Diabetic Living 2017 Spring

Real Food. Simple Ingredients.

35 LOW-CARB RECIPES

BOOST YOUR HEALTH EAT MORE SEAFOOD Crispy Fish and Chips, p. 76

10 PROTECT YOUR HEART

TABLE FOR TWO Spring 2017 DiabeticLivingOnline.com

Italian Classics

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FROM THE EDITOR JENNIFER WILSON Editor of Diabetic Living®

WHAT WE’RE SNACKING ON Craving something salty with a crunch? We are, too. These healthier alternatives to potato chips satisfy—and every one of them has less than 1 gram of saturated fat. Sun Chips Veggie Harvest Tomato, Basil & Cheese PER SERVING (14 chips) CAL 140, FAT 6 g (0.5 g sat. fat),

I don’t spring clean to make my house pretty. The place is full of kids and dogs and books and newspapers and a giant messy husband—“pretty” is a losing battle. No, I spring clean to make my spaces work better. I have a full-time job. I write books, too. Any moments in between go to family and friends. So when I really bust a move and clean, it’s to put systems in place that make life smoother— organize the fridge to pack lunches quickly; line up a week of work outits in the closet; tidy up the big purse on wheels that is my car so I can ind gum and my kid’s inhaler without rooting around. We applied this “make it work” credo to our spring cleaning story. We’re always saying the same three things: Take your meds, eat right, and keep moving. We’ll help you rethink personal spaces that get in the way of those goals. Let me know what you think. Or tell us on Facebook—we have such a helpful group talking together there. It’s just one more way we try to clear your path to good health.

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LOW-CARB RECIPES

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TO GET YOU STARTED

Pork and Broccoli Noodle Stir-Fry, page 51

2017

LESS SALT. LESS FAT.

More Flavor!

You’re going to love our new Diabetic Living Healthy Cooking Guide™. We take you step-by-step through all the best tricks of a healthy kitchen—with dee-lish recipes illustrating each lesson. Find this issue on newsstands Feb. 28 or at DiabeticLivingOnline.com/CookingGuide

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CONTENTS

SPRING 2017

FEATURES

SUPPORT 22 ON THE BUS It’s hard to eat right when you live far from a grocery store. An Orlando group found a helpful delivery solution.

34 DECLUTTER FOR HEALTH Is clutter getting in the way of your management goals? We can help.

MANAGE 46 WEIGHT LOSS SURGERY Is it right for you?

NOURISH 64 ASPARAGUS: WHAT’S IN

68

Pinterest! Treat yourself right—cook from our HeartHealthy recipe board.

SEASON There are countless ways to cook this low-carb veggie. Did someone say bacon?

70 TABLE FOR 2  Italian favorites made lighter.

74 A HEALTHY CATCH  Boost heart-healthy fats with these classic coastal recipes.

82 IT’S GOOD TO GATHER Throw a diabetes-friendly patio party everyone will enjoy.

SHAPE 96 YOGA YOUR WAY Try a workout for body and mind— we even have moves you can do in the oice.

ON THE COVER  photo Blaine Moats styling Jennifer Peterson

22 4

73

SPRING 2017

DEPARTMENTS

11 INSPIRATION Type 1

60 BETTER BASICS Build

NASCAR driver Ryan Reed talks following your dreams.

your home-cooking recipe arsenal with lavorful and inexpensive vinaigrettes.

12 COMMUNITY Check in with these thriving PWDs.

80 EAT CHEAP, EAT

16 HEART-HEALTH

HEALTHY Take toast to a new level with these tasty toppers.

CALENDAR Celebrate American Heart Month in February! Try a new healthy habit every day.

43 GOOD TO KNOW  How are you treating your ticker? We have suggestions.

50 MONEY SMARTS Save on health care, groceries, and more—we’ll tell you how.

52 ASK US ANYTHING “What is neuropathy?”

54 TECHNOLOGY The

90 IN THE NEWS The nutrition label is getting a makeover. These are the changes you need to know. 92 TELL ME WHAT TO EAT We dish this issue’s 1,500-calorie one-day meal plan—with a photo of the whole day’s food.

95 GEAR & GADGETS Hit the trails with exercise shoes perfect for anyone carrying extra weight.

artiicial pancreas has arrived! We answer your questions about this major breakthrough.

102 I DID IT! The birth

56 MED NEWS What’s new

104 REAL-LIFE DIET TIPS

in diabetes treatment?

Steal the weight loss secrets of meal-delivery services.

59 JUST TRY IT! Bring out the sweet side of nutrientpacked beets.

43

IN EVERY ISSUE

120

3 Editor’s Letter

8 Advisory Board

108 DiaBasics

109 Recipe Guide

of her daughter inspired Jessica Oliver to get healthy.

120 SWEET ENDING Satisfy your sweet tooth with rich, dark chocolate trules.

59 Real Food. Simple Ingredients.

35 LOW-CARB RECIPES

EAT MORE SEAFOOD Crispy Fish and Chips, p. 76

10 PROTECT YOUR HEART Spring 2017 $5.99 U.S.

DDisplay until May 9 Vol. 14, No. 1

TABLE FOR TWO Italian Classics

GUIDE TO ABBREVIATIONS AADE: American Association of Diabetes Educators. ADA: American Diabetes Association. AHA: American Heart Association. CDC: U.S. Centers for Disease Control and Prevention. FDA: U.S. Food and Drug Administration. NIH: National Institutes of Health. PWD: person with diabetes. USDA: U.S. Department of Agriculture.

