Beat Diabetes

Without Drugs
./ 4-Week Plan To Feel Great Fast
./ Lower Blood Sugar Naturally

NEW
DIAGNOSIS?
What You Need
To Know Now

SLIM DOWN
WITH YOGA
5 Mood-Boosting
At-Home
Routines

DOCTOR-APPROVED
RECIPES !
Burgers, Pasta,
Cake& More

M~24

Want To Diabetes Free Life?

Click Here
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ON THE.

Preventionis a registered trademarkof RodaleInc. (>2013 Rodale Inc. All ngh(s reserved. Publrshed under licence from Roddie Inc.

RODALE INTERNATIONAL
Rodale Inc. 400 S. 10th Street.
Emmaus. Penn,;ylvania. 18098. USA

[JI

RODALE

L1VIV011w"<H.l

.. I

Senior Vice Pruident, Rodale

International, Business Development
and partnershlps Robert Novick
Edltorial Director, Rodale
International John Ville

EDITORIAL
SVP and Editorial Director,
Prevention Anne Alexander
Deputy Editorial Director,
Prevention Laura Ongaro
Content Manager Karl Rozemeyer
A'isi,;tant Editor Samantha Qui,;gard
Production Assistant Shalene
Chavez

BUSINESS
Executive Director, Business
Development and Global Licensing
Kevin LaBonge
Director, auslness Development and
Global Licensing Angela Kim
Asststane Director, Global Marketing
Maria Urso
Financial Analyst Moira O'Neill
Coordinator, Business Development
Burcu Acarlar

NOTICE: The mformation m this ocbhcecon is meant to supplement. not replace, proper exercise training. All forms of exercise
pose some inherent nsks The exercise and dietary programmes m this nubncenon are not intended as a substitute for any exercise
routine or dietary regimen that may haw. been prescribed by your doctor As with all exercise and dietary programmes. you should
get your cloctor"s approval before beginning
Mention of soecmc companies. organisat10ns. or auttcnnes does not necessarily imply endorsement by the publisher. nor does men
1100 of spectre companies. organisations. or euthcoues imply that they endorse the cooecenco.e 2011 by Rodale Inc. Prevent,on is a
registered trademarl< of Rodale Inc

COVER PHOTOGRAPH: MITCH MANDEL

41

outsmart D,abetes

Eat What
To Cure Diabetes Naturally
Click Here!!

You Love
If you have diabetes, you know the importance or making the
right food choices. But a healthy diet doesn't mean a nonstop procession
of mixed-greens salads. That's why we've included our Easy Food
Cookbook (p. 54). In it you'll find diabetes-friendly versions of fabulous
dishes that are easy, delicious and brimming with healthy whole foods. The
good news? These recipes can help you lose weight and control your blood
glucose naturally.
We're also excited to include an inspiring variety of waist-whittling
exercises that help to keep blood glucose fluctuations in check-from
handy tips to get you started (p. 108) to a four-week fat-blasting workout
(p. 114) and an energy boosting yoga feature (p. 138). which is good for
body and mind.
We've also included all the essential information you need to live well with
diabetes such as keeping up with your medical care (p. 38). becoming food
label savvy (p. 94). getting a good night's sleep (p. 150) and transforming
your home into a stress-free zone (p. 156). Make healthy choices your
priority: you can live better-and feel better too. Get started today!
- The Editors

PREVENTION

15

TAKE CONTROL
A little diabetesknow-how goes a long
l changes
way, and even small lifesty e
can make a big difference

To Stop Diabetes In Few Days

Click Here!!
PART1
DIABETES & YOU
Chapter 1

Learning About Diabetes

24

Chapter 2

Diabetes?Now What?

32

Chapter 3

Your Health Check-up

38

PART2
EAT FOR YOUR HEALTH

.,

Chapter 4

Eat to Beat Belly Fat

48

Chapter 5

EasyFood Cookbook

54

Chapter 6

Understanding Food Labels

94

"Your body uses insulin more

efficiently when you exercise.
Takethe stairs instead of the lift,
park in the furthest spot in the lot,
walk to the shops, take your dog
an extra time around the block."
DIABETES?NOW WHAT?, pg 32

61

outsmart D,abetes

"Our done-in-no-time-flat
workout is customised to
fit your schedule and your fitness level. The result:
more flexibility for less frustration and greater success."
BLAST FAT ALL OVER, page 114

PART3
GET FIT
Chapter 7

Getting Started

108

Chapter 8

Blast Fat All Over

114

Chapter 9

Slim Down With Yoga

138

PART4
LIVE WELL
Chapter 10 Sleep Down Your Sugar

150

Chapter 11 Designed to De-Stress

156

PREVENTION

17

DIABETES
INSA
ACCORDING TO Dr Larry
Drsnller; founder and
managing director of the
Centre for Diabetes and
Endocnnology (COE) m
Johannesburg, the upsurge
m the number of people
living with diabetes m South
Africa has reached colossal
proportions. In an mtervrew
with Health24 he called it e
"diabetes tsunami"
The Society for Endocrino
logy, Metabolism and
Diabetes of South Africa
(SEMDSA) says the
effects of urbanisation and
unhealthy lifestyle habits
are largely to blame for this
rising prevalence.
Michael Brown, accredited
diabetes educator at COE
emphasises 3 cornerstones
of treatment for people hv1ng
with diabetes: "Exercise.
healthy eating and the right
medication at the nght dose."
He also advocates self-care
as a vital requirement m
the management of the
condition. "Patients must
do more for themselves and
assume more responsibility.~
he says.

{1 IN 5

SOUTH AFRICANS OVER

THE AGE OF 35 HAVE TYPE 2
DIABETES; MORE THAN 50%
ARE UNAWARE OF THIS.

PREVENTION

19

LIFES YLE

H ABITS TO
LIVE BY
EASY-TO-KEEP-UP health-boosting
regimes you should get into right now!

80%
THE NUMBER OF TYPE 2 DIABETES
CASES THAT CAN BE AVOIDED
THROUGH HEALTHY EATING AND
REGULAR EXERCISE.

SHAKE IT UP
According to the Journal of the
American Board of Family Medicine.
cinnamon is rich in the nutrients
that help insulin do its job more
successfully. Scatter a teaspoon onto
your cereal in the morning or add it
to your afternoon cuppa-yum!

FLEX SOME MUSCLE

Research in the Journal of Clinical
Endocrinology and Metabolism found
that upping your lean muscle mass
could lower your insulin resistance.
Building resistance training into your
weekly fitness programme is a good
place to start.

GET SOME ZEN

If you spend most of your work week
stressed out you could be putting your
health in serious danger. Your body
releases hormones when it's stressed
and heightens blood sugar levels as
a result. The solution? Get into the
habit of breathing deeply or practising
meditation. Listening to calming music
is a great way to quell stress.

ZZZ MORE
A US study found that people who
slept fewer than 6 hours a night
were at higher risk of developing
insulin resistance. Try to get 8 hours
of shut-eye a night. It'll keep insulin
levels stable and your brain will thank
you too!

10 Outsmart
DISH MORE FISH
Salmon, trout and sardines are rich
in omega-3 fatty acids. which can
help improve insulin sensitivity. Eat
at least one serving a week or get
into the habit of taking an omega
supplement daily

CUT CRAVINGS
When you crave something sweet
reach for fibre-rich fruit such as
raspberries or pears. A single serving
should be about the size of a cricket
ball or tennis ball.

D,abetes

STOCK UP

It's been proven that people

with high levels of vitamin D are
less likey to develop type 2
diabetes. Good sources of this
health-boosting vitamin include
milk. mushrooms. eggs, fortified
orange juice and
fish. And sunshine-be sure
you get enough of that!

"HEALTHY FOOD" LIKE

LOW-FAT SALAD
DRESSINGS, FAT-FREE DAIRY
PRODUCTS AND DIET
DRINKS

SIMPLE
R ULES FOR
LOWER
BLOOD
PRESSURE
MAKE A HABIT of these 4 good
for-you activities. which doctors
promote to decrease the prevalence
of high blood pressure-your body
will reap the rewards.
HEALTHY
HABIT:

LOWERS
BP BY:

EAT a diet
rich m lowsodium foods

17%

DROP kilograms
1f you're
overweight

8%

EXERCISE
more often

6%

EAT more
fruits and
veggies

5%
1111111

1.5

MILLION
PEOPLE
IN SOlfTH AFRICA ARE ESTJMATfD
TO BE LIVING WITH DIABCTcS

Dining Out
IF YOU TAKE MEDICATION to help control your
diabetes. you will need to plan ahead for what and
when you will eat Here are some suggestions:
le!
If possible. ask to meet your dinner partners
at your normal mealtime.
le!
Make a reservation (and be on time), and
avoid the busiest hours for restaurants so
you won't have to wait long for your food.
le!
If you must eat breakfast or lunch later than usual,
have a piece of fruit or a starch (such as a slice of
wholegrain bread) at your regular mealtime.
le!
For a late dinner, eat a snack at your normal
mealtime, then a full meal at the restaurant. If you
take insulin, you may need to adjust your dosage.

PREVENTION

1 11

GO GREEN TO STOP DIABETES

MORE GOOD NEWS about leafy greens: people who eat a little more than one serving (about 1v. cups
raw) daily have a 14% lower risk of developing type 2 diabetes. according to a recent research review.
Raw or cooked. greens like spinach. pak choi. and Swiss chard contain a triple whammy: antioxidants.
which reduce inflammation; magnesium. which has been linked to lower diabetes risk: and alpha linoleic
acid, a fatty acid that may cut insulin resistance. say researchers at the University of Leicester in England

"3
' 6'"6 MILLION PEOPLE
To Kill Diabetes Forever!!
Click Here
ARE LIVING WITH DIABETES GLOBALLY.
111111111

11111.

;mm.:

.111111111111111111111111

"""

Strong Body, Strong Mind

EXERCISE HAS A POSITIVE EFFECT on your
appetite. intelligence. and even your organisational
skills. Here's how:
O BETTERCRAVINGCONTROL According to new
research. the brain chemicals that signal the body to
stop eating rise after exercise. so you eat less.

11111111111

exercise boosts the brain's ability to absorb new

information. In one study, subjects who memorised
vocabulary words while pedalling
a stationary bike had even greater retention.
e SUPERIORPLANNING When inactive adults walked
for 2 hours a week. they improved the connections in
their brains that help with strategising.

121

outsmart D,abetes

111111111111111

THE HOME
TEST YOU
NEED NOW
DON'T BE SURPRISED W yoor
doctor's next order is to check your
blood pressure yourself, because it pays
to strap on the cuff. In a Finnish study, home
blood pressure readings better predicted
heart attacks and strokes than did readings at
the doctor's office. The latter tend
to be artificially elevated-known as white-coat
hypertension-because the setting makes
people tense up. On average, home tests were
813 mm/Hg lower. Take your blood pressure
twice a day-mOfning and night-for a week
and average the results. Do this every 3 months,
before a doctor visit, and after any changes in
mads or lifestyle (losing 7 kilograms, say)
to track your hypertension risk.

EXPERT
TIP..,
Bring a new
blood pressure
monitor to your
doctor to make
sure It works
properly before
you start at-home
readings.

Why Brown
Is Bette
IF YOU'RE STILL EATING
white rice. here's yet another
reason to get on the brown
bandwagon. Eating brown rice
just twice a week could lower
your risk of type 2 diabetes by
11%. according to a study m the
Archives of Internal Medicine.
Brown rice has more fibre.
magnesium and other nutrients
shown to reduce diabetes risk.
and it causes your blood sugar
to nse less rapidly after a meal
than white rice does. says
lead study author Qi Sun. MD.
Seo. If you don't like the taste
of brown rice. try blending
the two varieties until your
palate becomes accustomed
to it. Replacing about 1;3 cup
of cooked white with brown
every day was associated with
a 16% lower risk.

141

Outsmart D,abetes

111111111111111111111111111111111111111

6 Sneaky Ways
to Burn Kilojoules
GETTING YOUR BODY MOVING is as simple as, well.
getting up and walking. Here are ways to sneak more
activity into your day. In general. try to do things the
old-fashioned way: do chores by hand instead of using
modern conveniences designed to take the work away.
Stand up and walk around while using the phone.
Talk to coworkers instead of calling or emailing.
When you're waiting-for a plane to board, for a
table to open up-walk around Instead of sitting.
Carry a basket Instead of pushing a trolley at
the supermarket.
Stir foods with a whisk or long-handled spoon
Instead of an electric mixer. Open cans with a manual
can opener Instead of an electrc
i one.
Keep a timer near your television or computer and
set it to ring after 30 minutes. That's your signal
to get up and move around.

Skip the Salt!

MOST SOUTH AFRICANS
consume twice the amount of
sodium they should each day. The
recommended maximum intake
is 2.300mg of sodium per day;
for people with diabetes-who
are at greater risk for high blood
pressure-the limit is 1,SOOmg of
sodium. Great ways to add flavour
without reaching for the salt:
The dish: beef
The spice: bay leaf, onion powder.
sage, thyme. nutmeg

GOOD HEALTH
IS IN THE BAG
IF YOU NEVER seem to be prepared for a health crisis.
big or small, you can have what you need to solve
the problem by stocking your trusty tote with these
essentials from emergency physicians Melissa Barton.
MO. and Lee Benjamin. MD

SuperglueIt can help heal a shallow cut. Align the

skin edges together. rub a thin layer of glue over them.
and hold for 30 seconds.
A tea bag For split lips, press a cool, damp black
tea bag to the affected area. The tannins in the tea help
halt bleeding in mouth and gum tissue.
Alcoho-lbasedhandsanitiserRub on a generous
amount when you're in a germy situation and need
dean hands. such as before eating at a mall food court
or bandaging a blister (see below).
UncoatedaspirinIt's not just for headaches. If
you're having heart attack symptoms, aspirin could
be lifesaving. Chew one (a regular dose. not the baby
size) and seek emergency care
TweezersThey can remove splinters, bee stings.
and glass from cuts.
BandagesIf you get a blister while on the move.
your feet will thank you.

The dish: chicken

The spice: rosemary, tarragon,
ginger. origanum
The dish: fish
The spice: dill. dry mustard,
paprika, lemon Juice
The dish: tomatoes/tomato sauce
The spice: ba y leaf. basil, onganum

.......................

The dish: potatoes

The spice: dill, garlic.
paprika, parsley
The dish: mixed greens
or spinach
The spice:
tarragon, thyme,
marjoram

7.5

NUMBER OF KILOGRAMS DIETERS

LOST OVER 3 MONTHS WHEN
THEY DRANK 2 CUPS OF WATER
BEFORE MEALS. KICKING OFF A
MEAL WITH WATER CURBS YOUR
APPETITE SO YOU CONSUME FEWER
KILOJOULES. SAY VIRGINIA TECH
UNIVERSITY RESEARCHERS.

PREVENTION

115

CUSHIONED SHOULDER
STRAPS WITH JHOOKS
GIVE YOU A CROSS-OVER
BACK OPTION.
Tester says: "I was impressed
with the lift this gave me-but
it might also get you unwanted
attention in the gym! It looks
really sexy compared to other
sports bras but was comfy and
support ive"

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

A-B UP
111111111

l pictured: Triumph triact on

i
Sty e
bra

111111.

C
MEDIUM IMPACT

LS
THE BUTTERFLY BACK RY.
g
ALLOWS FOR EASY
MOVEMENT. MESH PANE
KEEP YOU COOL AND D
Tester says: MA greatlookin'd
top with fantastic support
at both the front and back. bra
My back is quite wide so I
probably need to upsize."
Style pictured: Lorna Jane Yasmin

ADJUSTABLE SHOULDER
STRAPS MEANoutsmart
YOU CAN
D,abetes
CUSTOMISE THE FIT. HIGH
SUPPORT IS OFFERED WITH
THE MOULDED CUPS, GIVING
SEPARATION AND SHAPE.

161

Sty e pictured: N ke V ctory Adju5t bra

THE LOW
DOWN
A lower cut
under the
arms and
loose fit stop
spillover In
Its tracks.

ME
DIUM TO HIGH IMPACT
ADJUSTABLE STRAPS AND
REMOVABLE PADDING
GIVE THE BUST SHAPE
AND EXTRA SUPPORT.
Tester says: "The padding gave
me a bust boost and made me
fee l less self-conscious as my
nipples didn't show."
Style pictured: Lorna Jane Starlite
Pammy bfa

L TO MEDIUM IMPACT
OW

MESH INSERTS LET YOUR

SKI
N BREATHE EASY AND
TH
E RACERBACK WON'T
CO
NSTRICT MOVEMENT.
Tes
ter says: "It was really
pretty and colourful. but once
I st
arted jogging there was
wa y too much movementti didn't really feel like I was
wea ring a bra. I've put mine
ni my yoga drawer."
Style pictured: Adidas Sequenctalsbra

PREVENTION

117

B-C CUP
HIGH IMPACT
ATWOTONE
RACERBACK STYLE
MADE OF SOFT
PLAYDRY FABRIC
THAT DRAWS
MOISTURE AWAY
FROM YOUR SKIN.
Tester says: "This
was very flattering.
The sculpted
i
paddng
creates
a good shape."

