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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
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