GET CONNECTED Like us on Facebook and follow us on Pinterest, Twier (@DiabeticLiving), and Instagram (@DiabeticLivingMag). Purchase our digital edition at DiabeticLivingOnline.com/Digital

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SPRING 2017

®

Editor JENNIFER WILSON Creative Director MICHELLE BILYEU

MEREDITH CORE MEDIA Editorial Content Director DOUG KOUMA Assistant Managing Editor JENNIFER SPEER RAMUNDT

EDITORIAL Senior Associate Editor CAITLYN DIIMIG, RD Associate Editor BAILEY MCGRATH Contributing Editor HOPE WARSHAW, RD, CDE Editorial Apprentice KAILI MEYER Contributing Copy Editor CARRIE TRUESDELL Contributing Proofreader GRETCHEN KAUFFMAN Administrative Assistant LORI EGGERS

ADVERTISING Publisher ANDY AMILL Account Director STEVEN CARDELLO New York Manager ILLENE ROMAN Midwest Advertising Sales Manager CHIP WOOD Western Manager CHERYL SPEISER Detroit Director, Corporate Sales KAREN BARNHART Direct Media Advertising Director GRACE CHUNG-MUI Direct Media Business Development Manager SAMANTHA GIORDANO Advertising Sales Assistant (Los Angeles) JINNA VORHEES

ART Art Director NIKKI SANDERS Contributing Designers LAUREN NORTHNESS, EMMA WILLCOCKSON Contributing Prop Stylist TARI COLBY FOOD Test Kitchen Director LYNN BLANCHARD Test Kitchen Chef CARLA CHRISTIAN, RD, LD EDITORIAL ADMINISTRATION Senior Copy Editor SHEILA MAUCK Business Manager, Editorial CINDY SLOBASZEWSKI Contracts and Database Manager MARYANN NORTON Lead Business Oice Assistant GABRIELLE RENSLOW Business Oice Assistant KIM O’BRIEN-WOLETT Director, Premedia Services AMY TINCHER-DURIK Director of Quality JOSEPH KOHLER Director of Photography REESE STRICKLAND Photo Studio Set Construction Manager DAVE DECARLO Photo Studio Business Manager TERRI CHARTER Prepress Desktop Specialist RANDY J. MANNING Color Quality Analyst TONY HUNT

MARKETING Group Marketing Director KRISTEN STUCCHIO-SUAREZ Associate Marketing Director KATHARINE ETCHEN Associate Marketing Manager RENEE KIM Design Director ALYSSA DAINACK Art Director JIRI SEGER Promotion Manager MELISSA MCINERNEY Promotion Coordinator EMMA VOLK

“I start my day with peanut butter toast— my husband ends his the same way!”

ADVERTISING OPERATIONS 1716 Locust St., Des Moines, IA 50309-3023 APRIL BRACELIN Associate Production Director DEBBIE REYNOLDS Production Manager CIRCULATION Consumer Marketing Director LIZ BREDESON Consumer Marketing Manager BLAINE ROURICK Associate Director, Newsstand JENNIFER HAMILTON

Gabby, Lead Business Oice Assistant

INTERACTIVE & LICENSING Senior Director, Health & Wellness Content Licensing RENÉE LAUBER Associate Director, Health & Wellness Content Licensing CARRIE CRESENZI Content Director, Custom Publishing & Licensing NICCI MICCO, M.S. Director of Business Development DAVID GRAY Director, Food Content Licensing GRACE WHITNEY Senior Content Licensing Account Manager PAULA B. JOSLIN Web Application Developer MICAH MUTRUX Front-End Developer BRIAN CLIFFORD Sotware Developer ETHAN ELDRIDGE UI/UX Designer NAT WOODARD FINANCIAL ADMINISTRATION Associate Business Director JENNA BATES Business Manager TONY ROUSE Product Sales HEATHER PROCTOR

Vice President and Group Publisher SCOTT MORTIMER Executive Account Director DOUG STARK

Meredith National Media Group President | JON WERTHER General Manager | DOUG OLSON President of Meredith Digital | STAN PAVLOVSKY President of Consumer Products | TOM WITSCHI Chief Brand Officier | KIM MARTIN Chief Revenue Officer | MICHAEL BROWNSTEIN EXECUTIVE VICE PRESIDENTS Group Publisher, Meredith Food Group| CAREY WITMER Chief Marketing Officer | NANCY WEBER SENIOR VICE PRESIDENTS Consumer Revenue | ANDY WILSON Digital Sales | MARC ROTHSCHILD Research Solutions | BRITTA CLEVELAND VICE PRESIDENTS Finance | CHRIS SUSIL Business Planning and Analysis | ROB SILVERSTONE Content Licensing | LARRY SOMMERS Corporate Sales | BRIAN KIGHTLINGER Digital Sales | MARLA NEWMAN Digital Video | LAURA ROWLEY Direct Media | PATTI FOLLO Brand Licensing | ELISE CONTARSY Communications | PATRICK TAYLOR Human Resources | DINA NATHANSON Strategic Sourcing, Newsstand, Production | CHUCK HOWELL Consumer Marketing | STEVE CROWE