LOW IMPACT
FITTED WITH REMOVABLE CUPS.
Tester says: " It fitted snugly and was
still very easy to move around in. You
could wear it as a crop top and still feel
comfortable."
Style pictured : New Ba lance racerback bra

Stylepk:tured :
Reebok bra

THE LYCRA
TECHNOLOGY IS
DESIGNED FOR
A GREAT FIT, WITH
FREEDOM OF

Tester says:
nwant maximum
support? The snug

LOW TO MEDIUM IMPACT

fit ensures your

bits stay in place.
A great investment.
whatever your

DESIGNED TO COMPRESS BREASTS

AGAINSTTHECHESTTO REDUCE
BOUNCE. THE DOUBLE LAYER OFFERS
SHAPEAND SUPPORT.
Tester says: "There are no seams. so it's
really light and soft. It was a bit light
on hft.~
Style pictured: Shock Absorber bra

181

Outsmart O,abetes

LIGHTWEIGHT,
AND

BREATHABLE

SEAMLESS

SUPPORTING

FABRIC

CUPS WITH
STRAPS

FOR A FULLER

GIVE

WIDE
SUPPORT

BUST.

l
"It mou ded

Tester

says:

shape

so for a change

boob.

which

I'm

other

sports

bras."

used

around
there
to when

my actu

was

no uni

i
wear ng

HIGH

REBOUND

RACER

POWERFUL
FOR

IMPACT

OFFERS

SUPPORT

HIGH-IMPACT SPORT

IN

A SLEEK, SEAMFREE
DESIGN.
MOULDED
AND

ITS INTERIOR
CUPS GIVE

SHAPE

SUPPORT TO A MEDIUM

TO FULLER BUST. THE

ADJUSTABLE KEYHOLE
CLOSURE AND

BACK

FRONT

ADJUSTABLE STRAPS

WITH

CONCEALED HOOKANDLOOP
CLOSURE GIVE

EASY,

CUSTOM-FIT ADJUSTABILITY.

20

Outsma

betes

11111111111111111111

I II

C-D CUP

1111111111111111111111111111111111111111

LOW
IMPACT
UNDERWIRE CUPS
WITH BUILT-IN
FOAM ARE
FLATTERING AND
COMFY. DON'T
BREAK A SWEAT
IN THIS-BEST
SUITED FOR
SLOWER MOVES
AND RELAXED

LOW TO MEDIUM IMPACT

THE SEAMLESS KNITTED
CONSTRUCTION MAKES THIS
A SUPER-COMFY CHOICE. IT HAS
ENCAPSULATION AND COMPRESSION
SUPPORT, MEANING IT MOULDS
AROUND THE SHAPE OF YOUR BUST.
Tester says: MA very comfortab le bra:
the stretch of the fabric moves as you do .
The higher cut at the front h ides cleavage
i
l
i
nicely if you're worr ed about f ash ng."'
Style pictured: New BalanceSeamless

MEDIUM IMPACT
NDERWIRE CUPS
CITH TWO-PART
A ONSTRUCTION
A OMPRESS BREASTS
AS
NDWELL
LIMITAS
FORWARD
UP-AND
ND BACKWARD
DOWN
MOVEMENT.
Tester says: Ml loved the
clever double clips: one
on the bra strap and one
in the racerback made
it extra comfy and easy
to take off when I was
sweaty after exercisinq."
Style pictured: Ouestia Golf
GIMlour GolfX activebra

Genius bra

MEDIUM TO HIGH IMPACT

BEST SUITED FOR AC RATHER THAN
D CUP, THE BRA FEATURES VENTILATED
FABRIC, ADJUSTABLE STRAPS AND
A BREATHABLE MESH BOTTOM BAND.
Tester says: "The support rs considerable
but the fabric is still lightweight so it
definitely won't chafe-this would make
rt rdeal for running. It was totally dry
when I had finished."
Style pectured:Adidas running bra

PREVENTION

121

PART 1

Diabetes
&You
Want To Diabetes Free Life? Click
Here
Get the answers you need to the
questions you have about diabetes
prevention and management

INSIDE
LEARNING ABOUT
DIABETES
DIABETES? NOW
WHAT?
YOUR HEALTH
CHECK-UP

II

241

Outsmart O.abetes

CHAPTER 1

Knowledge is power when it comes to managing

diabetes. Here, the blood glucose basics

To Cure Diabetes Naturally Click

Here!!
Whether it's you or a family member

who

has developed diabetes. knowing the basics about the disease will
help you understand and manage it. We'll start by answering the
biggest question: what, exactly, is diabetes? Simply put. diabetes
is a condition that occurs when your body is unable to property
process the glucose it gets from food. Glucose is a simple sugar
that provides the necessary energy for cells to carry out their basic
tasks. When this fuel can't get into cells. which is what happens in
diabetes. they don't function as they should

PREVENTION

1 25

And what happens to

all that glucose that isn't
getting into cells, where
it belongs? It stays in your
bloodstream. The medical
term for this is hyperglycae
mia. Having blood that's too
rich in glucose is like having
motor oil that's too thick for
your car's engine: it mucks
up the works. More precisely,
it upsets the super-sensitive
biochemical balances that
enable the body to function
properly, setting in motion
a chain reaction of health
problems-cholesterol, high
blood pressure, heart and

"THERE
ARE
TWO
WAYS
IN
WHICH
THE
PARTNERSHIP
BETWEEN
INSULIN
AND
GLUCOSE
CAN
BREAK
DOWN:
EITHER
THE
PANCREAS
STOPS
MAKING
INSULIN,
OR THE
CELLS
FOR
SOME
REASON
STOP
RESPONDING
TO INSULIN."

kidney disease. and vision trouble.

All of this begs the question: why can't your
body use glucose as it should? It has to do
with insulin, a hormone produced by the pan
creas, an organ that is about the size of your
hand and sits behind your stomach. Insulin
serves a very specific purpose: it facilitates the
body's use of glucose by escorting the sugar

r\Qe11m iii1Mli
1

he fundamental issue with type

1 diabetes is that the pancreas
l.os_esits ability to produce insulin.
This happens because the body's
immune system. for reasons not
fully known. attacks the cells that produce
insulin and destroys them. People who

261

Outsmart D,abetes

into cells. Cells won't let in

just any substance; gaining entry requires an access
code, which insulin has. Once
insulin has unlocked the cells,
glucose can get inside.
At least, that's how it's
supposed to work. There are
two ways in which the
partnership between insulin
and glucose can break down:
either the pancreas stops
making insulin altogether,
or the cells for some reason
stop responding to insulin.
which means glucose can't
get in-a condition known
as insulin resistance. In

either case. there's a disruption of the energy

supply to cells. with two results: the cells
starve. and the blood becomes saturated
with unused glucose.
As this unhealthy blood courses through
the body, it can set the stage for a host of
complications. This is what makes diabetes such
a serious and complex condition

develop type 1 diabetes realise rather quickly

that something isn't quite right because the
symptoms-lethargy or drowsiness. weight
loss, excessive hunger and thirst. vision
changes. laboured breathing, and increased
urination-tend to be sudden and severe.
About half of those who have type 1 diabetes
are diagnosed in childhood or their early teens.
which is why for many years the condition was
known as juvenile diabetes. That name has
fallen out of favour. though, because we've
learned that about 10% of those diagnosed
with diabetes in adulthood have type 1. Often
these people are originally misdiagnosed
with type 2 because that's what doctors
are accustomed to looking for in adults

f the two main forms. type 2

diabetes is far more common,
accounting for 90 to 95% of all
cases. It differs from type 1 in
that the pancreas does not stop
producing insulin, at least not at the outset;
rather. for reasons that still baffle scientists, the
hormone simply stops working properly. The

281

Outsmart D,abetes

result? Cells don't get the glucose they need

to do their Jobs. The net effect is the same for
type 2 as for type 1: the cells are going hungry
while the blood has glucose to spare
Though in type 1 diabetes insulin production
shuts down completely (which is why insulin
injections are necessary), in type 2 the oppo
site occurs. The pancreas shifts into overdrive.
pumping out even more insulin in an effort
to get some of the glucose out of the blood
stream and into cells. It's a noble effort. but
eventually-perhaps because the pancreas sim
ply burns out-insulin production slo ws down,
and the body's attempts to regulate its blood
glucose levels are compromised even more.

Type 2 diabetes produces many of the same

symptoms as type 1: fatigue. frequent urina
tion. increased thirst and hunger, unexplained
weight loss, blurred vision. and slow wound
healing. The difference is that these symptoms
tend to develop much more gradually-so
gradually that you may have type 2 for years
before you notice that something is wrong.
The trouble is. the disease can do damage
long before it's diagnosed
Type 2 diabetes tends to affect those over
age 50 who are overweight and out of shape,
but just as type 1 diabetes is cropping up in
adults. type 2 is affecting a growing number
of children. One way obesity increases the
risk of type 2 diabetes is by setting the stage
for insulin resistance
Not everyone with type 2 is overweight and
out of shape. Many are-some 80%, accord
ing to one estimate-but for the rest, certain
other factors must be at work In fact. genet
ics may play an even stronger role in type 2
than in type 1. There's some evidence that
the same genes responsible for predisposing
people to diabetes may predispose them to
obesity, too.
Genetics also helps explain why the inci
dence of type 2 diabetes is more prevalent
among certain ethnic groups. Still, we can't
discount how lifestyle factors may be feeding
into any genetic predisposition to diabetes.
After all, the habits and behaviours that are
passed down from genera-

tion to generation-of eating

certain traditional dishes. for
example-may not be the
healthiest for our waistlines
or our diabetes risk
The point is, it's the combi
nation of genetic predisposi
tion and lifestyle choices-not
just one or the other-that's
responsible for the surge in
type 2 diabetes in South Africa

and around the world over the past few

decades. This combination of factors is why
diabetes management almost always involves
changes to help lose weight. exercise. eat bet
ter, and generally adopt a healthier lifestyle.
With a little legwork and dicipline you can
safeguard your health for the future.

Prediabetes

Fiiii.WiM@iiiM
ecause the onset of type 2 diabe
tes tends to be so gradual. and
because it can be doing damage
all the while, doctors wantin_g to
get an earlier Jump on the disease
are now diagnosing what they've dubbed pre
diabetes. People with prediabetes have blood
glucose levels that are higher than normal but
not high enough to indicate diabetes. Accord
ing to recent studies it's believed many thou
sands of South African adults may fall into
this category.
A diagnosis of prediabetes is a sign that
trouble's brewing. Chances are good that
someone who's prediabetic will develop full
blown diabetes within 10 years unless he or
she takes remedial action. The silver lining: it's
possible to reverse prediabetes

"DIABETES
MANAGEMENT
ALMOST ALWAYS
INVOLVES
CHANGES TO HELP
LOSE WEIGHT,
EXERCISE, AND
EAT BETTER."

and head off type 2. On the

other hand, allowed to simmer
prediabetes can raise the risk of
heart attack, stroke. and other
cardiovascular problems-just
like type 2. This is because high
blood glucose. whether or not
it reaches diabetic levels. can
do damage anywhere in the
body that blood flowsand that's everywhere.

PREVENTION

129

Testing for
Prediabetes
Finding out that your blood glucose level
qualifies as prediabetic is like being on
a drive and arriving at a bank of flash
ing yellow lights and arrows pointing to
a detour: the road's out ahead. and you'd
best take evasive action to circumvent
serious trouble.
To identif y prediabetes as well as diabetes,
doctors rely on two tests-one for fasting
glucose, the other for glucose tolerance
The fasting glucose test is just what it
sounds like: you fast overnight. then get
a blood test in the morning. A fasting
blood glucose of 5.6 to 7 mmol/1 (mil
limoles per litre of blood) is considered
prediabetic. Your doctor may note this
as IFG, which stands for "impaired fasting
glucose" A reading of 7 mmol/1 or higher.
once confirmed by a second test, would
qualify as diabetic.
A glucose tolerance test also requires
fasting overnight. Your doctor will ask you
to drink a sweet liquid to raise your blood
glucose level. Then 2 hours tater. you'll
have a blood test to assess how well your
body is processing the glucose. In the case
of insulin resistance, the test will show
a higher-than-normal level of glucose
in the bloodstream, which means that the
sugar hasn't been absorbed into your cells.
On a glucose tolerance test. a reading
below 140 mg/dl is considered normal,
while a reading between 140 and 199
mg/dl is prediabetic. Your doctor may
label this with another set of initials
lGT, which stands for ..impaired glucose
tolerance ." A reading above 200 mg/dl
indicates full-blown diabetes.

30

I Outsma,t D,abetes

Gestational
Diabetes
P.iijH,jii'hfo\Hi

estenonat diabetes, as its

name suggests, is diabetes
that occurs during pregnancy.
Changing hormones and weight
gain make 1t hard for the body to
keep up with its need for insulin. Maintaining
good blood glucose control during pregnancy
can greatly reduce the risks of gestational
diabetes for both mother and her baby. The
good news? The condition goes away after
delivery. Women who develop gestational
diabetes during one pregnancy, though, are
twice as likely to get it during subsequent
pregnancies. Women who have gestational
diabetes are also much more likely to develop
type 2 diabetes within 15 years

Managing
Diabetes
iabetes is a serious condition.
Without proper management. it
can lead to difficul_t an_d even life
threatening complications such as
heart attack, stroke. high blood
pressure. kidney failure. nerve damage, and
kidney loss. But with careful monitoring
including regular medical visits and healthy
changes to your lifestyle-you can keep your
blood sugar under control and avoid these
kinds of complications.

Staying healthy with diabetes means

working closely with a diabetes care team.
a group of practitioners who understand the
special concerns of people who have diabe
tes. That team will include your primary care
doctor. a diabetes educator. ophthalmologist.
podiatrist, dietitian, and dentist.
If you have diabetes. you should plan to see
your primary doctor every 3 to 6 months
every 3 to 4 months if you're using insulin.
(You may need to be seen more often if your
blood glucose is not well controlled.) Your
doctor will review your diabetes care plan.
check your weig ht and blood pressure, take
blood for an HbAlc test (which measures the
amount of glucose in your red blood cells),

review your blood glucose monitoring as well

as all the medications you take (not Just your
diabetes medications). and discuss any symp
toms that might indicate complications. (See
p. 38 for more on doctor visits.)
You can take steps to improve your blood
glucose by adopting better habits, such as
eating healthier and exercising more. Los
ing weight may help you control your blood
glucose better and avoid or delay the use of
diabetes medications; it can also reduce your
risk for complications such as heart disease
and eye or kidney damage. Even modest
changes to your lifestyle will put you on the
road to better blood glucose control-and
better health

PREVENTION

13 1

II

321

rt Diabetes

Ou t,sma

CHAPTER 2

Diabetes?No
w What?
"You have diabetes" are 3 words no one
wants to hear, but there are steps you can take
to start getting healthier right away
By Teresa Dumain

To Cure Diabetes Naturally Click

Here!!
Hearing the words

"you have diabetes" scares some.

upsets others. and overwhelms most. Yes, it's serious. and yes
you'll need to make some adjustments. "But type 2 diabetes
is a disease you can control," says Hester Davel. a diabetes
specialist nurse at the Centre for Diabetes and Endocrinology
in Johannesburg. "A healthy lifestyle is your primary line of

treatment." An important first step for the newly diagnosed is to

realise that you can be a healthy person living with diabetes. Here
are 6 expert-recommended tips to set you on a path for success.

PREVENTION

1 33

1. IGNORE THE
HORROR STORIES

Tell people you have diabetes and inevitably you hear

about so-and-so's great aunt who had her leg amputated
or the friend of a friend who almost went blind. True, these
are real complications of diabetes, but our knowledge
about preventing them is much better today. says Robert
Henry. MD. president of medicine and science at the
American Diabetes Association. Get your information
from a reliable source: a good primary care physician or
certified diabetes educator will help you best understand
the disease without overloading you with information.
Do some research on your own-visit Diabetes SA,
diebetesseco.re. or call 086 111 3913.

3. GET YOUR BLOOD

PRESSURE AND
CHOLESTEROL NUMBERS
Blood glucose levels are important, but shouldn't be your
only focus. Diabetes doubles your risk of heart di sease and
stroke-and high blood pressure and cholesterol contribute to
both (seep. 41 for the numbers you need to know about).

341

ootsmertDoabetes

[D

1=13H#1iMJM

Centre for Diabetes and Endoc,inol09y

www.cdecentre.co.za
On Facebook ...
www.facebook.com/D,abetes.South.Afn<:a
wwwfacebook.com/Chang,ngDiabetesZA
wwwf.icebook.com/d,abet,csouthdfr,cans

2. WALKA
LITTLE MORE ~
It's an easy way to boost your
l
i
evel of phys cal activity, which
research shows lowers blood
glucose in two ways: your body
uses insulin more efficiently when
you exercise, and working out
helps you lose weight. Start with
the old standbys: take the stairs
instead of the lift, park m the
furthest spot in the lot. walk to
the shops, take your dog an extra
time around the block. Eventually
i
work up to 30 m nutes 5 days
a week. For people with type 2
diabetes. estabhshing and sticking
to a fitness routine may reduce
or even ellmmate the need for

4. MAKE ONE
DIET CHANGE..,...
Each small step really does improve your
health so focus on just one food goal at
a time-the more specific it is. the more
likely you'll be to stick to it. For example,
choose to fill half your plate with non
starchy fresh veggies (leafy greens,
broccoli. or asparagus) at every meal.
suggests Henry-they're low in kilojoules
and carbs and packed with filling fibre. Or
start by skipping all full-fat milk products
it'll help cut saturated fat from your diet
and reduce your risk of heart disease.

5. DO DAILY FOOT
CHECKS ....
Diabetes-related nerve and blood vessel
damage can lead to poor circulation and loss
of sensation in your feet. That means you may
not feel a blister or sore; you're also more likely
to develop calluses or ulcers-any of which. left
untreated. could lead to infection (or. in very
serious cases. amputations). Look at your feet
closely every day. and report any numbness.
sores. or ingrown toenails to your doctor.

