday Exercise Our mid-winter calendars sometimes begin filling up in the summer. And now that the holidays are upon us, we're often double- or triple-booked. Who has time for exercise when we're shopping for presents, running errands, and attending parties. The trick is to plan for this holiday madness and build in ways to be active. According to the National Institutes of Health, most Americans add a pound over the holidays from the sheer amount of food and inactivity. For some, though, it can be as much as six pounds. Along with the benefit of avoiding the holiday weight-gain, sneaking in holiday exercise can help you manage blood sugar. The best news? You can use that holiday running around to get in some exercise. Here's how. Skip shopping online. When you're being an online Santa, you're burning as many calories as watching television. Instead, get out there and shop the mall, parking far away from the entrance. Don't be one of those people waiting on a parking spot close to the store. You'll get in a good walk even before you shop. For a better workout: Don't dilly-dally between stores; keep up a strong, steady pace as you move between shops. For an even-better calorie-burning workout, make trips to the car to stow bags instead of carrying them around. Clear drives and sidewalks with a shovel. A snow blower is handy, but when you shovel your driveway by hand, you're getting a chore done and burning about 400 calories an hour, based on a 150-pound person. And the UPS guy will thank you for the clean sidewalk. For a better workout: Technique matters in snow shoveling. Spare your back those aches and pains; keep your spine straight and lift with your back and hips while rotating sideways. Don't bend forward at the waist or pick up snow with just your arms. Snow shoveling should be a whole-body workout! Intensely clean your house. You might be surprised to learn that the typical moves you make when house cleaning (such as reaching up for cobwebs or picking up kids' toys) are similar to gym-type exercises and stretches. So, take advantage of your holiday cleaning by being very thorough. Even vacuuming burns about 240 calories per hour. For a better workout: Brief spurts of high-intensity effort can benefit your heart. Take a few trips up and down the stairs. Move furniture for extra deep cleaning and more of a workout. When your house is clean, you've likely burned as many calories as taking a long walk. Step out with Fido. The dog is by the back door waiting to go out to do his business. But during the winter, we're tempted to just let him out while we stay inside. Bundle up and take the pooch for a peppy 20-minute walk. No dog? Offer walking services for the holiday or volunteer at an animal shelter. Bonus: When you go outside during winter, your body burns more calories. For a better workout: Before coming inside after shoveling or returning home from work, take the dog for a walk. You already have your winter gear on, so you're ready to brave the cold. Turn your kitchen into a gym. Using a whisk burns almost 140 calories per hour. Have bottles or jugs of water handy to do quick curls while waiting for the casserole to finish baking. In addition to pumping you up, having those de facto dumbbells handy keeps you from snacking. For a better workout: Another handy piece of kitchen equipment that can double as gym equipment: a chair. Instead of watching water boil, take the time to do some slow-motion squats over a chair. Act like you're going to sit but make the motion sloooww. You'll work your legs, back, and core muscles. Create a new tradition. So many of our family traditions are based on foodGrandma's famous apple-honey cake, Aunt Jean's sumptuous apple pie. Try making some form of physical activity a tradition. Mixing the social and exercise activities during a holiday means you'll all burn some of those extra calories. For a better workout: Don't limit yourself to just one activity; find something that everyone will enjoy. Go ice-skating or build snowmen. Also, there are often charity walks during the holidays. Make them your annual tradition.   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. Curried Red Lentil Soup This thick and fragrant soup makes a quick lunch on a cold winter afternoon. Lentils, especially the red variety (sold in natural foods stores), require no presoaking and cook up fast. And they're full of blood-sugar controlling fiber and protein. Serves 8 Ingredients: 2 teaspoons canola oil 2 cups (2 medium) onions, chopped 4 cloves garlic, minced 4 to 5 teaspoons curry powder 1 1/2 cups red lentils, rinsed and picked over 6 cups reduced-sodium chicken broth or vegetable broth 3/4 cup water 2 tablespoons tomato paste 1/4 teaspoon cinnamon 2 tablespoons lemon juice 1/4 teaspoon salt, or to taste Freshly ground pepper to taste 1/2 cup nonfat plain yogurt 1/4 cup chopped scallion greens Preparation: 1    Heat the oil in a 4- to 6-quart soup pot over medium heat. Add the onion and cook, stirring frequently, until softened, 2 to 3 minutes. Add the garlic and curry powder. Cook, stirring, for 30 seconds. Add the lentils and stir to coat. Add the broth, water, tomato paste, and cinnamon. Bring to a simmer, reduce heat to low, cover, and simmer until the lentils are very tender, about 20 minutes. 2    In batches, transfer the soup to a food processor or blender and puree. (Use caution when blending hot liquids.) Return the puree to soup pot and heat through. Season with lemon juice, salt, and pepper. Garnish each serving with a dollop of yogurt and a sprinkling of scallion greens. The soup will keep, covered, in the refrigerator for up to 2 days. Per serving (1 cup): 187 cal, 2 g fat (1 g sat), 29 g carbs, 14 g protein, 12 g fiber, 4 mg chol, 199 mg sodium SPECIAL OFFER 57 Foods that Dramatically Lower Blood Sugar Recent discovery reveals 57 foods that lower or control your blood sugar.  Eat just one for an astounding improvement in your numbers.  Imagine what will happen if you start eating all 57!  Research shows that women who ate Magic Food #39 were 30% less likely to get diabetes... Magic Food #50 boosted insulin activity by more than 15 times... and Magic Food #2 lowers your blood sugar and your cholesterol even though it's loaded with fat.  Dig in to more delicious ways to beat blood sugar ... 10 Rules for Healthier Grocery Shopping The first step to eating better and managing diabetes is to stock your pantry with healthy food options. And that starts with your visit to the grocery store. Bring home the good stuff, and you're more likely to eat smart and avoid rollercoaster blood sugar. Use these 10 shop-smart rules as your guides to becoming a healthier shopper. 1. Make—and follow—a list. 2. Only go to the store once a week. 3. Never shop on an empty stomach. 4. Stick to perimeter of store. 5. Check serving numbers and sizes. 6. Ignore the glamour photos on packaging. 7. Look for the words "whole-grain" on breads. 8. Read the ingredients not the big-type hype. 9. Buy plenty of spices. 10. At checkout, focus on the cashier to avoid buying impulse items. 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.