Chairman and Chief Executive Officer | Stephen M. Lacy President and Chief Operating Officer | Tom Harty President, Meredith Local Media Group | Paul Karpowicz Vice Chairman | Mell Meredith Frazier In Memoriam | E. T. Meredith III, 1933–2003

For more tasty toast toppers, see page 80

The Recipe Center at BHG.com/Food contains hundreds of recipes and tips, all tested in the Better Homes and Gardens® Test Kitchen. SUBSCRIBER PLEASE NOTE: Our subscribers list is occasionally made available to carefully selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or by phone, please let us know. Send your request along with your mailing label to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508. All content in Diabetic Living, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this magazine and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. SUBSCRIPTION HELP: Our DiabeticLivingOnline.com/MyAccount, dlvcustserv@cdsfulfillment.com, 866-261-6866 For reuse and reprint requests, contact [email protected].

THE FIT NUT (WGN[QWTƂVPGUUYKVJ6JG9∂ nderful Nut. W ∂ nderful Pistachios are one QHVJGJKIJGUVRTQVGKPJKIJGUVƂDGTPWVUCTQWPF5QRWUJ[QWTJGCNVJVQ PGYJGKIJVUYKVJVJKUVCUV[NKVVNGRQYGTJQWUGQHJGCTVJGCNVJ[IQQFPGUU The Skinny Nut • The Fit Nut • The Mindful Nut • The Colorful Nut • The Happy Nut

The W∑ nderful Nut

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ADVISORY BOARD

MEET OUR EXPERTS

ASK AN ADVISER

a How do I protect my vision now that I have type 2?

The following experts review articles that appear in Diabetic Living® magazine. Sheri R. Colberg, Ph.D., FACSM, professor emerita of exercise science at Old Dominion University; 2016 ADA Outstanding Diabetes Educator Marjorie Cypress, Ph.D., CNP, CDE, Albuquerque-based consultant; past president of health care and education, ADA Alison Evert, M.S., RD, CDE, coordinator of diabetes education programs at the University of Washington Medical Center, Seale Joanne Gallivan, M.S., RDN, former National Diabetes Education Program director at the NIH Sharonne N. Hayes, M.D., FACC, FAHA, cardiologist and founder of the Women’s Heart Clinic at Mayo Clinic

Manny Hernandez, Diabetes Hands Foundation cofounder; executive at Livongo Health Marty Irons, RPh, CDE, community pharmacist; author; served in industry and military Francine R. Kaufman, M.D., chief medical officer and vice president of Global Medical Affairs at Medtronic Diabetes Nathan A. Painter, Pharm.D., CDE, associate clinical professor at UC San Diego Skaggs School of Pharmacy Chef Art Smith, star of Bravo’s Top Chef Masters and former personal chef for Oprah Winfrey John Zrebiec, M.S.W., CDE, director of Behavioral Health Services at the Joslin Diabetes Center and lecturer in psychiatry at Harvard Medical School

GUIDE TO CREDENTIALS: CDE: diabetes educator, CNP: nurse practitioner, FACC: American College of Cardiology fellow, FACSM: American College of Sports Medicine fellow, FAHA: American Heart Association fellow, M.D.: doctor of medicine, M.M.Sc.: master of medical science, M.S.: master of science, M.S.W.: master of social work, RD: dietitian, RDN: dietitian nutritionist, Pharm.D.: doctor of pharmacy, Ph.D.: doctor of philosophy, RPh: pharmacist

8

TWEET US! Questions for our experts? Ask away.

In short, take action early, then each year or two. The ADA recommends a comprehensive eye exam that includes having an ophthalmologist or optometrist dilate your eyes to view your retinas. If you get a clean bill of health, ask if your next exam should be in one or two years. Tag your annual eye exam to an important day of the year so you’ll remember to get it done. If the eye doctor detects a diabetes-related problem, treat it fast. Early detection and treatment helps protect your vision over the years.

@DiabeticLiving

HOPE S. WARSHAW, M.M.Sc., RD, CDE, author of ADA books Diabetes Meal Planning Made Easy and Eat Out, Eat Well

SUPPORT

“I know there is comfort where we overlap.” —Ani DiFranco, singer

INSPIRATION

writing Bailey McGrath; photo Jared C. Tilton/Getty Images

RYAN REED NASCAR XFINITY Series driver, diabetes advocate, person with type 1 diabetes, age 23

WHAT I KNOW NOW ...

“Diabetes doesn’t determine the things you can or can’t do if you’re willing to manage it. Just like anything else in life, if you work for it, you can achieve it.”

 “Don’t fear struggling. Be willing to work through something to get beer at it.”



Six years ago, Ryan Reed’s doctor told him diabetes would end his racing career. But a second opinion gave him the green light to follow his dreams.

“Diabetes—no maer where you are in life or what you’re accomplishing despite it—still can be a very mentally demanding disease. So to have friends who understand when I’m checking my blood sugar at the table or counting carbs and are willing to wait to eat when I do—that means a lot.”

 “I can’t tell you how many times I wrecked my race car, was really disappointed in myself, and just wanted to give up. But I didn’t. Focus on geing beer no maer what.”



“Never give up on the things you love to do.”

“The good and bad thing about diabetes: It’s very humbling. Upside: I’m never complacent when geing into a race car.”