6. ASK FOR SUPPORT

Don't be shy about letting family and friends know how they can help; bring your spouse to your
next doctor's appointment. invite a friend to a diabetes education class, or ask a neighbour to join
you for a walk. Chances are many of the diet and lifestyle changes you'll need to make will affect
your loved ones as well. and having them on board will help to keep you on track. adds Henry. You
can also connect with other people who have diabetes through local support groups or ontine
communities such as sweetlifemag.co.za.

361

outsmart D,abetes

ONLY R70 (INCLUDES VAT)

N SALE NOW

PAY. AND CLICKS STORES. OR ORDER

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II

381

Outsmact O,abetes

CHAPTER 3

Your Health
Check-u
Keeping on top of diabetes means working with
a healthcare team. Here's what you can expect ...

To Get Rid Of Diabetes

Permanently Click Here!!
You're not alone

in managing your health-or at 1east

you shouldn't be. Diabetes experts recommend that you use the
services of a healthcare team and visit these medical pros regularly.
Your team should include a primary care doctor, such as a family
practice doctor or an endocrinologist, for general check-ups, along
with a foot doctor. an eye doctor. and a dentist as necessary.

PREVENTION

139

It's true that a variety of health complications

may accompany diabetes. Unchecked.
diabetes can affect everything from your eyes
to your feet. The good news is that many of
these related health problems can be seen
from a long way off. and your doctor's room
is a great place to spot them.
"If you see complications beginning to
develop, usually you can stop them in their
tracks," says Michael Fowler. MD, a diabetes
specialist at Vanderbilt University in Nashville.
"If you don't have frequent visits to watch that
sort of thing, that's when you worry about
irreversible injury occurring before you can get
it stopped."
This overview will help you make the most of
your trips to different doctors-and bring
clarity to the tests they may conduct.

WHEREVER
YOU GO,
REMEMBER
YOUR HBA1C
The next time your primary care doctor
gives you your HbAlc number, memorise it or write it down and bring it with
you to all of your medical appointments.
The result of the HbAlc test gives your
doctors a sense of how well your blood
glucose has been controlled over the past
few months. Even doctors who are mostly
concerned with particular body parts
such as your eyes or your feet-will
prob
ably want to know your HbAlc number
because it helps them assess your risk for
developing complications.

40 Outsmart D,abetes

YOUR PRIMARY
DOCTOR
How often you visit your doctor depends on
how well your diabetes is controlled. If you use
insulin or have trouble managing your blood
sugar, see your doctor at least 4 times a year. If
you're having health complications or starting
a new medication. you may need more frequent
care. And if those issues don't apply to you,
schedule check-ups 2 to 4 times a year.
When you go to the doctor. take your
glucose meter with you, Fowler says. He
or she will look for patterns in your blood
glucose, which helps determine if your
medications need adjusting. Many doctors can
download the data to an office computer for
easy viewing. If you know the reason for
any especially high or unusual blood
glucose readings-you had extra
dessert one day or you were sick
one week-let your doctor know.

These visits to your primary care

doctor will include blood, urine,
and other tests to assess the health

of your heart, kidneys, and other

internal systems. The most common
tests to expect:
HBAlC This shows the average amount
of glucose in your blood over the past 2
to 3 months and gives your doctor a
better sense of your long-term blood
glucose control. Ideally, your HbAlc
should be below 7, which corresponds to
an average blood glucose of 4.0-7.0
mmol/1. The Society for Endocrinology,
Metabolism and Diabetes of South
Africa (SEMDSA) recommends having
this test at least twice a year if at target,
otherwise every 3 to 4 months, and
whenever treatment is adjusted.

Blood Pressure This familiar inflatable cuff

test should be done at every visit. It's a really
painless exercise that could save your life! For
most people. 120/80 mmHg is optimal for
blood pressure

5 mmol/1. the value for HDL ('"good" cholesterol)

should be greater than 1.2 mmol/1. the value for
LDL ("bad" cholesterol) should be less than 3
mmol/1. and triglycerides (a type of fat) less
than 1,5 mmol/1.

CholesterolYour doctor or nurse should

KidneyFunctionDamaged kidneys may allow

proteins that would normally stay in your body
to escape in your urine. Your doctor should test
your urine for protein. as well as measure the
creatinine in your blood-a high level means
your kidneys aren't working properly.

check your blood fat levels regularly. Keeping

them in a normal range will help reduce your
risk of heart disease and stroke. According to
the Heart and Stroke Foundation South Africa
your total cholesterol reading should be below

PREVENTION

14 1

THE FOOT
DOCTOR
Foot Check Your doctor might inspect your
feet at every visit to ensure they have good
circulation and nerve function; alternatively
you can opt to get regular check-ups from
a podiatrist. To find one in your area visit
the Podiatry Association of South Africa.
podiatrist.co.za.

For people with diabetes, blisters and other

minor foot problems can grow into medical
emergencies. If you have no nerve damage
and are at low risk for complications with your
feet. annual foot check-ups are likely okay, says
Kathya Zinszer. DPM, associate professor of
pediatric medicine at Temple University in
Philadelphia. If you have nerve damage or
other problems, you may need to go every
3 to 6 months or more often. In general, the
podiatrist will want to know how welt your
blood glucose is controlled and any diabetes
related problems you're having.
The doctor will feel each foot to note how
strongly blood is pulsing through your arteries.
He will test if you can sense pressure or
vibrations on your feet, and search the skin
and your toenails for signs of trouble. You
might also undergo an X-ray since people with
diabetic nerve damage in their feet are prone
to Charcot foot, a condition in which the bones
of the feet shift.

THE EYE
DOCTOR
Diabetes can cause a variety of problems in
the eyes. In fact. diabetes is the number one
cause of blindness in adults from their 20s to
their mid-60s, says Carlos Rosende. MD. chair
of the department of ophthalmology at the
University of Texas Health Science Centre in
San Antonio. But with regular check-ups, your
eye doctor can track changes in your vision
and offer solutions that treat or slow the
progression of any diabetes-related diseases.
SEMDSA recommends that people with
diabetes see an eye doctor at least once
a year. If the doctor finds something more

421

outsmart D,abetes

serious that needs to be monitored. more

frequent visits may be in order.
Expect the exam to take about an hour. The
visit to inspect your eyes for diabetic damage is
far more thorough than a routine eye exam,
Rosende says. The optometrist will look for
signs of diabetic retinopathy, a condition in
which blood vessels in the back of the eye leak

fluid into surrounding tissue. causing blurriness

or more serious vision loss. He will also check
for cataracts, which cloud the lenses, and
glaucoma. which damages the optic nerve that
carries images from the eye to the brain
With a visual acuity test-which you may
recognise as the eye exam with the big letter
E-your doctor will evaluate the sharpness of

PREVENTION

143

your
and

visi o n.
the

your

He will

surface

pupils

check

that

your

will measure
judge

your

With
and

your

eyeball s.

make

eyes

inside

of your

optic

later

changes.

already,

he may

dye

The dye, which

gl o ws

travels

the

through

sure

The doctor

your

eyes

and

a microscope
wilt

He may

inspect

have

under

cir culatory

a vein

the

drawing
retinopathy

advanced

into

your

photograph

a detailed

If you

do a more

coloured

check

in your

special
system

lighting,
and

the retina

Got your calendar handy? Here's a

summary of the medical appointments
you should set up to stay on top of
diabetes-and away from complications:
., Visit your primary care doctor
for a check-up at least twice
a year, and more often if you
have complications from
diabetes or your medications
need monitoring .
., Get an HbAle blood test every
3 to 4 months.
., See your foot doctor at least
twice a year, and more often if
you have or are at high risk for
complications .
., See your eye doctor for
a thorough examination
at least once a year.
., Visit your dentist for an
examination and oral hygiene
session biannually.

Outsmart D,abetes

by

arm.

DIABETES
CHECKLIST

441

THE DENTIST

eyelids

and

too.

the doctor
nerve.

eye or make

to track

reaches

i n sync.
within

vision,

containing

source.

and

to light,

move

the pressure

retina

injecti ng

examine

properly

peripheral

a device

a light

also

of your

respond

High blood glucose can make you more likely

to develop tooth and gum problems. and gum
disease raises your risk of heart disease
already a concern for people with diabetes.
Visit your dentist twice a year for regular
cleanings and check-ups. Be sure to ask if you
should increase the frequency of your visits or
see a gum specialist because of your increased
risk. If your gums begin to bleed. you lose
teeth, or you experience a dry mouth, bad
breath. or red. tender. swollen gums. make
an appointment with your dentist.

Eat for
Your Health
Revamp your relationship with food
and discover more than 30 amazingly
delicious, good-for-you recipes

EAT TO BEAT
BE~Y FAT
EAS)' FOOD COOKBOOK
HOW TO CRACK THE
FOOD LABEL CODE

CHAPTER 4

Eat to Beat
Bell Fat
Shrink your waist and lose dangerous abdominal fat by
eating the right foods and avoiding the wrong ones

To Kill Diabetes Forever!! Click

Here
The best thing you can do

to reduce your diabetes

risk and protect your heart is to avoid putting on abdominal fat in

the first place. "Once you've generated fat tissue. you can't destroy
it-you can only shrink it," says Alan Marcus. MD. a doctor in private
practice in California who specialises in diabetes management
and endocrinology. If you've already packed on a few centimetres
around your middle your body will benefit from carving off some of
them-and you can do it in part by changing your diet.

PREVENTION

149

In fact. you don't have to shed much to make a difference in your health. "If you lose
only 10% of your body weight, you can drastically reduce your risk for diabetes and
other conditions," says Fred Vagnini, MD, director of the Heart. Diabetes and Weight
Loss Centres of New York. The tips in this chapter will help you lose weight from all
over your body, including your abdomen. Despite the wild claims made by infomercials,
belly massagers and sit-up machines won't magically trim off belly fat specifically, but
the strategies below have been proven to help reduce abdominal fat.

Assess Your Ab Fat

To see where you

stand in terms of abdominal fat. take a flexible

tape measure and wrap it snugly (not tightly)
around the widest part of your waist. Then
measure the widest part of your hips. Com
pare the two numbers; if your waist is the
same as or bigger than your hips. you're
carrying too much weight on your stomach.

Create A Belly-Shrinking
Balance To fight excess abdominal

Munch On A Mediterranean Diet

fat. Cape Town dietitian Elienne Horwitz

recommends a dietary intake of 45-65%
carbohydrates. 10-35% protein and 20-35%
(primarily unsaturated) fat.

When It Comes
To Fat, Go Mono
Not all fats are created equal.
Studies show that although
monounsaturated fats serve
up the same number of
kilojoules as other types
of dietary fat. they're less
likely to end up as extra
weight and abdominal fat.
"Researchers compared the
weight loss results from one
group of people following
a diet of large amounts of
fish. olive oil, vegetables,
and fruits with another
group of people who were
sticking to low-fat and high
carbohydrate diets." says

50

I Outsmart D,abetes

Ralph Felder, MD, PhD. section chief for

cardiovascular nutrition at Banner Good
Samaritan Medical Centre in Phoenix and
author of The Bonus Years Diet. 'They found
that those following the fish, olive oil.
vegetables, and fruit diet shed excess
kilograms from both the upper and lower
body, but the other group mainly lost fat
from the lower body."

Monounsaturated fats make up a big part of

the Mediterranean diet, an eating plan that has
been shown to help shrink belly fat. When it
comes to losing abdominal fat and overall
weight. Vagnini recommends
a modified low-carb Mediter

"GET
RID
OF
THE
SWEETS,
DOUGHNUTS,
ICE CREAM,
AND
CAKE
EXCEPT
MAYBE
ON
YOUR
Bl RTH DAY,"

ranean diet of fruits, vegeta

bles. whole grains. low-fat
protein, olive oil, and red wine.
In addition to lowering the
risk of diabetes. the Mediter
ranean diet has been shown to
lower blood pressure and help
prevent Alzheimer's dis ease
and metabolic syndrome.

Skip Simple Carbs

Vagnini recommends that you
avoid confectionary and other
simple sugars. "Get rid of the
sweets. doughnuts. ice cream,
and cake-except maybe on
your birthday-and reduce the
bread, rice. potatoes, cereals,

fruits. and fruit juices." he says. The degree of

restriction depends on your weight and your
blood glucose-the more you weigh and the
higher your blood glucose, the more you need
to steer clear of simple carbs. Your dietitian or
doctor can help you figure out how closely you
need to restrict sweets from your diet.

Be Choosy About Veggies

Vegetables are generally great for weight loss
because they deliver so much nutrition for
relativ ely few kilojoules. But not all vegetables
are the same in terms of abdominal fat and
diabetes risk. You can eat broccoli, peppers.
onions. cauliflower, cucumbers, celery. and
spinach and other leafy greens pretty much
without restraint. On the other hand, starchy
vegetables-such as corn, beetroot, carrots,
potatoes, and sweet potatoes-tend to act
more like carbohydrates in your body and so
it's best to limit them.

521

Outsmart D,abetes

Don't Underestimate The Food

Factor Don't neglect your diet just because
you've been good about hitting the gym.
Working out won't banish belly fat if you're still
eating with abandon. "Exercise is important.
but it cannot begin to take the place of diet
changes," says Neal Barnard. MD, adjunct
associate professor of medicine at George
Washington Univ ersity School of Medicine and
Health Services and author of Dr. Neal
Barnard's Program for Reversing Diabetes

Forgo Fad Diets

If you want to lose

weight, forget about losing 10 kilograms in 10

days with the latest trendy diet. Felder says.
"And low-carb diets are dangerous because
they put you in ketoacidosis [a serious
condition that can lead to diabetic coma or
even death]. You need to have a balanced
diet." He recommends 4 cups of fruits and
vegetables. a handful of nuts, 140 millilitres of

"FIBRE
red wine. and a clove of garlic
a day, plus fish 3 times a week.

Feast On Fibre

Fibre acts

like negative kilojoules: every 14

grams of fibre that you add to
your diet per day cuts your total
kilojoule intake by about 10%.
High-fibre foods fill you up
faster, so you stop eating sooner. One of the easiest
ways to incorporate fibre into
your diet is by choosing high
fibre breads. "If the bread has
at least 5 grams of fibre per
slice. it's high in fibre," says
Donna Rice. RN. COE, a past
president of the American
Association of Diabetes Educa
tors. Other fibre-packed foods
include whole-wheat pasta,
brown rice, and cruciferous
vegetables such as broccoli,

ACTS

LIKE
NEGATIVE
KILOJOULES:
EVERY
14
OF FIBRE

GRAMS
THAT

YOU
ADD
TO
YOUR
DIET
PER
DAY
CUTS
YOUR
TOTAL
KILOJOULE
INTAKE
BY 10%."

Brussels sprouts, and cauliflower.

Aim for at least 25 grams per day.
Felder also suggests these ways to eat
more fibre:
ADD WHOLEGRAINSto vegetables, soups,
and stews. Slip bulgur wheat into casseroles
or stir-fries, and use barley in soups and stews.
MAKE WHOLEGRAINRICE PILAF with
a mixture of wild rice. barley, brown rice,
broth. and spices. For even more fibre,
stir in nuts or dried fruit.
SUBSTITUTEWHOLEWHEAT
or oat flour for half of the flour
'
in pancakes. muffins. and other
flour-based recipes.
MAKE BURGERPATTIESwith
wholegrain bread.
USE ROLLED OATSor crushed
unsweetened wholegrain cereal
as breading for baked chicken.
fish. veal. or brinjals.

Bone Up On Dairy
In a study of 34 obese people
those who ate three servings
of fat-free yoghurt per day
lost 22% more weight, 61%
more body fat. and 81% more
belly fat than people who ate
the same number of kilojoules
minus the dairy. Why? Dairy
lowers levels of cortisol.
a stress hormone that makes
you store fat in your belly.

Stop Drinking Your

Kilojoules This" one of
the easiest food behaviours to
correct, says Francine Kaufman.
MD, head of the Centre for
Diabetes. Endocrinology,
and Metabolism at Chi1drens
Hospital Los Angeles. Unless
it's sugar-free. any flavoured,
sweet drink (fruit juice. iced

tea, fizzy drink. wine cooler, and so on) will

serve up a lot of empty kilojoules. usually from
sugar. that you do not need. And studies show
that even kilojoule-free diet drinks can lead to
weight gain. "Instead, drink water," Kaufman
says. If you want to give it some flavour. drop
in a slice of lemon, lime. or orange.

PREVENTION

1 53

CHAPTER 5

Eas Food
Cookbook
From bounce-out-of-bed-worthy breakfasts to easy
lunches, stress-free dinners and delicious desserts,
eating healthily never tasted so good

Click Here!! For Best Diabetes

Treatment
Here's some welcome news:

people who have

diabetes can still enjoy food! That's right enjoy! You don't need to
give up your favourite meals-to manage your diabetes. you just
need to learn how to make healthier, but equally tasty, versions of
them. On the following pages. you'll find 29 delicious. healthy. easy
to-make meals (and even a few treats) that focus on increasing your
fibre intake to help you shed weight, balance your blood glucose
naturally, and start feeling healthier and more energised. Tuck in!

PREVENTION

1 55

THE PLAN
On the pages that follow. you'll find
a month's worth of fantastically delicious.
diabetes-friendly recipes. Your goal is to mix
and match these meals for the next 4 weeks.
You'll be eating a nutritious blend of high
fibre foods. including wholegrains. fruits,
and vegetables, along with lean protein and
healthy fats. Focusin g on fresh. whole foods
will help you balance your blood glucose
naturally. Plus. once you start eating the
good stuff. you'll begin to lose your cravings
for the bad stuff.