 “Winning Daytona last year really made everything worth it. It put it all in perspective: why I worked so hard, all the sleepless nights, all the extra hours. If you stick with something and listen to the people saying You can, then you’ll accomplish your goals.”

Catch the kickoff of the 2017 NASCAR season February 25 and 26. Learn more about Reed’s journey at ryansmission.org.

DiabeticLivingOnline.com

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Hooked on magic I was diagnosed with diabetes the same week I started doing magic—May 1974. I was 11. I was at the hospital for education and initial control of my blood sugar. A magician from Six Flags volunteered to do a show for the hospital children. I was just amazed, and my mother purchased a magic kit from the git shop. I started doing tricks for other kids and the doctors.

The Magic Touch Brian Ballard, person with type 1 and a CDE with CareMore in Southern California, uses his magical talents to help seniors understand their diabetes.

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A magical combo When I started doing diabetes presentations, I remembered my high school algebra teacher and how he made learning fun. With that idea, I incorporated my magic into education. It keeps the audience awake and stirs their attention. It’s easier to tell a story with magic. It’s all connected I hold ropes as I’m talking about the three elements of diabetes care: exercise, diet, and medication. Each rope represents a diferent element. I link the two ropes that represent diet and exercise— you have to have these working together to control your diabetes. Then I link all three ropes to show that sometimes you have to have all three of these elements, adding a medication or insulin.

writing Bailey McGrath, Kaili Meyer; photos (this page) Allan Crawford, (opposite, Sacco) courtesy of Liz Sacco, (opposite, Dabs) Jacob Fox

COMMUNITY

INSPIRED TO ACT Ater her son was diagnosed with type 1, Liz Sacco channeled her problem-solving mom skills into a ix for wiping excess blood ater testing. DL: You sent us your product, Diabetic Dabs, and we just had to know more about its invention. LS: Ater my son’s type 1 diagnosis, one of the biggest challenges I faced was when he was done testing his blood. He had the habit of wiping it on his clothes or the inside of his case. As a mother, to watch your son wipe his inger on unclean surfaces is very disconcerting. That was a missing component in his testing routine. It was a simple problem without a simple solution. DL: What inspired you to create a solution yourself? LS: You become very inspired when you’re a member of the diabetes community and you see what life looks like day in and day out with this chronic

“Realize that you are worth the time to take care of yourself.”

disease. I’m super passionate about making a diference in the community. Not only could I solve an unmet need through this product, but we also give some proceeds back to diabetes research. DL: How have the Dabs made your son’s life easier? LS: The great news: He has incorporated this as part of his routine. They attach right to the inside of the testing kit, so now it’s an automatic. There’s peace of mind knowing there’s a clean and safe alternative to wiping his inger on a desk, his case, or any unclean surface. DL: Simplifying the testing process—seems like a pretty nice thing to do. LS: Simpliication is huge. There are so many steps when you live with a chronic disease. If it’s one more step or solution out of a daylong balancing act, it makes a big diference.

Diabetic Dabs, from $8.50 (including shipping); diabeticdabs.com

—reader Cathy Krat, Merced, California

HELP FOR DIABULIMIA “If you’re struggling yourself, know that when you’re ready to have your life back, it’s possible.” —Asha Brown

During National Eating Disorders Awareness Week (February 26– March 4), the diabetes community recognizes an eating disorder that specifically affects people with type 1 called diabulimia (ED-DMT1)— manipulating insulin to lose weight. Asha Brown, cofounder of We Are Diabetes, an organization for PWDs, who suffered from diabulimia herself, offers some advice: “If someone you love is struggling, the best thing you can do is give off a trusting environment with your presence. And if you’re struggling, geing your life back isn’t hopeless. It takes time and some courage.” If you or a loved one needs help, contact the We Are Diabetes team (wearediabetes.org). “We are a friend,” Brown says. “We are a person you can vent to.”

DiabeticLivingOnline.com

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LIVE HEALTHY

1

2

Move all your smart snacks—nuts, fruits, veggies, yogurt—front and center in your fridge or pantry. Make the right choice the easy choice.

Try substituting legumes (beans, nuts, lentils) for meat. They’re an excellent protein source that are low in fat and have no cholesterol.

WED

9

FORGET FAD DIETS.

Make an appointment today to talk to your physician about healthy eating patterns and what’s right for you.

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10

3

4

It’s National Wear Red Day! Proudly sport your favorite red dress, shirt, or tie to raise hearthealth awareness.

Cut back on booze. Excessive drinking can lead to heart disease and cancer. A safe limit for most: One drink a day for women, two for men.

FRI

16

THURS

Volunteer! Doing good for others can lit your spirits and relieve stress.

THURS

Think about the ABCs of heart health: Appropriate aspirin therapy for those who need it, Blood pressure control, and Cholesterol management.

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SAT

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FRI

SAT

It’s lasagna night! Make yours with lean beef. Ask for “choice” or “select” grades rather than “prime.” Get our mouthwatering lasagna recipe at DiabeticLivingOnline.com/Yum.

WED

Research your family history for risk factors. Talk to relatives on both sides about their health issues.

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THURS

Check your bedroom for optimal sleeping conditions: It should be dark, cool, and quiet. Quality sleep supports the heart and curbs depression and anxiety.

17

18

Use a tracking app to keep tabs on your calories today— and be honest!