WHEN TO EAT
During the next 4 weeks. commit to eating
breakfast lunch. and dinner every day. plus two or three snacks. You may feel like you're eating
too often, but having meals at regular intervals helps keep your blood glucose level; you won't
have the highs or the crashes that lead to out-of-control cravings. Eating throughout the day also
keeps your metabolism steady, which is essential for successful weight loss.

HOW MUCH TO EAT

Kilojoules
do count, so be sure to count yours. Aim for between 5.860 and
6,698 kilojoules per day. which is a suitable range to help most
people achieve a healthy rate of weight loss of approximately
1 kilogram per week. Plan your snacks and meals so that your
kilojoule intake is spread throughout the day.

WHAT TO EAT

Fibreisthe
foundation of this eating plan. What makes it so important? It
has been credited with a number of health-boosting qualities.
from ushering "bad" LDL cholesterol out of the body to
improving long-term glucose control in people who have
type 2 diabetes. Fibre also keeps you feeling full for a longer
period of time. which means you'll be less likely to overeat.
Examples of fibre-rich foods include dry beans. vegetables.
fruits, nuts. and whole grain breads. pasta. and cereals.
On this eating plan, you'll aim for a minimum of 30 grams

to eating a lot of fibre. you may

want to start w ith a tower goa l of
20 grams per day for your first week or
two. Too much fibre can lead to stomach
upset, so increase your intake gradually.
The recipes in this cookbook focus on
who le foods. which are the best
sources of fi bre and other
important nutrients like
i
magnesium, potassum,
and
calc ium. Whoel foods are foods
that are in the ir natural state, or near ly
so, as they were cultivated, caught. picked,
.
or otherwise harvested An apple picked
i
l
from a tree s an examp e of a whole food.
Eating natura l foods and avo id ing processed
or packaged ones-say, shop-bought
l
'
i
app esauce-means you ll avoid add ng unwanted
sodium , sugar. and preservatives to your d iet
When you choose whole foods, you don't have
i
ii
to spend t me poring over nutr t on labels"
i
i
'
and ngredient lists worry ng if you re buying
.
i
the right foods for your health You certa nly
l
i
don't need a !abe to figure out that a Ju cy
l
i
orange, succu ent salmon fillet, or crsp stalk
of broccoli is good for your body and health.
i
i
For the next month, use the rec pes in th s
l
l
.
cookbook to develop your week y mea plan As
li
l
a general guide ne. your diet shou d be
composed of about 4565% carbohydrates. 10i
l
35% lean prote n (such as fish. skiness chicken,
i
l
and fat-free da ry), and 2035% hea thy fats (such as
.
ll
olive oil. avocado, and flaxseed). In no time you' lose
i
l
we ght, steady your b ood glucose. gain energy-and
!
feel pretty amazing, too
For comprehensive information on food labels turn to page 94.

PREVENTION

157

Bacon, Spinach & Tomato

Scrambled Eggs

4 eggs
2 egg whites
1 tsp olive oil
2 rashers bacon, cubed
1 cup chopped baby
spinach leaves
112 cup chopped
cherry tomatoes
Milled black pepper

1. Combine eggs, egg

whites. and seasoning
in a bowl.

2. Beat with fork until

smooth.

3. Heat oil in nonstick

pan over medium heat

4. Add bacon. spinach

and tomatoes, and
cook. stirring contin
uous1y for about 2
minutes. or until
spinach wilts.
S. Add egg mixture
and cook. stirring con
tinuously for about
2 minutes. or until
eggs are set.
6. Season with black
pepper and serve.

SERVINGS:4
PER SERVING:

502kJ, llg pro,

2g carb, Og fibre,

7g fat, 2g sat fat,

310mg sodium

581

outsmart D,abetes

Cheese & Pepper Frittata

1 tsp olive oil
3;4 cup chopped red bell pepper
3;4 cup chopped green bell pepper
3;4 cup grated reduced-fat cheese
2 Tbsp chopped fresh basil
5 eggs, lightly beaten
2 egg whites, lightly beaten
Miiied black pepper

1. Preheat oven to
190C. Coat 22-centi
metre ovenproof pan
with cooking spray.
2. Place over medium
high heat. Add oil and
heat for 30 seconds.
3. Add bell peppers and
seute. stirring occasion
ally, for about 5 minutes.
or until just soft.

4. Scatter cheese and

basil over peppers
Add eggs and egg

whites. and milled

black pepper to taste
5. Bake for 30 minutes.
or until eggs are set
Leave to cool slightly
6. Cut into wedges
and serve

SERVINGS:4
PER SERVING:

753kJ, 159 pro,

Sg carbs,lg fibre
129 fat. 4.Sg sat fat.
440mg

sodium

PREVENTION

159

BREAKFAST

Quitehigh
in carbs so
keep it
a treat.

Strawberry-Banana Stuffed
French Toast
1 egg
1;4 cup fat-free milk
1;4 tsp ground cinnamon
1 slice whole grain bread
1 tsp light margarine
114 cup sliced strawberries
1;4 cup sliced banana

1. Beat egg, milk. and

cinnamon in a shallow
bowl. Dip both sides of
bread in milk mixture.
2. Melt margarine ,n
nonstick pan over rneor
um heat. add bread and
cook for 2 to 3 minutes
on each side, or until
golden and cooked
through.

3. Cut toast in half

diagonally. Place 1 half
on plate and top w,th
half the strawbemes
and bananas.
4. Cover with other
toast half and remain
ing fruit. and serve

SERVINGS:

PER SERVING:

1 045kJ.12g pro,
31g carbs, 49 fibre.
109 fat. 3g sat fat.
290mg sodium

60

I Outsmart O,abetes

1. Preheat oven
to 200C. Coat
baking sheet with
cookmg spray.
2. Combine oats. pro
tein powder. cinnamon,
brown sugar, raisins.
and spread m bowl.
Stir tn vanilla extract
and egg. Add a little
milk and stir with large
spoon until mixture
sticks together to form
dough. Add more milk,
1 tablespoon at a time.
if necessary, until
dough rs Just sticky.
3. Scoop out 2 table
spoons of dough and
roll into ball. Place on
baking sheet and press
flat to Va-centimetre
thick. Repeat. making
8 large biscuits.
4. Bake for 10 to 12 minutes. or until biscuits are
dry and lightly browned.
Cool on rack for 5 minutes before removing
from baking sheet.

MAKES:8
PER SERVING:

582kJ, 7g pro,
21g carbs, 2g fibre,

3g fat. O.Sg sat fat,

58mg sodium

Ideal for breakfast on the run

Oatmeal Biscuits
1 cup rolled oats
113 cup low-carb protein powder
1;2 tsp ground cinnamon
1;4 cup brown sugar
112 cup raisins

1 Tbsp light margarine, softened

1;4 tsp vanilla extract
1 large egg, lightly beaten
2 Tbsp fat-free milk

PREVENTION

161

BREAKFAST

Peach-Raspberry Muffins
2 cups All Bran flakes
3;4 cup whole wheat flour
112 cup whole meal flour
1 Tbsp baking powder
1 tsp ground cinnamon

Pinch of salt
2 large eggs
1;2 cup fat-free milk
3 Tbsp olive oil
3 Tbsp honey

1 tsp lemon juice

2 peaches, peeled, pitted,
and chopped
112 cup raspberries

1. Preheat

oven to

200C. Line muffin

pan with paper liners
or coat with cooking

spray.

http://diabetes-freelife.com/

2. Combine All Bran.

flours. baking powder.
cinnamon. and salt
in large bowl. Whisk
egg, milk. oil. honey,
and lemon juice in
a small bowl. Stir into
flour mixture until just
blended. Gently stir
in peaches and
raspberries. Spoon
mixture into muffin
cups until they are
two-thirds full.
3. Bake for 22 to 25
minutes. or until knife
inserted in centre
comes out clean.
Remove to rack and
let cool.

SERVINGS:

12

PER SERVING:

741kJ, 69 pro,
32g carb, 5g fibre,
4.5g fat, 0.5g sat
fat, 293mg sodium

621

outsmart D,abetes

cup water
112 cup butgur wheat
200-3009 frozen
cherries
2 Tbsp sugar
112 tsp corn starch
1;4 tsp almond extract
2 cups low-fat vanilla
yoghurt
1;4 cup sliced almonds,
112

Yoghurt Parfait With Bulgur Wheat,

Cherries & Almonds

toasted

1. Bring water to
a boil in small sauce
pan. Stir in bulgur
wheat. remove from
heat. cover. and leave
to stand for 10 minutes.
Fluff with a fork.
2. Stir cherries. sugar.
and corn starch in
medium saucepan.
Bring to a simmer over
medium heat. Cook
for 5 minutes. or until
thickened slightly.
Remove from heat.
stir in almond extract.
and chill for at least
10 minutes.
3. Add half the bulgur
wheat. half of the
yoghurt. half of the
cherries. and half of
the almonds in 6 small
glasses. Repeat.

SERVINGS:

PER SERVING:

774kJ,7g pro,
349 carb, 4g fibre,
3.Sg fat. lg sat fat.
56mg sodium

PREVENTION

1 63

Want To Diabetes
Free Life? Click
Here
Lettuce Wedge Salad
With Avocado-Tortilla Dressing
1;4 cup roasted garlic oil (see right)

DIV ROASTED
GARLIC OIL
4 cups olive oil
8 heads garlic,
crushed
Preheat oven

ro rso-c
Place garlic
in a baking dish
and cover with
oil. Cover with
foil and roast
for 45 minutes.
Remove
garlic
with tongs and
pour oil through
a sieve or strainer.
Store oil in an
airtight bottle
or jar.

1;2 large red onion, finely diced

2 garlic cloves, crushed and finely chopped
1112 tsp coriander

seeds

1 Tbsp seeded and finely diced jalapeflo pepper (optional)

2 tsp low-fat plain yoghurt
Grated zest and juice of 1 lime
1112 Tbsp red wine vinegar
1;4cup chopped fresh coriander
B white corn tortilla chips
1 avocado
1 head iceberg lettuce, rinsed and chilled
1. Heat garlic oil in a pan over medium-hiqh heat. Add
onion. garlic. and coriander seeds. and fry, stirring frequently,
until onion is translucent. about 2 to 3 minutes.
2. Add iateoeno if you like and cook for a further
30 seconds. Set aside to cool to room temperature.
3. Transfer dressing mixture to a medium bowl and stir in
yoghurt. lime zest and juice. vinegar. and fresh coriander.
whisking constantly until well combined
4. Crumble

SERVINGS:4
PER SERVING:

92lkJ, 3g pro.
carbs. Sgfibre
209 fat. 3g sat fat.
28mg sodium
129

tortilla chips into dressing mixture.

5. Halve. pit. peel. and dice avocado and toss with dressing
to combine
6. Quarter lettuce head and arrange on salad plates. Spoon
over dressing and serve immediately

PREVENTION

1 65

LUNCH

1. Cut beef into chunks

and blitz in a food
processor until coarsely
ground.
2. Heat oil in a pan
over medium-high heat.
Cook beef and onion
until browned, about 4
to 5 minutes. Transfer
to a slow cooker and
stir in pepper. garlic.
chilli powder. cumin.
tomatoes. stock and
black pepper.
3. Cover and cook on
low for 4 to 6 hours.
Add beans and cook
on high, stirring oc
casionally, for another
hour. Serve topped
with 1 teaspoon each
sour cream and cheese.

Kidney Bean & Beef Chilli

1709 lean beef steak

1 cup chicken stock

1 Tbsp olive oil

112 cup chopped onion
112 cup chopped green pepper
1 Tbsp minced garlic
11;2 tsp chilli powder
1 tsp ground cumin

112 tsp milled black pepper

1 can (4109) kidney beans,
rinsed and drained
4 tsp sour cream
4 tsp extra-matured Cheddar

1 cup canned crushed tomatoes

661

outsmart D,abetes

cheese

4. Garnish with
coriander leaves. if
you want.

SERVINGS:4
PER SERVING:

1 088kJ,199 pro,
269 carbs, 99 fibre.
99 fat. 39 sat fat.
370m9sodium

Moreish Minestrone
2 cans (400g each) cannellini
beans, rinsed and drained
2112 cups chicken stock
3 cups diced butternut
1 can (4009) diced tomatoes
2 turnips, peeled and cut into
chunks
1 parsnip, peeled, quartered,
and sliced

1 large leek (white and light

green parts), sliced
2 cups coleslaw mix
1 Tbsp minced garlic
1 cup (packed) fresh basil
1;3 cup chopped parsley
1;4 cup grated Parmesan cheese
3 Tbsp olive oil
Milled black pepper

1. Mix beans. stock. butternut. tomatoes (with juice). turnips, parsnip,

leek. coleslaw. and 1Yz teaspoons of garlic in a slow cooker.

2. Cover and cook on low for 7 to 9 hours. or until vegetables

are tender.
3. Combine basil. parsley, cheese. oil. pepper. 2 tablespoons of water.
and remaining garlic in a food processor. Blitz for 2 minutes, or until
smooth. Transfer to small bowl and refrigerate

SERVINGS:&
PER SERVING:
l 170kJ, 119 pro,

419 carbs, 9g fibre,

109tat. 29 sat fat.
570mg sodium

4. Divide soup between 6 bowls. top with basil sauce and serve
PREVENTION

167

LUNCH
COOK'S NOTE:
... If you cent find or
don't like bulgur wheat
you can sub stitute it
with cuinoe in this
recipe.

Bulgur Wheat Brinjal

& Courgette Salad
1 cup bulgur wheat
1 red pepper, quartered
2 Tbsp olive oil
4 slices (2cm thick) brinjal
4 slices Clem thick) red onion
1 courgette, cut diagonally into
4 thick slices

1 patty pan, cut diagonally into

4 thick slices
1;4 tsp ground black pepper
3 Tbsp red wine vinegar
1 Tbsp chopped parsley
1 tsp chopped fresh origanum
1 tsp minced garlic

1. Soak bulgur wheat in fridge overnight. Drain.

2. Preheat oven to 200C. Place bulgur wheat in a saucepan.

cover with water and bring to the boil. Reduce heat and simmer.
uncovered. until tender. about l hour.
3. Arrange pepper quarters in a single layer on a baking sheet.
Lightly brush with 1 teaspoon of oil and roast for 20 minutes. Flip
pepper; add brinjal, onion. courgette. and patty pan to saucepan.
Brush with 2 teaspoons of oil and roast for a further 25 minutes.
or until browned. Leave vegetables to cool. Season with a little
pepper and cut into 2 centimetre pieces.

4. Combine vinegar. parsley. origanum. garlic. remaining oil. and

remaining pepper in a large bowl. Add bulgur wheat and vegeta
bles. Toss to coat and serve

SERVINGS:4
PER SERVING:

1172kJ,9g pro,
449 carbs, Bg fibre,
Bg fat. lg sat fat,
160mg sodium

681

outsmart D,abetes

Quite high
incarbsso
idea/as a
side salad

Serve hot
oratroorn
ternPerature

To Cure Diabetes Naturally Click

Here!!
Portobello Caps
Stuffed With Tofu & Cheese
4009 refrigerated firm tofu, cut into lcm slices
B large portobello mushroom caps, stemmed
1 Tbsp olive oil
2 tsp minced garlic
11;2 cups shredded mozzarella and Cheddar cheese blend

1. Preheat grill and coat baking tray with cooking spray.

2. Place tofu in a single layer on microwaveable plate. Cover
with plastic wrap. Microwave on high for 3 minutes, or until
heated through. Set aside.
3. Coat a sheet of heavy-duty foil with cooking spray. Place
mushrooms stem side down on foil. Brush with 2 teaspoons
of olive oil. Flip mushrooms. Dollop a little minced garlic on
each mushroom. Pat tofu slices into rounds as wide as the
mushrooms and place on mushrooms. Scatter with cheese
and drizzle with remaining olive oil.
4. Grill mushrooms for 8 minutes. or until cheese is
bubbling. Season with black pepper to taste. Garnish
with parsley and serve.

MAKES:8
PER SERVING:
532kJ, lg pro,

9g carbs. lg fibre.
lg fat. 4g sat fat.
225mg sodium

PREVENTION

17 1

721

OutsmartD,abetes--~-----~--------------

DID YOU KNOW?

Beetroot contains folate, a nutrient that reduces the risk of heart disease and is
often recommended as part of a detox, so it goes hand in hand with watercress
recommended for having cleansing powers and being nutrient rich. The
sourdough rye provides a low-GI base.
1111111111111111111111111111111111111111111111111111111111111111

To Stop Diabetes In Few Days Click

Here!!

Beef & Beetroot On Rye

4 medium-sized beetroots
4 tsp apple cider vinegar
1 stick celery, finely sliced
1 tsp chives, finely snipped
Milled black pepper
4 slices sourdough rye bread

1 tsp creamed horseradish or

whole-grain mustard
200g leftover beef fillet,
thinly sliced
250ml watercress

1. Roast beetroot by wrapping in foil and baking at 200C for

40 minutes or until a skewer pierces without resistance. While
still warm. unwrap foil. peel off skins and leave to cool.
2. Grate or dice beetroot. mix with apple cider vinegar. celery and
chives. Season with black pepper and toss well
3. Spread a slice of bread with horseradish or mustard. add four
slices or SOg of beef fillet to each slice. top with the watercress and
beetroot. and serve.

SERVES:4
PERSERVING:
880kJ,14g pro,
25g carbs, 4g fibre,
6g fat. 2.Sg sat fat,
350mg sodium

PREVENTION

1 73

1. Chicken: cover
each side of chicken
with Maizena. Dip into
egg mixture to coat.
allowing excess to drip
off. then scatter over
alm onds
2. Coat small nonstick
pan with cooking spray
and heat over medium
heat. Cook chicken for
5 minutes on each side.
or until no longer pink
and juices run clear
Remove from pan and
set aside.

3. Salad: whisk
vinegar. oil. and black
pepper in medium
bowl. Add spinach.
mushrooms. tomatoes.
and pepper. Toss to
coat and transfer to
serving plate.
4. Slice reserved
chicken and serve
with salad.

Spinach Salad With

Almond-Crusted Chicken
CHICKEN
150g boneless, skinless chicken
breast
1 Tbsp Maizena
1 egg beaten with 1 Tbsp water
1 Tbsp finely chopped almonds

741

outsmart D,abetes

SALAD
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1/8 tsp ground black pepper
3 cups baby spinach leaves
1;4 cup sliced mushrooms
1;4 cup cherry tomatoes, halved
1 small red pepper, cut into strips

SERVES:1
PER SERVING:

2 047kJ, 42g pro.

299 carbs. 7g fibre.
23g fat. 3.Sg sat fat.
533mg sodium

Grilled Beef & Rocket Salad

1 spring
2 Tbsp
2 Tbsp
1 Tbsp
1;4 tsp
2 (110g

onion, thinly sliced

olive oil
balsamic vinegar
finely chopped parsley
ground black pepper
each) fillet steaks

4 ripe apricots, halved, pits

removed
1 bag (120g) rocket salad mix,
or other leafy greens
3 Tbsp crumbled blue cheese
(optional)

COOK'S NOTE:
... If you like your
meat rare, take it out
of the fndge 15 min
utes before cooking

so the centre isn't

cold. If you like it
well done. it will take
longer to cook so
there's no need to
take it out early

1. Heat grill to medium.

2. Whisk spring onion,
a glug of oil. vinegar.
parsley, 1;4 teaspoon
of the salt. and a little
pepper in a large bowl.
Set aside. Season beef
with remaining pepper
and brush cut surface of apricots with
remaining oil.
3. Grill beef and apri
cots. cut side down.
Cook apricots for 6
minutes. or until soft.
After 8 minutes turn
beef for medium-rare.
or leave for longer if
you like. Remove from
heat and leave to stand
for 5 minutes.

4. Slice apricots
and thinly slice beef
against the grain. Toss
rocket with dressing to
coat. Divide beef and
apricots among four
plates. scatter with
blue cheese and serve

SERVES:4
PER SERVING:
64lkJ, 139 pro, 7g carbs,
lg fibre, 9g fat, 2g sat fat,
329mg sodium

PREVENTION

17 5

Quick Lasagne
1 cup ricotta cheese
1 cup lowfat cottage cheese
2 cups (about 2209) grated
reducedfat mozzarella cheese
2 freerange eggs
2 cups grated carrots

1 packet (300g) broccoli

florets, rinsed
1 packet (250g)

no-boll

lasagne sheets
3 cups chunky vegetable

pasta sauce

1. Preheat oven to 200C. Coat a baking dish with cooking spray.

In large bowl. combine ricotta. cottage cheese, l cup of mozza
rella, eggs. carrots. and broccoli.

2. Place3 lasagne sheets in reserved dish. Spread 113 of

cheese mixture evenly over pasta. Pour over l cup of sauce
Repeat layering process two more times and scatter top layer
with remaining mozzarella.

3. Bake for 30 minutes. or until bubbling. Leave to stand for

10 minutes before serving

SERVES:8
PER SERVING:

1 340kJ, 239 pro,

36g carbs,3g fibre,
9g fat, 4.Sg sat fat,
541mg sodium

761

outsmart D,abetes

DINNER

Steak Burgers
5009 lean ground beef
Milled black pepper
6 who1egrain hamburger
buns, sliced
6 slices reducedfat cheese

6 lettuce leaves
6 slices tomato
6 thin slices red onion
6 Tbsp chopped parsley
Tomato sauce, for serving

1. Preheatgrill to highest setting or set griddle pan over high heat.

Shape meat into 6 patties slightly wider than buns. Season with milled
black pepper to taste. Place on grill. Cook for 2 to 4 minutes per side.
or until meat is no longer pink

2. Place buns on grill for about a minute. or until toasted. Melt 1

slice cheese on each patty just before burgers are done. Assemble
burgers by placing 1 lettuce leaf on bottom of each bun followed by
patty, tomato. and onion. Add tomato sauce and mustard if you like
Cover with bun tops and serve

SERVES: 6
PER SERVING:

1 344kJ, 33g pro.

259 carbs, 4g fibre,
lOg fat, 4g sat fat.
441mgsodium

781

Outsmart D,abetes

1. Wilt spinach in
a large nonstick pan.
Drain and press firmly
with back of spoon
or squeeze to remove

excess moisture.
2. Combine onion.
1 teaspoon of oil. garlic.
chilli. and 1 tablespoon
water in medium non
stick pan over medium
heat. Cook for about 2
minutes. or until onion
sizzles. Reduce heat to
low. Cover and cook. stir
ring once. for 3 minutes. or
until softened.

3. Combineonion

Chicken Roll-Ups
With Spinach & Sun-Dried Tomato
2 cups {packed) baby spinach
1;4 cup finely chopped onion
2 tsp olive oil
1 tsp minced garlic
113 tsp chilli flakes
5 tsp grated Parmesan cheese
2 Tbsp chopped drypacked
sun-dried tomatoes
4 skinless chicken breasts,

pounded into thin cutlets

1;2 cup chicken stock

SERVES:4
PER SERVING:

812kJ, 27g pro,

4g carbs, 2g fibre,
7g fat, 2g sat fat,
350mg sodium

mixture. cheese. and

spinach in a small bowl.
Set aside. Scatter toma
toes evenly on smooth
sides of cutlets.
Divide spinach mixture
between cutlets. Spread
to edges of 3 sides.
leaving about 2112cm
at narrow end free of
spinach mixture. Roll up
chicken loosely, ending
with uncoated tip, and
secure with toothpick

4. Heat remaining oil

in large pan over me
dium heat. Fry chicken.
turning, for about 10
minutes. or until golden
brown on all sides. Add
stock. cover. and cook
over low heat for about
7 minutes. Slice chicken
diagonally into thick
pieces. Drizzle with pan
juices and serve.

PREVENTION

17 9

DINNER

Salmon
With Creamy
Avocado
Sauce
6 salmon fillets
(1709 each)
1;2 large avocado,
peeled, pitted, and
quartered
1;4 cup low-fat sour
cream
1 Tbsp reduced-fat
mayonnaise
1 tsp lemon juice
1 tsp minced garlic
1;4 tsp chilli sauce
1;4 tsp Worcestershire

sauce
1;4 tsp milled black
pepper

1. Preheat grill. Place

salmon fillets skin side
down on foil-lined
baking tray coated
with cooking spray.
2. Cook salmon for
10 to 12 minutes, or until
opaque. While salmon is
cooking, blitz avocado.

sour cream. mayonnaise,

lemon juice. garlic. chilli

sauce, Worcestershire
sauce. and pepper in

a food processor.
3. Lift each salmon
fillet away from skin
with spatula and trans
fer to dinner plates.
Dollop sauce onto
each fillet and serve

80

I Outsmart D,abetes

oven to 190C.
Coat a large roasting
pan with cooking spray
In a small bowl. combine
1. Preheat

lemon zest. cinnamon.

ginger. allspice, and
nutmeg. In another bowl.
combine oil and half of
the spice mixture. Season
pork with black pepper to
taste and rub with oil and
spice mixture. Set aside.

Cinnamon-Rubbed Pork Loin

With Roasted Apples & Onions
2 tsp grated lemon zest
1 tsp ground cinnamon
112 tsp ground ginger
Pinch ground allspice
Pinch ground nutmeg
1 Tbsp olive oil
1 centre-cut pork loin

(about 6809)
Milled black pepper
3 apples, cut into wedges
3 onions, cut into wedges
1;4 cup fresh lemon juice
112 cup apple juice
1;4 cup maple syrup

2. Toss two-thirds of
the apple wedges and
all of the onion wedges in
a large bow! with lemon
juice and remaining spice
mixture. Place in reserved
pan with pork and 112 cup
water. Roast for about SO
minutes. or until juices
run clear. Remove from
oven and leave to stand
for 10 minutes.
3. Bring apple juice and
maple syrup to a boil
in medium saucepan
Reduce heat and simmer
for 1 to 2 minutes. until
slightly thickened.
Remove from heat In
a food processor blitz
two-thirds of the apple
and onion mixture with
pan juices until smooth
Add to juice and maple
mixture. Season to taste
and cook over medium
low heat until warm.

4. Cut pork into thin

slices. Garnish with
remaining apple wedges
and cooked onions. Serve
with sauce on the side.

PER SERVING:

1 842kJ, 409 pro.

44g carbs. Sg fibre,
12gfat, 3 Sg sat fat.
440mg sodium
.

PREVENTION

18 1

Prawns are high in cholesterol, so

don't eat them too often.

Pan-Roasted Prawns
With Whole Wheat Linguine
3509 whole wheat linguine
2 Tbsp olive oil
6 garlic cloves, crushed
2 shallots, diced
1112 teaspoons chilli flakes
6809 large prawns, peeled
and deveined
113 cup dry white wine

1. Cook

1 cup cherry tomatoes

1 cup chicken stock
1;4 cup torn flat-leaf parsley
leaves
1;4 cup torn fresh basil leaves
Milled black pepper
Grated zest and juice of 1 lemon

linguine according to the package drrectrons. Drain well

2. Heat oil m a saucepan. Add garlic, shallots and chilli flakes. and
cook until aromatic. 1 to 2 minutes. Add prawns and cook until they
start to turn pink. about 1112 minutes. Add wine and bring to a boil
Reduce heat to medium-low and cook until liquid is reduced by half.
2 to 3 minutes. Add tomatoes and stock and bring to a simmer.
3. Add pasta to the pan and toss with tongs to coat well with
liquid. Toss in parsley and basil. and season to taste. Drizzle with
lemon juice and scatter with zest.

SERVES:4

~u~
~WUilif

PER SERVING:
1 674kJ,33g pro.
53g cerbs. Bg fibre.
fat. lg sat fat.
8g
344mg sodium

~
PREVENTION

18 3

DIN NER

Mediterranean

Hake

1;4 cup sun-dried tomato pesto

500g hake fillets, cut into
4 portions
2 bunches (1209) fennel,
trimmed, bulbs halved and very
thinly sliced

2 Tbsp chopped fennel fronds

1;4 cup kalamata olives, halved
and pitted
1 cup chopped fresh parsley
1112 tsp lemon juice
1112 tsp olive oil

1. Preheat oven to 200C. Coat ovenproof pan with cooking spray

Spread each fillet with 1 tablespoon of pesto. Arrange in prepared
pan. leaving space between each fillet
2. Roast for 9 minutes. or until fish flakes easily. Meanwhile. com
bine sliced fennel bulbs and fronds. olives. parsley, lemon juice and
oil in a large bowl. Toss to mix
3. Divide salad between 4 plates. top each with a piece of hake
and serve

841

outsmart D,abetes

SERVES:4
PER SERVING:

678kJ,22g pro,
9g carbs, 3g fibre,
4g fat. lg sat fat.
440mgsodium

Vegetable Paella
3 Tbsp olive oil
112 red onion, chopped
112 green pepper, chopped
3409 mushrooms, sliced
2 cloves garlic, minced
1 tsp paprika
1 tsp dried origanum
1 tsp dried thyme
1;4 tsp ground black pepper
Pinch of cayenne pepper

1112 cups short or longgrain rice

2112 cups chicken or vegetable

stock
1112 cups chopped tomatoes
2509 baby spinach, roughly
chopped
1 cup frozen peas
1 cup artichoke hearts
2 Tbsp red wine vinegar
1;4 cup chopped fresh parsley

1. Warm oil in a sauce

pan over medium heat
Add onion and seute
for 5 minutes. or until
softened. Add pepper and mushrooms
and cook. stirring, for
3 minutes, or until
vegetables soften.
Stir in garlic, paprika,
origanum, thyme, black
pepper and cayenne
pepper and cook for 1
minute. Add rice, stock.
tomatoes (with juice).
and bring to a boil
Reduce heat. Cover and
simmer for 15 minutes.
2. Stir in spinach,
peas, artichoke hearts,
vinegar. and 2 table
spoons of parsley.
Cover and cook for
a further 5 minutes
Remove from heat and
leave to stand, covered.
for 5 minutes. Scatter
over remaining parsley
and serve

SERVES:&
PER SERVING:

1 335kJ, llg pro,

529 carbs,7g fibre.
8.Sg fat.1.Sg sat fat.
699mgsodium

PREVENTION

1 85

COOK'S NOTE:
... Quinoa isn't
the most budget
friendly option.
so chickpeas make
it go further.

To Get Rid Of Diabetes Permanently

Click Here!!
Red Quinoa &
Chickpea Salad
90g red quinoa
200ml water
4009 tin chickpeas, rinsed
and drained
1 stick celery, finely sliced
1 celery heart (yellow leaves
in centre of a bunch of celery),
finely sliced
20g flat-leaf parsley, chopped

For the dressing:

1;4 cup orange juice
1 Tbsp white wine vinegar
2 Tbsp olive oil
1 tsp freshly grated ginger
1;4 tsp ground cumin
Milled black pepper

1. Add cuinoa to a dry pot over medium to medium-high heat and

toast (it should start popping), shaking the pot so it cooks evenly.
2. Add water. bnng to a boil and simmer until water is absorbed
and ouinoe is tender. Replace lid and let it stand for 5 minutes
Fluff with a fork
3. Combine

qumoa with chickpeas.

4. Stir together dressing

ingredients

celery and parsley.

and dizzle over salad.

5. Season. toss well and serve.

SERVES: 4
PER SERVING:

2 215kJ, 239 pro,

819carbs, 219 fibre,
149fat, 1.Sg sat fat,
80m9 sodium

 75g serving is
recommended.

PREVENTION

1 87

SIDES

Fusilli Pasta With Tomato,

Basil & Brinjal
220g brinjal
Olive oil spray
1209 whole wheat pasta screws

3509 Napo1etana pasta sauce

3 Tbsp basil leaves, torn
609 pecorino, grated

1. Wash and dry

brinjal and, using
a vegetable
peeler. peel off alter
nate strips of skin.
Cut into 5-millimetre
thick slices. Arrange
on a board and
spray lightly with olive
oil. Turn over and spray
the other side.

2. Heat a large non

stick pan over medium
to medium-high heat.
lay brinjal slices in
a single layer in pan
and cook until soft and
browned on each side.

3. Halve brinjal slices.

tip into a bowl and
season well.

4. Heat sauce and cook

pasta for 7 to 8 minutes
or until al dente.

5. Drain pasta. return

to pot over medium
heat and toss with
sauce and brinjal. Stir
through basil and most
of the cheese and serve
with remaining cheese
scattered over the top

SERVES:2
PER SERVING":
1 881kJ, 199 pro,
629 carbs. 79 fibre,
139 fat, 89 sat fat,
1 070m9 sodium
' 200g sE>rv,ng ,s
recorreneeoeo.

881

outsmart D,abetes

1. Halve peeled
tomatoes. Squeeze
pulp into a sieve: strain
juices into a bowl and
save for marinade
Cut tomatoes into
quarters and place
in a Ziploc bag.
2. Crush garlic cloves
and add to tomatoes.
3. Add basil. vinegar.
ohve oil and strained
juices to tomatoes
and season with black
pepper. Seal bag and
shake to cover toma
toes in marinade
Leave to marinate
for a few hours (no
longer than 5)

4. Remove tomatoes
from marinade (reserv
ing the marinade)
and dice.

Easy Fresh Tomato Pasta

SOOg tomatoes, peeled
4 garlic cloves
2 large sprigs of basil
2 Tbsp red wine vinegar

114 cup olive oil

Milled black pepper
To serve:
2509 whole wheat linguine

5. Cook pasta in boil

ing water for 6 minutes.
Drain. return to pot and
add marinade. Cook
over medium-high heat.
until juices thicken
Toss in diced tomato.
heat through and serve.

SERVES:2
PER SERVING':

3 093kJ, 219 pro,

1089 carbs,199fibre,
309 fat. 4.59 sat fat.
370m9sodium
' 2009 serv,ng rs
recommended

PREVENTION

189

Spicy Pumpkin Mousse

4209 pumpkin chunks, peeled
and pureed
l/4 cup maple syrup
1 tsp ground cinnamon

1/2 tsp ground ginger

1/4tsp ground cloves
2 cups Orley Whip Lite, or other
low-fat cream alternative

1. Combine pumpkin. maple syrup. cinnamon. ginger. and cloves

in a large bowl. Gently fold in Orley Whip until blended.
2. Transfer to 4 individual serving bowls. Chill for at least 1 hour before
serving. Garnish with a dollop of Orley Whip and cinnamon if you like.

SERVINGS:4
PER SERVING:

716kJ, lg pro,
359 carbs , 4g fibre,
4.Sg fat, 4g sat fat,
Smg sodium

90

I outsmart D,abetes

Creamy Chocolate Cheesecake

MAKES:

16 slices
PER SERVING:

18 chocolate Digestive Biscuits,

crushed

1 large egg
3/4 cup unsweetened

2 Tbsp butter, melted

3 tubs (2309 each) low-fat cream
cheese, at room temperature
11/4 cups sugar
2 large egg whites

cocoa
1 Tbsp
1/2 tsp
1/4 tsp

powder
vanilla extract
almond extract
salt

1. Preheat oven to 165C. Coat a 19-22cm-diameter

1172kJ, 7g pro,
33g carbs, 2g fibre,
llg fat, 69 sat fat,
280mg sodium

loose-bottomed

cake tin with cooking spray.