Sleep in! Studies say 6–8 hours is ideal—too little or too much can increase risk of heart problems.

FRI

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SAT

FRI

Drink smart: water, club soda, diet soda, or iced tea. Added sugars can increase risk of high blood pressure, stroke, and heart disease.

DAYS OF HEART HEALTH

February is Heart Health Month. Celebrate by doing one thing each day to help keep your ticker strong.

7 5

6

SUN

MON

If you’re still lighting up, call 800/QUIT-NOW for free resources to help you quit smoking this month.

Treat yourself! Allowing for the occasional indulgence makes it less likely you’ll binge in the future.

COOK FOR HEALTH!

8

We’ll show you how in our popular Heart Smart Recipes, in stores now or

Start your day with oatmeal topped with fat-free milk, toasted walnuts, and banana slices. Yum!

WED

DiabeticLivingOnline.com/ HeartSmartRecipes

12

MON

Fill your shopping cart with good iber this week. Choose 100% whole grain breads and noodles, which help reduce your blood cholesterol levels and lower your risk of heart disease.

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What’s your heart age? Take the CDC’s quiz to ind out: cdc.gov/vitalsigns/ cardiovasculardisease/ heartage.html

MON

Call that friend who always makes you laugh. Research shows that a good giggle helps us naturally de-stress and stimulates circulation.

EAT THE RAINBOW TODAY!

Sprinkle berries on your salad and toss some peppers in your soup. Using a variety of fruits and veggies may help lower blood pressure.

TUES

It’s Valentine’s Day! Plan a romantic night with your love. Sex has great health beneits. It relieves stress and burns calories, too. Plus, regularly spending quality time in the boudoir can lower blood pressure.

Spend extra time in motion today. Park farther from the store than usual. Walk in place during TV time. Take a long walk with your pooch. Just get moving!

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SUN

25

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13

SUN

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Try the plate method tonight to create a balanced, heart-healthy meal: DiabeticLivingOnline .com/Plate

Shop fresh herbs in the produce aisle to kick your sodium habit. Or try growing your own from an at-home kit. Pretty and healthy!

TUES

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SUN

Plan to eat at least 2 servings of hearthealthy baked or grilled ish this week.

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WED

27

MON

Check your blood pressure at the pharmacy. The goal for PWDs: ≤140/90 mmHg.

TUES

Surf a few health resources online, such as heart.org, diabetes.org, and DiabeticLivingOnline.com.

DiabeticLivingOnline.com

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writing Bailey McGrath | photos Blaine Moats

If you don’t have a grocery store in your neighborhood, you’re more likely to have a dietrelated disease such as obesity or diabetes. One group in Orlando saw their neighbors struggling and figured out a way to get fresh produce to the places that need it most. Step on board the bus.

I

It’s a sunny aternoon in Orlando as nine antsy kids jockey for a place in line to get a treat that will make their week. No, it’s not a ride at the world’s favorite theme park that’s getting these little ones excited. It’s the big, colorful bus parked outside their school. The one full of fruits and vegetables. These are the kids of Orlando’s working poor—the restaurant and hotel and park workers who make America’s vacationland go—and they’re here to get the fresh produce they don’t oten ind at home. “We get to have fresh fruit to eat, and they’re all healthy!” says Michael Henderson, a student at Cheney Elementary School. –Roniece Weaver About two years ago, a team of African American dietitians saw their clients struggling to ind afordable produce and decided to do something about it. They didn’t have the funds to build grocery stores or rehab the ragged corner stores in every neighborhood. But they could gather enough money to create something like a produce section on wheels.

“We integrate this health and wellness message into the next generation.”

The Fresh Stop (above) sells in-season produce to help keep prices low.

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The Fresh Stop—a city bus turned mobile farmers market—was born, and it’s been rolling ever since. Like manna in the desert For more than 20 years, Hebni Nutrition Consultants has worked in the colorful communities of Central Florida to provide free wellness, nutrition, and cooking classes. They’re the people residents go to when they’ve been shuled out of the doctor’s oice feeling helpless, having been told to lose weight though they can’t aford the nutritionist at the hospital. Or when they look at a healthy-food handout and don’t see a single plate of soul food. Hebni cofounder Roniece Weaver, M.S., RD, LD, says watching her father struggle with type 2 diabetes drives her passion. “I see people who look like my dad every day. People who feel hopeless,” she says. “I’m African American and I’ve lived a good life, but I learned how to change my lifestyle early on. I want to share that information with others so we won’t be the frequent lyers of the emergency room,

Johnny Germain, le, and Glen Providence load the bus for the day (above).

creating escalating health care costs we can’t aford to pay.” The Hebni oice is a health sanctuary in the West Lake neighborhood of downtown, located in one of Orlando’s poorest ZIP codes. Here, surrounded by rundown buildings with paint peeling of the sides, a looming sports arena, and big churches that look like the most solid structures around, Hebni tries to “meet people where they are and teach them real-world, practical ways to improve health,” says Glen Providence, who forges partnerships in the community for Hebni. Hebni drives the Fresh Stop bus into neighborhoods like West Lake. Some call them food deserts—places where it’s hard to ind afordable, quality produce but oten easy to get fast food and junk snacks. They’re the places where big-name grocery chains don’t open stores because not enough people live there, residents won’t spend enough, or there’s not enough square footage to build. According to the USDA, 29.7 million Americans live in low-income areas more than a mile from a large grocery store. In Central Florida alone, 90,000 people call a food desert home.