2. Mix biscuit crumbs and butter in small bowL Press onto bottom and
5 centimetres up sides of prepared tin. Bake for 10 minutes, Cool on rack.

3. Place cream cheese and sugar in a large bowl. Beat until smooth. Add
remaining

ingredients and beat until smooth. Pour into prepared tin.

4. Bake for 1 hour and 15 minutes, Turn off heat and leave cheesecake
in oven for 1 hour. Cool on rack. Cover and refrigerate for at least 2 hours
before serving.

Highin
sugar so
keep it
a treat!

Apricot

Bars

11;4 cup rolled oats

3;4 cup flour
1;2 cup light brown sugar
1;4 tsp cinnamon
6 Tbsp cold unsalted butter, diced
2 large egg whites

1. Preheat oven
to 190C with rack in
centre position. Coat
a 22 x 22cm baking pan
with baking spray and
a little flour.

2. Combine oats.
flour, sugar. cinnamon.
and Y. tsp salt in food
processor. Pulse until
mixture is gritty, add
butter and pulse until
mixture resembles
mea1iemeal. Add egg
whites and pulse until
mixture looks like wet
sand. Press evenly
into bottom of pre
pared pan.

3. Spreadtop of crust
with dried apri cots.
Arrange apricot slices in
rows to cover top and
sprinkle with pecans.
Bake until crust is
golden brown and
set. 35 to 40 minutes.
Let cool slightly before
cutting bars.

MAKES: 15 bars
PER SERVING:
682kJ. 2g pro,
26g carb, lg fibre,
6g fat, 3g sat fat.
53mg sodium

921

outsmart D,abetes

112 cup dried apricots

8 fresh apricots, halved, pitted
and sliced, or l can (4109)
apricot halves in fruit juice,
drained and sliced
3 Tbsp chopped pecans

COOK'S NOTE:
... If using canned
apricots look
for brands that
sell them in their
natural juices. not
syrup-Weigh
Less. for example.

Simple Fruit Crisp

3 Tbsp xylitol
2 tsp Maizena
450g pears, sliced
450g apples, sliced
450g plums, sliced
2 Tbsp finely chopped

crystallised ginger
2 tsp vanilla extract
314 cup rolled oats
2 Tbsp brown sugar
Pinch each cinnamon,
nutmeg and allspice

1. Preheat oven to 180C. Coat 20x20cm baking dish with cooking

spray and set aside. Combine xylitol and Maizena in a large bowl.
Stir until well blended. Add pears. apples. plums, ginger. and vanilla
extract. Toss to coat evenly. Transfer to reserved dish and set aside.
2. Combine oats. brown sugar, and spices in a bowl. Break fruit
mixture into small chunks with fork and add to oat mixture. Use
fork to mix until combined.
3. Bake for about 55 minutes. or until golden and bubbly. Leave to stand
for 10 minutes before serving. Serve warm or at room temperature.

SERVINGS:9
PER SERVING:

636kJ, 29 pro,
329 carbs, 49 fibre.
2.59 fat, 0.59 sat fat,
22m9 sodium

PREVENTION

1 93

CHAPTER 6

The Secret
Messages in
Food Labels
Nutritional info labels are an essential tool for diabetes
meal planning. We show you how to crack the code
By Jennifer Pinkerton and Sally Kuzemchak

To Kill Diabetes Forever!! Click

Here
Love reading the fine print?

Probably not on a Saturday

morning when you're banging trolleys with other shoppers, have a million
things on your to-do list and left the house without a heavy-duty magnifying
glass. But research shows that adults who read food labels slash twice as
many kilojoules from fat than those who don't. What's more. as a person living
with diabetes. paying attention to food label details-such as kilojoules, total
carbohydrates. fibre. fat. salt and sugar-can help you make the best choices.

"Nutritional information on food packaging helps you learn the difference

between a healthy packaged product and one that's merely convenient." says

PREVENTION

1 95

Judy Davie, author of Read The Label. "It's the

only way of establishing whether or not a food
is good tor you."
According to a paper published by the Food
Advisory Consumer Service. South African law
lays out specific guidelines for the info that
food manufacturers must list on nutritional
information panels: total energy (in kilojoules).
protein. carbohydrates, fat. sugar. salt (sodium)
and vitamins should be listed per lOOg
or lOOml. as well as the quantity that a normal
serving would contain (for example. a 250ml
cup of soup). Vitamins and minerals may
only be included if a serving contains at least
15 percent of the international recommended
daily allowance for that ingredient and claims
such as "reduced fat" or "high in fibre" may
only be made if the product is considerably
different to other similar products.
Learning the label lingo helps you cut
through food-marketing hype and meet
your health goals. No matter what your aim,
make choices that support your objectives by
scanning for these crucial clues.

To Protect
Your Heart

........

FOCUS ON SATURATED FAT

,.. Look for foods with a fat content of no
more than one-third saturated fat. (If the food
contains six grams of fat, make sure that no
more than two grams comes from saturated fat.)
Most of the cholesterol in your blood doesn't
come from high-cholesterol food. Your body
makes cholesterol and its buildin g block is
saturated fat. According to the World Health
Organisation. too much saturated fat and
trans fat is linked to heart disease. a non-

961

Outsmart D,abetes

communicable disease that is on the rise

worldwide. These fats increase the levels of
LDL (bad) cholesterol in your blood that leads
to the build-up of fatty material. or plaque. on
the inside of your blood vessels. So limiting
your saturated fat intake helps lower your LDL
cholesterol.
"Some foods. such as eggs and dairy, don't
meet or barely meet the one-third-sat-fat
criterion." says Davie. "This is a classic example
of why there are exceptions to every rule.
Despite eggs high cholesterol content, their
whites are almost entirely protein. which
contains all the essential amino acids we need."
DAILY GOAL: 209 a day or less

GLANCE AT TRANS FAT

,.. Look for Og on the nutrition panel and no
"hydrogenated" anything in the ingredients list.
That said. "unless a food manufacturer
specifically identifies trans fat. you may not
know whether it's there in the total fat tally,"
says dietitian Sue Radd. "The best way to
avoid hidden trans fats is to bypass fast food.
fried food and most processed food." Hint: if
the food has a pronounced crunch factor such as crackers, biscuits and pre-packaged
pastries - it probably contains trans fat,
advises Davie.
DAILY GOAL: As close to Ogas possible

GLANCE AT TOTAL FAT

,.. Look for less than 109 per meal and less than
five grams per snack.
Foods with less than three grams of total
fat per lOOg are considered low fat. says
dietitian Monica Kubizniak. Make sure most
of the fat in your food is polyunsaturated fat,
monounsaturated fat or a combination of both.
An ingredients list that includes healthy oils
means you're probably onto a good thing.
DAILY GOAL: Keep your total fat intake
to approximately 20 to 35% of your daily
kilojoules; two-thirds of your fat intake
should come from unsaturated fat

6%

-'::,,Ce!!e'.~""'-~~---c"s6%
.ccc;=::::.::::.::c::c"-~~------..

c~ ,,..c= h~~~~~~-o-, 9~~~~

SogarsOlg

--

"-"''.!.-'!~'"----~~~-~

97

To
Strengthen
Bones

........

FOCUS ON CALCIUM
,.. Look for 200 to 300mg per serving. "For
strong bones. you need to consume around
1,000mg of calcium a day, which you can get
readily from dairy products," says Davie. Try
for two to three servings a day. Your best
bets are tow-fat milk yoghurt. cheese and
leafy-green veggies. such as pak choi and
broccoli.
DAILY GOAL: 1,000mg for women aged
50 and younger; 1,300mg for women aged
51 and older

''"""''

""

GLANCE AT VITAMIN D
Look for at least 401U per serving.
While there's no shortage of rays in sunny
South Africa. researchers at the University
of Cape Town and the National Institute For
Medical Research found a deficiency of vitamin
D (the "sunshine vitamin") to be extremely
common in black South Africans living
in Cape Town, where winters are particularly
gloomy. D helps transport calcium from your
digestive tract into your blood: without it, your
body may absorb only as much as 10 percent
of dietary calcium. A vitamin D deficiency
has also been linked to susceptibility to TB
infection. You'll find supermarket shelves
packed with an assortment of D-fortified
foods. particularly margarine, but your best
options are still natural sources. such as
salmon and sardines.
DAILY GOAL: BOOIU

,111111

11111111111111111111111111111111111111111

To Feed
Your Brain
FOCUS ON OMEGA3 FATS
Look for a mention of these on the food
package, not the nutrition label.
A slew of products. including cereal. eggs,
bread and juice. are fortified with omega-3
fatty acids. But if the food isn't the healthiest
pick in the first place (think white bread).
omega-3s won't miraculously turn it into a
superfood. "Many omega-3 fortified foods are
made with short- rather than long-chain fatty

111111111111111111

acids. Short-chain acids are derived from plant

sources of omega-3s. alpha-linolenic acids
(ALAs). which your body needs to convert into
long-chain acids, and the body doesn't do this
very effectively." says Davie. The best solution
is to choose long-chain omega-3s in the first
place. Marine sources almost always come out
on top. "When you're getting long-chain
omega-3s, you'll remember things more easily
and feel more on the ball." says nutritionist
Geraldine Georgeou.
DAILY GOAL: At least BOOmg

GLANCE AT IRON
Look for 1.Bmg or more per serving.
If you don't eat much red meat. it's especially
important to add iron-enriched packaged
food to your diet. Without enough iron in your

PREVENTION.COM

199

blood. your cells don't get the oxygen they

need. and that causes fatigue. says dietitian
Nancy Clark, author of Nancy Clark's Sports
Nutrition Guidebook. For more iron-loaded
meals. develop some recipes that include
mussels. eggs and ostrich
DAILY GOAL: 18mg for women aged 50 and
younger; 8mg for women aged 51 and older

GRAMS AT A GLANCE
Fat
Saturated fat
Sugar
Salt (sodium)
Fibre

11111111111111111111111111111

This Is a little per lOOg

3g or less
lg or less
2g or less
120mg or less
lg or less

1111111111111111111111111111111111111111111

THREE WAYS

TO SPOT

HEALTHY
FOOD

CHECK THE SERVINGS

If one package doesn't equal one

serving, multiply the nutritional
information by how much you're going
to eat. especially the kilojoules. Are you going
to eat half that bag of chips? If so, that's four
servings-don't forget to quadruple the per
serving column.
.- Be a serving-size sleuth
Many bottled drinks state that they contain

100

I Outsmart D,abetes

This Is a lot per lOOg

20g or more
Sg or more
lOg or more
600mg or more
Sg or more

two to three servings,

with a SOOml bottle

so quenching
of orange

means you're consuming

trying to slim down,
choose water
drink

don't

frequently

as a once-in-a-while

your thirst

and mango

about

900kJ.

juice

If you're

drink your kilojoules;

and enjoy a flavoured
splurge.

Thinkbeyondsugargrams

Some healthy foods,such as

yoghurt. are high in natural sugar;
other foods contain added sugars.
A teaspoon of sugar is around four grams, so a
330ml can of Cokethat has 39g contains
almost 10 teaspoons of sugar (your daily upper
limit should sit at approximately SOg per day,
or 12.5 teaspoons, according to the World
Health Organisation).
.- Be a sugar sleuth
To work out whether sugars have been added
(hint: the number of grams on the nutritional
panel will be high), check the ingredients list.
Words enchngin "ose". such as dextrose;malt,
such as barley malt; and syrup are all sugars,
says Davie.
PICK LOW SODIUM
Most people get far too much
sodium in their diets, and as much
as 75 percent of it comes from
processed food. Keep each complete meal to
600mg or less; your daily intake should total
less than 2 300mg.
.- Be a sodium sleuth
As with sugar,the presenceof salt is not
immediately apparent from the ingredients list.
Check the nutritional panel instead-a teaspoon
of salt equates to about 2 300mg of sodium
(the upper daily limit for an adult female as set
out by the US Institute of Medicine). Key high
salt culprits include ready-mademeals, bacon,
smoked fish, stir-fry and casserolesauces,
tinned soups and stocks.

PREVENTION.COM

1101

To
ESustain
nergy

.......

FOCUS ON WHOLEGRAINS
AND LOW-GI CARBOHYDRATES
.- Look for the word "whole" before grains
such as wheat, com, millet, quinoa and oats on
ingredients lists.
Most wholegrains sustain energy because your
body breaks them down slowly, keeping blood
sugar stable. "Wholegrains also retain more
vitamins [than their processed counterparts],
including the energising B varieties," says
Kubizniak.
DAILY GOAL: Choose wholegrain over white
food options and look for "low-GI" (glycaemic
index) on packaged carbohydrates

GLANCE AT PROTEIN
.- Check the price. Generally, the better quality
the protein, the more it costs.
~Kilojoules from protein, like those from carbs,
can be used as fuel and help sustain your
energy levels," says Davie. "Protein also
contains minerals and other nutrients that are
vital for energy conversion." Protein-rich foods
tend to reside in the dairy aisle, the meat aisle
(red meat. chicken and fish), the fresh-food
section (eggs) and the refrigerated section
(tofu. veggie sausages and burger patties).
DAILY GOAL: 0.8 to lg of protein per kilogram
you weigh (a 60kg woman needs 48 to 60g
of protein daily)

LEARN THIS TRICK

Don't let 97 percent fat-free claims fool you! When food manufacturers siphon fat
out of a product, they often shovel in sugar instead. To get the real health picture,
check the Ingredients list: if sugar appears early, you know it's a core ingredient.

1021

Outsma,t D,abetes

'

103

To Lose
Weight
~

Click Here!! For

Best Diabetes
Treatment
Look for k>w counts and large servings.
At the shops. compare similar foods and pay
attention to serving sizes. You only get 40g
of sultanas for 524kJ. while a cup of canned
peach slices in water contains just 247kJ,
making your choice much easier! Of course.
your daily knoioure intake is influenced by your
height. weight and dietary goals. As a general
rule. "keep each meal to about l,600kJ. but
if you'd like to increase this at breakfast.
for example. Just cut back on how
much you consume at dmner,"
says Davie. Snacks should be
around 420kJ
Keep your total
energy intake to approximately
6,SOOkJ

Look for three to 6 grams or more

per serving.
High-fibre foods help you stay slim;
they fill you up with fewer kilojoules
and slow digestion so you feel fuller for
longer. An analysis of research published in
Nutrition Reviews showed that people who
added 149 of fibre to their diet more than
two days a week lost about half a kilo per
month. "For a food to be called high-fibre,
it needs to contain three grams per serving.
Very high fibre is six grams per serving and

Look for low-01 carbs.

"Glucose from carbohydrates is the brain's
preferred fuel." says Davie "Without rt.
you're likely to feel light-headed. suffer from
headaches and lose concentretron." Carbs
have received bad press m the past. but that's
because they're not all created equal. The key
is to choose low-GI options. such as veggies.
grainy bread and natural muesh (with no
added sugar). "Your body digests and absorbs
low-GI foods slowly. which produces steady.
gradual rises in blood sugar and insulin levels."
adds Davie
DAILY O
35 to 40 percent of your
food intake

two grams or less is considered

says Kubizniak
A Y
At least 2Sg

1041

Outsma"

o..betes

low-fibre."

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CHAPTER 7

Gettin
Started
Learn how to make exercise a part of your life
and keep your blood glucose steady while
working out

To Stop Diabetes In Few Days

Click Here!!
Regular exercise is essential

for controlhnq

blood glucose levels. managing diabetes. and improving your overall

health. But physical activity should be doable, gratifying, and even
fun-not a huge challenge that you have to struggle to master. If it
feels like a burden, you won't stick with it. Exercise shouldn't cause
discomfort and certainly not pain. And at the end of a session. you
should feel like you could have done a little bit more. as though you
have energy left over for your next round.

PREVENTION

1109

Little Increments
Really Add Up
t's recommended that people living with
type 2 diabetes get at least 150 minutes
of moderate activity or at least 90
minutes of vigorous activity each week.
This rs enough to help you improve your
blood glucose control, lose weight or keep it
off. and lower your risk of heart disease.

You should spread out this time over at least

3 days, but don't go more than 2 consecutive
days without physical activity. A single exercise
session can make your body less resistant to
its insulin for 24 to 72 hours. so you want to
keep recharging yourself with frequent activity
to hang on to this effect.

Ease Into It

lf you're new to physical

activity. you'll end up with sore muscles if you

push your body too much the first time or two.
If you can walk only 10 minutes or S minutes
or even less at first that's fine. Don't go for
a full half hour if your body isn't ready for
the challenge.

Get A Pedometer

These step-counting

devices are cheap and easily found at sports

shops and online stores. Clip one to your
waistband and see how many steps you take
in an average day, recommends Gary Scheiner,
COE, an exercise physiologist and diabetes
educator in Wynnewood. Pennsylvania. Try
to tally more steps next week Whether it's
another 100 or 1,000 is up to you-just keep
the goal small and attainable.

If you have prediabetes, exercise is important

to keep the condition from turning into
diabetes. Research has found that exercising
for 30 minutes most days of the week. as
part of a programme to lose 5 to 7% of your
weight if you're overweight. is a crucial part of
avoiding or delaying type 2 diabetes.

Ink It In At the beginning of each week.

plot when you're going to get your structured
exercise. says Sheri Colberg. PhD, an author.
professor. and exercise physiologist. Block
it out on your desk calendar or electronic
organiser. This is a life-saving appointment. so
don't let meetings or other time-stealers keep
you from it, she urges

Some expert recommendations on how to get

Make It Moderate

more physical in your daily 1ife:

is the way to go," says Kristi Holden. an

exercise specialist in Moscow. Idaho. If you're
gasping and panting. you're going at it harder
than you have to. A simple way to judge your
pace: if you could deliver a speech while you're
exercising, take it up a notch. If you can't speak
more than a few words to someone, bring it
down. If you can carry on a conversation with
a few pauses for breath, you're right on target.

"Moderate exercise

Pal Around Having an exercise

buddy

or attending a fitness class keeps you

motivated-it's fun to socialise, and other
people count on you to show up. Holden says.
For double the health benefit, enlist your

110 outsmart D,abetes

significant other-the partner of someone with

diabetes is at increased risk for developing it.

Time It Right

Some people find a morning

workout exhilarating-but not everyone.
"I could never exercise in the morning. I'd be
so relaxed I'd be drooling on myself by noon."
says Jennifer Hopper. an exercise physiologist
in Atlanta. If a morning walk would wear you
out, walk in the evening instead. Just don't
exercise too close to bedtime, or you may
have problems falling asleep.

Be Consistent

Remember. you only get

the benefits of exercise if you actually engage

in it. The improvement in your insulin
resistance lasts only for a certain period of
time-no more than 72 hours-so you have
to keep lacing up your shoes regularly. This is
a long-term commitment. Hopper says. Keep
your goals small, and very gradually increase
the duration or intensity of activity over
weeks and months so you'll stay motivated
to continue. The pay-offs will make it all
worthwhile-trust us!

PREVENTION

1111

Head Off
Hypoglycaemia
The main goal in diabetes is to keep your blood
glucose from rising too high. But when you're
physically active. you also need to pay attention
that it doesn't get too low. Because exercise
causes your blood glucose to drop, you may
be more prone to developing hypoglycaemia.
an episode of too-low blood glucose that can
be dangerous-particularly if you're walking,
biking, or doing other activities away from
home. Holden says.
You're more prone to hypoglycaemia

1121

outsmart D,abetes

during exercise if you're taking insulin

or a sulphonylurea drug, Scheiner says.
To reduce your risk:

Follow A Schedule Your blood sugar

will respond differently to exercise at different
times of the day, partly because the amount
of time between your meals varies. Holden
says. Try to do extended sessions at the same
time from day to day so your blood sugar will
respond reliably.

Visit A Biokineticist

A fitness

professional-in particular. one with experience

in diabetes-can help you plan your workout

Know The Signs Of Trouble If you

feel shaky, anxious. or hungry, or you notice
that your heartbeat changes or you've started
sweating more. you might have hypoglycaemia.
Talk with your doctor about rescue foods. fast
acting carbohydrates like sweets or orange
juice. that can help bring your blood sugar back
up in case of hypoglycaemia. It's good to have
these handy whenever you exercise.

schedule and set goals. Scheiner says. They

can also tailor activities to your needs and
preferences through scientifically-based
preventative and therapeutic exercises. Visit
the Biokmetrcs Assocratron of South Africa.
biokinet,cs.org.za, to find a practitioner.

Check Your Blood Glucose

First Before you put on your workout shoes.

check your blood glucose, Holden
recommends. This is a particularly
important step when you're just
starting an exercise programme.
If your blood glucose is too low.
you should eat a snack before
starting a workout. Or if you use

medications. consult with your

doctor about cutting back before
exercise-if you're trying to shed
kilos. this may be a better strategy
than snacking more, Scheiner says.

Watch Where You Poke

You'll absorb insulin more quickly if
you iniect rt over a working muscle.
If you're going to exercise within
30 minutes, mrect near a muscle
that won't be doing much work-if
you're walking, avoid the legs.

Know When to Skip

It Don't exercise 1f your blood
glucose is more than 16.6 mmol/1.
or if it's more than 13.3 mmol/1
and a urine test stnp shows that
your urine contains ketones. acids
that build up in the body when it
doesn't have enough insulin.

Drink A Lot

Dehydration

can affect your blood glucose.

Drink 500 millilitres of fluid
2 hours before exercising
and down plenty more during
your workout.

:-,.\\1111111

!=======_~

ffli;!ll!\ii.f M
If you're having trouble coming up with appealing

types of exercise, think about what sorts of activi

ties Interest you. Different activities tap Into different
desires that can provide motivation. For example:
DO YOU LIKE SOLITUDE? Think about walking in
nearby parks or exercising at home with DVDs,
which offer a variety of great workout options.
DO YOU LIKE COMPANY? Taking classes at a
gym offers a good way to meet people. Cheaper
alternatives: join a walking club that's training for an upcoming road race or
sign up for a team sport at your
workplace.
IS MONEY A PROBLEM? Don't
let it be: you don't need money
to exercise. Walking is free, and
so is dancing or raking leaves.
For strength-training, just get on
the floor and do push-ups.
DO YOU LIKE NUMBERS OR
GADGETS? You can track your
progress on stairclimbers, tread
mills. and other gym equipment
that shows you your elapsed time,
kilojoules expended. and kilome
tres covered. If you like gadgets
and gear. you can pick up all sorts
of cool equipment for running and
biking, such as a heart-rate monitor and
:
a wristwatch with a GPS tracking feature.
~/11111111

PREVENTION

1113

CHAPTER 8

Blast Fat
All Over
Lose weight, shed belly fat, and boost your fitness
with this 4-week total-body workout By Liz Vaccariello

To Cure Diabetes Naturally

Click Here!!
Think of this workout

as the anyone-can-do-it plen.

No matter what fitness level you're starting at, you can lose weight
and shed dangerous belly fat in just 4 weeks. That's because we
made this plan "life-proof" It doesn't take much time. it doesn't
require special equipment or clothing, and you can do most of
the moves anywhere. We've also built in plenty of features that
allow you to tailor routines and moves to your fitness level. thereby
abolishing frustration and achy. overworked muscles-the lingering
ouch! that leads to skipped workouts the next day.

PREVENTION

1115

3 Key
Components

Cardio Exercise

This done-in-no-time-flat workout is

customised to fit your schedule and
your fitness level. The result: more
flexibility for less frustration and
greater success-so you'll stick with
it and see results, whether your goal is
weight loss, better blood sugar control,
toned muscles, more energy, or all of
the above. There are three key
elements to your workout.

CG days a week) to

burn kilojoules. shed fat. and improve blood

glucose. If you're new to cardio exercise. you'll
do just 15 minutes a day at first. while
experienced exercisers will aim for 30-which
you can split into two 15-minute sessions if
you like.
We recommend walking as your cardio
exercise of choice because it's easy and can be
done virtually anywhere. But-and here's where
the customising begins-you can do anything
you like: jogging, cycling. swimming. or using
machines such as treadmills, stairclimbers, and
elliptical trainers. If you have foot or leg
problems due to diabetes. you can substitute
a pedal exerciser. a small and inexpensive piece
of equipment that lets you get a workout while
seated in a chair at home. These can be
purchased online or at exercise-equipment
outlets like HiTech Therapy, htherapyco.za.
In this plan. you'll alternate between steady
paced Fat Blast Walks and Kilojoule Torch
Walks. which mix in brisk-paced bouts with
faster. higher-intensity bursts. How fast? As
a general rule, you'll move at a brisk pace for
Fat Blast Walks-a pace that allows you to talk
freely with a companion, but makes it difficult
to sing. On an exercise intensity scale of 1 to
10-with 1 being barely moving and 10 being
"I'm climbing Mount Everest without
oxyqent't-ethat's a 5 to 6. Your Kilojoule Torch
Walks will alternate brisk walking (5-6 intensity
level) with short bursts of faster walking (7-8
intensity level) at a speed that allows you to
speak in short phrases. but with some effort.

Strength-training

C3 days a week) with

weights to build muscle. boost metabolism.
and. again, im prove blood sugar. You'll pick
weights that are just heavy enough to get the
job done and one of three versions of each
move-basic. easier, and harder-for maximum
effectiv eness. The four exercises of your
Metabolism Boost Routine (see p. 120) work

# + j

1161

+ f 't T T y y i

outsmart D,abetes

f i

several muscle groups at once so you can tone

cycle, or use machines like

treadmi lls, stairclimbers,
and elliptical trainers."

your body in 10 minutes or less.

Strength-training creates
stronger muscles-which is the
result you're aiming for. because
strong muscles help you perform
daily activities and make you
look leaner all over. Most
important, though. regular
strength-training boosts your
metabolism by about 7%. so
you'll burn around 400 extra
kilojoules a day.
Weight-training also increases
your energy level. helps maintain
bone density (which guards

Core-focused Moves

"IF YOU ALREADY

HAVE DIABETES,
STRENGTH-TRAINING
CAN HELP MAKE
BLOOD SUGAR
CONTROL EASIER."

against osteoporosis and hence against

fractures). improves sleep, boosts stamina.
enhances balance, and smooths the appear
ance of lumpy cellulite. It also lowers your risk
for developing type 2 diabetes. If you already
have diabetes, it can help make blood glucose
control easier-because denser muscle not
only "sips" more blood sugar around the clock.
it's also more sensitive to the hormone insulin.
so it takes in that blood glucose more readily

(3 days a week) firm and flatten

your torso. You'll have three
options from which to choose
for each of the five exercises
(seep. 128). so you can custom
ise a belly routine that's chal
lenging enough to see results
and doable enough that moves
feel easy and can be mastered.
And it's speedy. You'll be done
in 10 minutes or less
The best news: you won't be
doing any crunches in this
workout! Not only are they

boring,they never seemed to do much for us.

and now there's scientific evidence that they're
not effective. Instead. we bring you five lab
tested waist-trimmers that combine Pilates.
traditional ab moves. and balance exercises to
ensure that you're toning your midsection from
every angle. All are guaranteed to deliver
better results than ordinary crunches
Adaptedfrom Flat Belly Diet! Diabetes.
To orderyoor copy,go to www.kalahari.com

1181

outsmart D,abetes

WORKOUT AT A GLANCE
TRY OUR EASY, CUSTOMISABLE4-WEEK PLAN! You'll start off by walking
6 days a week. During Week 2, you'll add the Metabolism Boost Routine (p.
120) 3 days a week. For Week 3, you'll do Fat Blast Walks followed by the
Metabolism Boost Routine 3 days a week: on alternate days, you'll pick up
the pace with a Kilojoule Torch Walk. In Week 4, you'll alternate Fat
Blast Walk/Metabolism Boost Routine days with Kilojoule Torch Walk/Belly
Routine (p 128) days. For Week 5 and beyond, build up to longer walks and
add reps to your strength and core routines

MON-SAT
FAT BLAST
WALK
beginners:
15 min
advanced:
30 min

MON-SAT
FAT BLAST
WALK
beginners:
15 min

MON, WED, FRI

FAT BLAST
WALK
beginners:
15 min

MON. WED, FRI

FAT BLAST
WALK
beginners:
15 min

advanced:
30 min

advanced:
30 min

advanced:
30 min

SUN

MON, WED, FRI

METABOLISM
BOOST 10 reps
beginners:

METABOLISM
BOOST 10 reps
beginners:

METABOLISM
BOOST 10 reps
beginners:

TUE, THU, SAT

KILOJOULE
TORCH WALKS
beginners:
15 min

TUE, THU, SAT

KILOJOULE
TORCH WALK
beginners:
15 min

advanced:
30 min

advanced:
30 min

SUN

BELLY ROUTINE

REST

10 reps

REST

12 kg
advanced:
23 kg

12 kg
advanced:
23 kg
..L

SUN
REST

..L

12 kg
advanced:
23 kg

SUN
REST

PREVENTION

1119

Lunge Press
A. Stand w ith feet together . Ho ld ing a dumb bell
ni each hand. bend arms to 90 degrees so
dumbbells are in front of you. forearms paral lel
to f loor, pa lms fac ing each other
B. Step right foot 60 to 90 centimetres behind
you. land ing on bal l of foot. Bend knees. l owering
l
i
allel
right knee toward floor until eft th gh is par
to f loor. Keep left knee d irect ly over ank le . A t the
same time. press dumbbells behind you . strai ght
ening arms. Hold for a second. then press in to
left foot. standing back up, bring ing feet toq eth
i
er. and bendng
arms back to start position.
.
Do 1 set then repeat with opposite leg

120 Outsmart D,abetes

C. Do stationary
right

foot

left foot.

O. As you
position,

stand
raise

back
right

bent

90 degrees

arms

back

second,
right

foot

1 set. and

to start

balancing
behind
then

up from

knee

position.

with

time.

Hold

on left foot.
you and

repeat

this

position

and

repeat.

heel

by starting

off floor.

for 1 set. then

with

behind

Maintain
switch

legs

lunge

to hip height.

At the same

lunges

60 to 90 centimetres
right

leg

bend

for 1

then

repeat.
opposite

swing

Complete
leg

PREVENTION

1121

Squat Curl

A. Stand with feet

together. holding
a dumbbell in each
hand. arms do wn
at sides. palms
facing forward.

B. Step right foot about 60 centimetres out

to side and bend knees and hips as if you
were sitting back into a chair. Sit back as
far as possible, keeping knees behind toes
At the same time, bend elbows. curling
dumbbells up toward shoulders. Don't
move your upper arms or shoulders. As you
stand back up, bring feet together and
lower dumbbells. Complete 1 set. and then
repeat. stepping to side with left foot

1221

Outsmart D,abetes

C. Start
apart

with

and

feet

maintain

do the squats.

about

shoulder-width

this position

without

as you

stepping

to side.

D. As you

stand

squat

pos tion
i
.

to h pi

he ght.
i

degrees.

back
raise

up from
left knee

leg bent

Hold

90

for 1 second.

balancing

on r ight

foot.

sw ng
i

foot

to side

left

repeat.

Comp et
l e

repeat

i
w th

out

then
and

1 set. then

op posite

leg.

PREVENTION

1123

w ith

A. Stand
at s ide.
hand

palm

facing

with

in. P lace

Hol d
arm
right

on h ip .

B. Step

right

centimetres
i
r ght

together.

feet

in left hand

a dumbbell

knee

foot
out

into

60

to 90

to side
lunge .

and

sitting

bend
back

and bringing
dumbbe l
toward
right ankle. Keep ri ght knee beh ind
.
toes Press off right foot and return
i
left arm out
position.
Ra se
to left side until it's at shou l der
i
.
he ght and lift right leg out to
l Hold
side. as high as possib e.
for a second. then return to start
l
position. Comp ete 1 set. then
to start

1241

Outsmart D,abetes

C. Keep foot on f loor as you raise

arm to shou lder he ight.

osition. press
o. From lunge p
d stand back up,
off i r ght foot an
rais ing left arm out to left side until
it's shoulder height and lifting right
leg out to opposite side. as high as
i . Immedi ately lower back
poss ble
into another lun ge. Complete l set.
then switch s ide s and repeat

PREVENTION

1125

Push-Up Row
A. Hod
l i ng a dumbbell i n each hand.
get down on hands and knees. Walk
hands forward so body forms
straight line from head to knees,
hands are directly beneath
and feet are about
shou ders.
l
15 cent imetres off floor.

B. Bend elbows out to sides. lowering

chest almost to floor and then press
into hands. straightening arms back
to start position.
c. Bend right elbow back. pulling
dumbbell toward chest. keeping arm
close to body. Lower dumbbell back
to floor, and repeat sequence. this
time doing row with left arm. Con
tinue alternating rows for a full set.
doing an equal number of rows with
each arm

1261

Outsmart D,abetes

D. Break up the moves. Do l set of

push-ups without dumbbells. Then
get on hands and knees and do
a set of rows with each arm.

E. Do full push-ups, balancing

hands and toes.

on

PREVENTION

1127

Bicycle

A. Li e face-up with knees

above hips, calves
parallel to floor. and
i
hands behnd
head.

B. Contract abs, raising head and shoulders

off floor as you extend right leg so it's
about 25 centimetres off floor. Twist to left.
bringing nght elbow and left knee toward
each other Don't pull on your neck the
work should come from your abs. Hold for
l second. then switch sides. twrstmq to
right. That's 1 rep

1281

octsmen Diabetes

c. Keep feet flat on floor with knees

bent as you lift and twist upper body.

O. Lower extended leg further so it's

about frst-beiqht off floor.

PREVENTION

1129

Hover
A. Lie face-down with upper body
propped on forearms and e lbows d irectly
beneath shou lders. Toes are tucked.

ll

130

I Outsmart D,abetes

B. Contract torso muscles. lifting belly

and legs off floor so body forms
straight line from head to heels. Keep
abs tight so belly doesn't droop. Hold
for 15 seconds (increase by 15 seconds
each week so that by Week 4, you're
holding for l minute). Do just 1 rep.

C. Keep knees on floor and just lift

belly. balancing on knees and
forearms. Stay in this position.

D. Raise nght foot off floor and hold for

half the time, then switch legs and hold
for remaining time.