That’s a problem for residents without a car, or those who juggle multiple jobs with little time to spare for long public transportation commutes. Because people living in food deserts are oten least able to aford a long trek to the store every week, they’re more likely to develop diet-related conditions such as type 2 diabetes and heart disease. But even for those who do live in the immediate vicinity of a supermarket, the money may not be there to buy a bag of produce every week, Weaver says. That’s the case for many of the Fresh Stop customers.

“I make sure every Monday I have a big, fat tray of kale for a husband and wife who always buy it,” says Germain, Fresh Stop clerk (above).

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‘Nobody else is going to come’ On a warm Monday aternoon, the big, colorful bus pulls into the small town of Eatonville, about six miles outside of downtown Orlando. It hums by a Family Dollar that’s full of chips, cookies, and soda; glides by quiet houses; and parks in front of the Boys & Girls Club, where kids climb and run in the playground while they wait for their parents to get of work. Around here, you might have multiple jobs and still need to choose between food and paying bills. Knock on any door and there’s about a 25 percent chance the person who answers has diabetes. “In Eatonville, you do what you can,” Billings says. “You survive the best way you can, ’cause that’s how you mostly was raised. You may not eat right, but you’ll survive and feed your family.” And if you want to get to a grocery store, you’ll have to take a three-mile bus ride—or drive, if you’re lucky enough to have a car or know someone who does. Compared with other big U.S. metro “I’m just glad the Fresh Stop comes, areas, Orlando has the lowest median because nobody else is going to come annual income at $29,781, according to to Eatonville,” Billings the Orlando Sentinel. says. “I wish it could just And 25 percent of stay here.” jobs pay $20,220 or The Hebni team came by less, meaning many the bus idea over time. One families barely scrape of its early projects was by. It’s no coincidence rehabbing a mom-and-pop that nearly 10 percent shop in the Parramore of people here live neighborhood, a few with diabetes. blocks from their oice. “It’s a struggle to They gave it a produce come up in Florida,” section, and the fruits and says Fatima Billings, veggies lew of the shelves. who’s worked in But putting a produce the restaurant section in every corner industry for more store in Central Florida was than a decade. –Roniece Weaver more than a small staf “Restaurant jobs with limited funds could want you to work manage. So they did a little digging and night and day and weekends. Most of the found a clinical research paper about a people in the state of Florida are killing woman who drove a pickup truck full of themselves trying to survive.” fresh produce to a food-desert Hebni’s team knew if they could ind a neighborhood in Louisiana. Even better, way to dispense fresh produce, they’d the indings reported that as she delivered make a healthy impact on the city.

“How can we send someone to the store to buy arugula when their nearest store doesn’t even sell leuce?”

Germain (top) sets up signs outside a stop to aract customers. A shopper (above) grabs produce for the week right outside the hospital where she volunteers.

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Germain, right, greets customers outside the bus in Eatonville.

more produce, people lost weight. That sparked an idea. The group did some fund-raising, asked for an old city bus, and got to work. They ripped out seats and put in shelves and coolers, equipping the bus with bowls, utensils, and a prep kitchen for cooking demos so customers would know what to do with their purchases when they got them home. Then they decorated the outside with a colorful picture of produce. They called it the Fresh Stop. Like a roving farmers market, the Fresh Stop rolls into a few neighborhoods each day, visiting 12 areas a month that the USDA marked as food deserts and sells fruits and vegetables at –Roniece Weaver discounted prices. The mobile-market idea is working elsewhere, too. A city bus in Phoenix delivers fruits and vegetables to low-income neighborhoods and lets customers double their EBT (food stamps). A bus in Washington, D.C., does the same.

“I win them over with the recipes.”

Step on board Back in Eatonville, at the local Boys & Girls Club, the Fresh Stop opens its doors as shoppers gather outside—the elderly woman who has a hard time getting around, the mom who’s had a long day at work. “Welcome to the Fresh Stop!” bus driver Erica Coleman greets them. “Have you ever shopped here before?” Bus patrons shule through a narrow aisle surrounded by good-foryou food—zucchini, squash, grapes, pineapple, spinach,

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broccoli. Healthy-eating tips line the area above the shelves where ads used to live: Mix your produce colors for best results. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale. Beans are a must. Because of their high nutrient content and other healthy beneits, beans and peas are recommended for a heart-happy diet. “Have you heard of Fuji apples?” Coleman helps a customer ill his basket. A lot of these foods are foreign to Fresh Stop shoppers, says Johnny Germain, the clerk on the bus who can coax a smile from the most serious of faces. Germain and Coleman learn from the Hebni dietitians so they can ofer prep and cooking tips to the bus customers. “To me, that’s the best part,” Germain says. “I get to take some of what I learn and share it.” The prices, which are subsidized by sponsors, keep customers coming back. “I have high blood pressure, so it’s in my favor to try and eat right,” Billings says. “But when you go to these grocery stores and you have to spend cash on food, you’re going into your bill money trying to eat right versus, OK, I can buy this $1 can of stuf and this $1 bag of rice and make a meal for two or three days.” On the bus, you can buy a banana for 25 cents, a generous bundle of kale for $1, or a mango for 65 cents. Plus, you can pay for all of it with an EBT card. It’s common for customers to walk out with a full bag of produce (and some healthy recipe samples) for well under $10. “Their pineapple was like $2, and the grocery store is $4.99,” Billings says. “And the apples—you can aford to buy ive or six and they’ll last you the week.” Sometimes the dietitians will hop aboard to demonstrate how to prepare things like cabbage and kale in tasty ways. Spaghetti squash, which used to be exotic to shoppers, is now a favorite. Hebni is gathering information from customers to see if the Fresh Stop has

FRESH IDEAS Fresh Stop staff and shoppers share tasty ways to use produce.

Roniece Weaver prepares guacamole samples to give customers at checkout.

 Freeze produce such as berries and spinach for smoothies.  Roast beets.  Swap cauliflower for rice.  Use a blend of seasonings on veggies instead of salt to cut sodium.  Sauté green beans with olive oil and garlic.  Roast a butternut squash or cut in half, scrape out pulp, and sauté.  Bake spaghetti squash and use a fork to scrape out flesh to resemble spaghetti.  Use kale in smoothies and soups, sauté it with spaghetti squash, or add it to a guacamole recipe.  Use rutabaga in soups. Prep tip: Steam rutabaga before you peel or cut it.  Steam veggies— it’s one of the healthiest cooking methods.

helped them eat better. So far, all they know is that more than half the people in Eatonville who have participated in Hebni’s wellness class have lost weight and reduced A1C levels. “It’s very healthy,” says Louissteen Cummings, who lives with type 2 diabetes. “I could go home now and steam a squash.” Cynthia Brown, who also lives with type 2, agrees. “I didn’t cook this kind of stuf when I was raising my kids. They missed out on vegetables all this time,” she says. Now she’s a big fan. Her favorite: green beans with olive oil and garlic. “Oh, man, that’s the best,” she says. Searching for a solution A whole lot of produce programs exist in the United States, including mobile markets like Fresh Stop, plus not-forproit stores, and even hospitals selling to patients. But there’s no single reason food deserts exist—which means there’s not one simple solution. “There’s not a one-size-its-all,” says Mari Gallagher, a Chicago-based consultant who researches food deserts. But, she says, “Everybody can do something. These kinds of programs might not completely solve the problem, but they do add access and provide better choices to neighborhood residents. “If you don’t have access to healthy food, you can’t choose it.” Gallagher adds that just providing afordable produce won’t solve the bigpicture problem. Shoppers beneit most

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from learning both the how and why of eating right, as they do on Hebni’s Fresh Stop bus. The long game It’s a Tuesday aternoon in Orlando, and as school lets out, kids and parents ile onto the Fresh Stop before heading home. Adriana and Ayden Barillas, a sister and brother who attend Cheney Elementary, hunt for their weekly bananas and apples. “The irst time they shopped on the bus they were ify,” says their dad, Emmanuel Barillas. “Now they’re excited to get their bananas. It’s convenient to get what they want when I come pick them up.” On their way out, a Fresh Stop volunteer helps the kids plant their own tomato and garden bean plants in little plastic pots. The bus isn’t perfect—it’s old, it breaks down—but it’s giving these communities a healthy choice. Weaver and the rest of the Hebni team hope that one day their work will show grocers and small shops that people in these neighborhoods will buy fruits and veggies if they’re ofered. Until that time, the bus keeps rolling. “At the end of the day you’ve got 67 percent of Americans—black, white, purple, and green—they’re all overweight,” Weaver says. And the problem won’t be solved anytime soon unless the American dinner table gets fresher—and our communities make it easier for that to happen. “We’re making people think about the changes they have to make in how they shop, what they eat, and how much they’re eating,” Weaver says. “We’re changing mind-sets.” To help, visit hebninutrition.org.

FRESH NEAR YOU Visit www.ams.usda.gov/services/ local-regional/food-directories to find farmers markets and other sources of fresh produce in your area.

WAYS FOR YOU TO STAY POSITIVE

IMPROVING HER MOOD

The Diabetic Living Plan to

Decluer Your Path to

BETTER HEALTH Are the spaces around you organized so the healthy choice is always the easiest one? We’ll teach you how to target problem areas where cluer gets in the way of your diabetes management goals. writing Diabetic Living staf | illustrations Bee Johnson

C

Clutter can do more than make it hard to ind your keys, a good snack, or workout socks. “Fundamentally, clutter is about avoidance more than anything else,” says Mindy Godding, a decluttering expert and certiied professional organizer. “If you declutter and establish systems, it can help you live with intention. It’s empowering to be able to access what you need when you need it.” In the same spirit, decluttering can help you better reach your health goals. In this magazine, we oten repeat the same three lessons: eat well, keep moving, and take your meds. It’s smart to arrange the spaces around you so it’s easier to do all three. “Set up your environment so your habits are healthy,” says Melissa Joy Dobbins, M.S., RDN, CDE, of soundbitesrd.com. We’ve put together an easy six-step system for decluttering with your well-being in mind. It starts, as always, with asking yourself what’s in the way of achieving your health goals. Then you’ll work on sweeping away those obstacles. By the inal step, you’ll have made your path to better health just a little more clear.