PREVENTION

1131

Roll-Up
A. Lie on back with arms exten ded
overhead and legs bent, feet flat on floor

B. Inha le and ra ise arms over chest.

Then exhal e and roll head toward chest,
li ng
i
ft
head and shoulders off floor.
(Keep arms next to ears throug hout
.
move ) Press inner thighs toge ther and
l
pull nave in toward
spine S ow
l ly peel
off floor unt you re s tting. up.
'
i n a C sh Then
extend legsil so you're
i
back rounded. head toward
kneape
arms extended in front. Graduaes. and
reverse movement, inhal ng an lly
squeez ng abs as you rolli back d
to floor,i one vertebra at a time.down

1321

Outsmart D,abetes

c. Sit upright on floor with knees bent. feet flat.

and arms extended at shoulder height in front
As you exhale. roll back only about 45 degrees.
one vertebra at a time. keeping abs tight. Then
roll back up

D. Do move with legs extended the

entire time.

PREVENTION

1133

WW- I
A. Kneel with hands directly
beneath shou lders and knees
directly ben eath h ips

B. Keeping back straight and head in line with spine, simulta

neously raise left arm and right leg. extending them in line
with back so fingers are pointing straight ahead and toes are
pointing behind. Hold for 1 second, then lower. Perform 1 set,
then switch arms and legs and repeat

1341

Outsmart D,abetes

c. Instead of lifting and lowering arm

and leg, hold them i n line with your
back for 15 seconds. then repeat on
opposite side. Just 1 rep on each side
is enough. Increase the amount of time
you hold the move until you can do it
for a full minute.

D. When arm and leg are raised.

contract abs and draw left elbow
and nght knee together beneath
torso. holding for 1 second. Extend
m 1 set. then
and repeat. Perfor
switch arms and legs and repeat.

PREVENTION

1135

Ab Pike
A. Lie fece-up with arms at
sides. Bend legs so feet are
off floor, knees over hips.

B. As you pul l abs toward spine.

l
llft hips off f loor . keeping egs
bent. Make sure hands and arms
are relaxed so you don't use
them to help hft. Hold for l
second, then slowly lower hips
to floor. keeprng legs bent

1361

Outsma,t D,abetes

C. Lie with legs bent. feet flat on

floor. Contract abs. pressing small
of back into floor. and cur l hips up
into pelv ic tilt.

o. As you lift hips. extend

legs, a nd then bend them
as you l ower.

PREVENTION

1137

1381

Outsman D,abetes

I
I

CHAPTER 9

Zone
Into Zen
Sure, yoga can increase your flexibility and boost
your energy levels, but did you know it can help
fight diabetes, too? By Marianne McGinnis

To Get Rid Of Diabetes

Permanently Click Here!!
The connection between

stress hormones and blood glucose

levels is well documented. When you feel threatened. your body pumps
out blood sugar to help you fight or run for your life. "It's a built-in
safety mechanism: explains Richard Surwit. PhD. chief in the division
of medical psychology at Duke University and author of The Mind Body
Diabetes Revolution. But nowadays. many of us are more apt to encounter
chronic stress (think traffic and work deadlines) than occasional threats like
sabre-toothed tigers. "The more control you have over your stress. the better
you can help manage sugar levels." says Surwit.
And what better way to soothe away stress than yoga? Studies show that
people with diabetes have marked improvements in glucose control. BMI.
cholesterol levels. and blood pressure after a few months. "Even a 15-minute

relaxation session can reduce stress hormone levels and improve blood sugar
control." says Surwit

PREVENTION

1139

Ready To
Give Yoga
A Go?
Try th,s beqmner-fnendly routine.
developed by Deborah Matza. RN.
MPH. a yoga instructor at Beth Israel
Medical Centre tn New York. For
added benefits. focus on your
breathing. Using your breath to lead
you into and out of each pose. while
moving at a relaxed pace. will enhance
relaxation. Breathe deeply through
your nose. 1mag1ning you have a wide
elastic band around your waist. When
you inhale. expand the band in all
direcncns-efroot. sides. and back. As
you exhale. pull the band back m. If
time rs tight. do the Moving Meditation
(next page). which can help reduce
stress m rust a few minutes

THE ROUTINE
Perform the poses m the order listed.
Start with the Moving Hednanon.
then head mto the complete senes.
The entire sequence should take
about 30 minutes.

WHAT YOU'LL NEED

Several pillows, a wall. and a nonslip
surface like a yoga mat or a rug.

140

Outsmart o,abetes

MOVING
MEDITATION
(Warm up)
A. Stand with feet
together. knees slightly
bent. Relax arms at sid es.
i chest and
palms ,n. L ft
roll shoulders back and
down. Look straight
ahead and breathe
deeply for 1 minute.
B. Inhale. ra1s1ng arms out
to sides (palms up) and
overhead. Exhale.
bending forward from
hips, keeping arms
extended in front as
hands reach down to
touch shins. feet. or f lo or
(as shown) . Ho ld for 15
seconds . Inha le and ris e
back up, bringing arms
overhead: exhale and
lower arms to sides .
Repeat B 3 t imes.

PREVENTION

1141

WARRIOR
AND SIDE
ANGLE

II

(Stretches legs, abs,

glutes, arms)
A. For Warrior II
Stand with feet
apart. right foot
pointing to right
side and left foot
turned in slightly
Keep torso facing
forward. Exhale
and bend right knee
about 90 degrees,
keeping knee aligned
with ankle. Inhale
and raise arms out
to sides. palms
down, looking over
right hand. Hold for
15 to 30 seconds.
breathing evenly
B. For Side Angle
Exhale and place
right forearm on
right thigh while
raising left arm
overhead and
looking toward the
sky; hold for 15 to 30
seconds. Inhale back
to Warrior II pose
Exhale. Repeat
on left side

1421

outsmart D,abetes

SPHINX

AND

CHILD'S

POSE

(Great for posture; strengthens and stretches back, chest, and arms)
A. For Sphinx
Lie face-down on mat,
legs together, elbows under
shoulders, and forearmsand
hands pointing forward. Inhale
and presspalms and forearms
down as you lift chest and
head, drawing ears away from
shoulders (shown). Hold for
15 to 30 seconds. Exhale and
relax back down till you're
lying flat on the mat. Repeat.

1441

outsmart D,abetes

B. For Child's Pose

(Not shown)
Slide hands beneath
shoulders. Pushup, bend
knees, and sit back on heels,
lowering chest to thighs and
head toward floor. Keep arms
stretched out in front. Hold
for 30 to 60 seconds.

SEATED TWIST
(Improves flexibility;
releases tension in spine
and hips)
Sit cross-legged with
arms extended, fingertips
touching mat on either
side of hips. Inhale.
lengthening spine and
lifting arms overhead.
Exhale and twist gently
to left lowering right
hand to outer left thigh
and left hand behind you.
Look over left shoulder.
Hold for 15 to 30
seconds. With each
inhalation.
lengthen
the spine; with each
exhalation. twist a little
further. On the last
exhalation. return to
centre and repeat.
twisting to right.

RECLINING
ANGLE
(Reduces fatigue;
relieves menstrual
cramps)
Sit on mat with knees
bent. Place the short
side of a pillow a few
centimetres behind
l bone and one pillo
w
tai

on either side of knees.

Lower knees so soles
of feet are together and
each knee is on a pillow.
Using hands for support,
lie back so spine and
head are on pillow. Angle
arms out to sides, palms
up. Close eyes and
breathe deeply for
at least 1 minute.
PREVENTION

1145

INVERTED

(Improves circulation; revives tired. cramped feet and legs)

Place one or two pillows next to a wall. Carefully position
yourself so hips are on pillows and legs are resting up against
wall. Feet should be about 30 centimetres apart and relaxed.
Angle arms out to sides. palms up. Hips should be slightly
higher than chest (if not. use another pillow). Close eyes
and breathe deeply for at least a minute
Skip this pose if you are menstruating or have high
blood pressure, glaucoma, or a neck injury.

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outsmart D,abetes

FINAL

RELAXATION

(Reduces tension)
Remove pillows and extend legs (not pictured). Breathe deeply
for 1 to 5 minutes as you focus on d ifferent body parts, work ing
your way up from your toes to your head and releasing tension.

Live Well
Sleep better and melt away stress
for your healthiest, happiest life

.J
.J

UJ
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=>=J
:::;

150 Outsmart o,abetes

CHAPTER 9

Sleep
Down
Your Sugar
New research shows that sleep plays a critical
role in fighting diabetes. Here's how to get
the rest you need By Teresa Durnain

To Kill Diabetes Forever!! Click

Here
Getting

a good night's sleep

is essential

to,

maintaining normal blood sugar levels. Sleep less than 6 hours

on most nights and you're 3 times more likely to have elevated
blood sugar levels. according to research published in the Annals
of Epidemiology. Even one sleepless night can interfere with your
body's ability to use insulin (and therefore regulate glucose).
accordin g to Dutch researchers. Sleep occupies approximately

a third of our lives, but many people cannot get the good night's
sleep that they need-between 7 and 9 hours a night. Women in
particular report frequent sleep troubles.

PREVENTION

1151

The best strategy to improve sleep. according

to experts? Hit the sack and get up at the same
time every day-even on weekends. Maintaining
a consistent sleep schedule keeps your biological
clock in sync so you rest better. Try these tips to
help you sleep well and stay healthy:

SKIP COFFEE
AFTER LUNCH
The caffeine from your favourite latte can
stay in your system for about 8 hours: even
if you can fall asleep, you may not be resting
soundly. Alcohol has the same effect: though
sipping a glass or two of red wine may make
you drowsy, a few hours later the alcohol levels
in your blood start to drop. which signals your
body to wake up. That's not conducive to
controlling diabetes. Three nights of disturbed
sleep can lead to a 23% increase in blood
sugar levels. according to a study conducted
at the University of Chicago Medical Centre.

EXERCISE REGULARLY,
BUT NOT WITHIN
4 HOURS OF BEDTIME
Working out helps you lower your blood sugar.
lose weight. and sleep better-all good for
your health. Exercise also keeps your body
temperature elevated for hours-not so good
for getting to sleep. When your body begins
to cool down, however. it signals the brain to
release melatonin, a hormone that induces
slumber. Be sure to finish your workout about 3
to 4 hours before bedtime: exercising in the late
afternoon is best for achieving deeper sleep

LOWER THE
TEMPERATURE
Did you know that if the temperature in your
bedroom rises above 24 ..C or falls below
12C while you are sleeping. you might wake

1521

outsmart D,abetes

up? For a good night's rest experts typically

recommend that your bedroom be between 16
and 24 .. C. While scientists haven't pinpointed
the ideal temperature for sleeping. they agree
that snoozing in a slightly cooler room is better.

UNWIND BEFORE BED

You watch the evening news while paying bills and check work email
on your way to bed-and then wonder why you're all wound up when
your head finally hits the pillow. Instead, establish a relaxing bedtime
routine to help your body transition from active and anxious to calm
and drowsy. Try taking a warm bath or hot shower-it'll
help relieve
muscle tension and temporarily raise body temperature. Afterward,
as your body cools, it cues sleep. You can also read a book, listen to
soothing music, or practise deep breathing.

AVOID LATE-NIGHT
SNACKING
Finish din ner at least 2 to 3 hours before
you lie down. and limit evening snacks to 850
kilojoules or less. Too much food too close to

bedtime can make you feel uncomfortable and

keep you awake. And too little rest can make
you eat more. Studies show that sleep
deprivation raises levels of ghrelin (a hormone
that stimulates your urge to eat) and lowers
leptin (which tells your brain you're full)

PREVENTION

1153

-a bad combo that prompts an increase in

appetite. a preference for carbs. and potential
weight gain.

PROP YOUR PILLOWS

Comfy pillows and a supportive mattress are
key to getting a good night's sleep, according to
a new National Sleep Foundation poll in America
The goal is to keep your spine and neck in
a straight hne to avoid tension or cramps; if your
head ,s flexed back 0< raised up, get a pillow that
puts you in a better position. To ease back and
neck pain. back sleepers should tuck an extra
pillow under the knees and a small one under the
lower back; side sleepers should fit a flat pillow
between their knees; stomach snoozers should
stick one under their hips. Supportive mattresses
are important as well-if yours is 9 or 10 years
old, it may be time to shop for a new one.

SCENT THE SHEETS

Sleep on sheets with a fresh scent and you'll
be ushered into la la land in no time. but who
has time to wash and change them every
day? Instead. mix a few drops of lavender or
chamomile essential oils and water in a spray
bottle and give the sheets a quick spritz
research shows that these two scents help
induce sleep.

HIT THE LIGHTS

Bright light signals your bram to wake up, so
near bedtime. skip the overheads and opt for
nightstand lamps with 40- to 60-watt bulbs
instead. When you're ready to turn in. go for
blackout conditions-shut down your laptop,
move the charging cellphone into another
room. and flip the digital clock around. The
glow from your electronics is enough to delay
the release of sleep-promoting melatonin. If
you need a night-light, equip it with a low-watt
incandescent bulb.

1541

Outsman Diabetes

II
....
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:::;>

1561

Outsma<t O,abetes

CHAPTERlO

esi
Transform your home into a healing, stress-free
zone with these makeover moves By Celeste Perron

Click Here!! For Best Diabetes

Treatment
Here's a good reason

to do some 1ow-cost

redecorating: the choices you make can enhance your mood. reduce
stress. and improve sleep. When your surroundings are peaceful,
well-organised. and visually pleasing, the serenity can lead you to
feel more relaxed and at ease. And it doesn't require an expensive
renovation-you can take the stress out of your home by simply
rearranging furniture. hanging a few pictures. or switching out harsh
lightbulbs for softer ones. To tum your space into a healing haven.
follow these easy room-by-room tips.

PREVENTION

1157

"PAINTING
A

SMALLER

WALLS

ROOM

LIGHT
FEEL

COLOUR
MORE

WILL

MAKE

SPACIOUS."

going to think obligation. not relaxation. "Piles

of stuff in your hallway sends the message
that there's more mess and chaos inside. and
who wants to walk into that?" Roberts says.
"Have a designated place for every item that
enters and exits your house," recommends
Paige Rien. an interior designer based in
New York. She suggests placing a couple of
chic containers near the front door, one for
outgoing items and one for incoming things.

LIVING

ROOM

Bring the outdoors in. Being surrounded

by natural elements encourages friendlier
interactions with others. according to
a University of Rochester study. For
a more peaceful home. bring in a couple of
houseplants. or hang a mirror opposite your
largest window to maximise outdoor vantage
points. If your view includes more buildings
than trees. hang landscape photographs on
the walls, says Roberts.
Create space. "Our anxiety builds in small

HALLWAY
Create a feel-good focal point. The
first thing you see when you enter your home
should be something you love, whether that's
a piece of art a vase of flowers. or a special
souvenir, says Stephanie Roberts, author
of Fast Feng Shu( 9 Simple Principles for
Transforming Your Life by Energizing Your
Home. "A beautiful first impression helps you
relax from the get-go."

Organise daily debris. If you see old

newspapers on the floor and bags of goodwill
donations waiting to be dropped off. you're

1581

outsmart D,abetes

spaces if there's too much stuff," says Rien

To reduce clutter and make the room feel
larger. ask yourself if you really need alt those
end tables or picture frames, and cut anything
deemed nonessential. Consider painting
a table or bookshelf a colour the same as
or similar to that of the wall it's up against.
so it "disappears" into it. Painting walls white
or a light colour will also make a smaller room
feel more spacious

Simplify your colour scheme. Use

restraint with patterns and loud colours. If
you mix patterns. keep their colour schemes
similar, and if you like lots of colours, keep
patterns to a minimum. "lf you have too many

bright colours or high-contrast patterns in a

room. your eyes are going to be drawn all
over the place. making it difficult to relax," says
Katherine Grace Morris. PhD. a psychologist
in Maryland who specialises in making over
people's home and work environments. Simple
designs and colours. on the other hand. are
soothing. "The less-is-more rule applies to
shelves and tabletops too." adds Rien. "Don't
fill them just because they're there. Instead,
display just a few pieces that are meaningful."

Light up locations, not whole rooms.

"Bright overhead light can make it difficult to
wind down at the end of the day. Think about
how a casino's lights keep you revved up," says
Morris. Use spot lighting for areas where you
need brightness. such as next to the couch
where you read. and put overhead lights on
dimmers. Also. switch to full-spectrum bulbs.
which mimic natural light better than standard
ones do. "They cost a bit more, but they're

ti, _,

~l
160

I outsmart D,abetes

worth it because they create a more soothing

natural atmosphere," says Morris.

Create pedestrian-friendly

paths. "If

you can barely get into a chair without

banging your leg on the coffee table, or if the
path from the couch to the door is cramped.
rearrange your furniture." says Roberts. "Not
being able to safely and easily move about
produces anxiety-not to mention an easy
way to trip or stub a toe."

BLISS OUT YOUR

BEDROOM
Use soothing hues. "Generally. we find
cool shades of blue and green and neutral
earth tones relaxing because they remind us of
nature." says colour expert Leatrice Eiseman.
executive director of the Pantone Colour
Institute and author of Colour: Messages and
Meanings. If you're not ready to commit to new
paint. add a few accessories. such as throw
pillows or lamp shades. in calming colours.

Make some (white) noise. Install a fan in

your room and leave it on (the whoosh may
lull you to rest). pop in a nature sounds CD, or
get a sound machine-those designed for sleep
produce low-level soothing sounds to drown
out unwanted noise. Hanging heavy curtains in
the bedroom may also help absorb stumber
disturbing sounds from outside.
Bring your fantasy to life. What does
paradise looks like to you? If it's a tropical
island. add sand and sea shades and tropical
touches-wicker side tables or a sea grass rug.
Prefer a mountain cabin or country home?
Add colours, textures, and accessories that
call those settings to mind. "Design is highly
individual. so flip through decor magazines
to identify what elements make a room feel
relaxing to you," says Rien.

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Pinch of salt.
Especially When it comes to food."

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