1 Choose a goal.

Grab a piece of paper and write down a health goal that’s been hard for you to achieve. Our examples on the following pages will help you get started.

it to a 2 Tie personal space. Write down where this goal “lives.” Keep it narrow so your decluering project doesn’t overwhelm you. For example, if you want to snack healthier, maybe your goal lives in the pantry. If you want to get to Zumba class on time, your goal might live in the closet where you keep your workout clothes. If you’re trying to beer stick to your medication schedule but your supplies are all over the house, pick a place for that goal to live, such as a shelf in the kitchen cupboard.

3

What’s in your way?

What’s going on in that space that makes it hard to achieve your health goals? Make a list of the cluer or obstacles that stand in the way of what you want.

4 Make a plan.

Think about ways to clear out chaos so that making the best choices will be easy. Pinterest and BHG.com/Storage are great resources for organizing and decluering ideas. But remember: This isn’t about preying things up. It’s about making your spaces work hard for your health.

5 Get started.

Put a date for your project on the calendar. You’re more likely to follow through if you make it official in writing. Next, make a list of supplies you’ll need. And then set a time limit so you’ll stay on task and won’t get too overwhelmed (another reason it’s important to pick an easy, manageable goal area).

6

Pat yourself on the back.

Choose a reward that motivates you to finish the project. Yes, you’ll get the benefit of a clear path for beer health. But immediate rewards make any project more fun.

Read on for more examples of how to organize with your own health goals in mind.

DIGITAL TOOLS THAT CAN HELP  BrightNest Custom schedules and how-to lists for all your cleaning, organizing, and home tasks. A stylish interface and smart reminders (switch out the furnace ilter!). Free; brightnest.com  Todoist This clean and simple task manager combines all the to-do lists scattered around home, at work, and in school into an ultimate master list. Add details such as due dates to tasks in-app or delegate some of the work to others. Free; todoist.com  ChoreMonster This goofy-fun app has both parental and kid versions—parents assign jobs, approve work, and designate rewards. Kids log in to check for upcoming chores or the status of current ones, then earn reward points by completing them. Free; choremonster.com  Tody Enter your tasks for each room and this clever app will manage their frequency and remind you when to get cracking. Free for iPhone; todyapp.com

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EXAMPLE 1 GOAL WHERE IT LIVES

ys Take lunch to work most da instead of eating fast food er The storage container draw

take supplies are dan eak m y M ? AY W E WHAT’S IN TH find scattered everywhere . I can’t : PS what I need when I need it. s? Where the heck are all the lid MY PLAN

“Reduce cluer to make good choices your autopilot.” —Melissa Joy Dobbins, M.S., RDN, CDE, soundbitesrd.com

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lies. Locate all lunch tote supp s! Keep only the ones with lid place Tidy up that drawer and re y. wa everything in an organized

SUP PLIES

Small curtain tension rods !) m (nice solution from BHG.co

REWARD

When I finish the project , I’m going to get that cute soup n. spoo Thermos with the built-in

EXAMPLE 2 GOAL WHERE IT LIVES

A walk every day for me and my pooch

WHAT’S IN THE W

In the entryway

MY PLAN

SUP PLIES REWARD

AY? The leash and my favo tennies are literally rite bu somewhere in there un ried d hats and scarves an er the d coats.

“If you’re operating in chaos, everything becomes a last-minute decision.” —Mindy Godding, decluering expert and certified professional organizer

Clear out the junk fr om entryway. Hang a ho the ok leash . Find a home fo for the r tennies and accessor my ies. Hook, entry bench , or shoe

bin

Cute new retractabl e leash with the built-in doggie-doo bags!

EXPERT TIP “Cluer is overwhelming and paralyzing. So approach decluering from a place of empowerment rather than burden.” —Jill Weisenberger, CDE, author of Diabetes Weight Loss Week by Week (ADA, 2012)

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EXAMPLE 3 GOAL

y blood Monitor and control m t at home sugar even when I’m no

WHERE IT LIVES

My purse

and supplies are all s ed m y M ? AY W E ve to dig WHAT’S IN TH jumbled up in there. I ha n I whe around for what I need need it. r little online shopping fo a o D bag. MY PLAN a better diabetes to-go ere. t th Lots of cool options ou d decide I’ll read the reviews an e. what works best for m

“When everything is tidy, we can see choices clearly to support beer decisionmaking.” —Melissa Joy Dobbins, M.S., RDN, CDE, soundbitesrd.com

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SUP PLIES

ting New bag (pictured: Ban Diabetes Wallet, $43; myabetic.com)

REWARD

l my When I’ve organized al ntle ge supplies, I’ll buy a new lancing device .

bright LIFE simple ACT vibrant COMMUNITY

Check with your local program for details.

RECYCLINGPARTNERSHIP.ORG

“It is part of the cure to want to be cured.” —Roman philosopher Seneca

MANAGE

GOOD TO KNOW

10 WAYS TO PROTECT YOUR HEART

writing Michelle Theall; photo Getty Images

Diabetes and heart issues oen go hand in hand. The good news is that staying heart-healthy can be fun. Tennis, anyone?

1

HIT THE SACK

Getting enough sleep is an important part of a healthy lifestyle. If you regularly wake up unrefreshed despite a good night’s sleep, talk to your doctor about the possibility of a sleep disorder, which may increase your risk for heart disease.

2 PLAY A GAME

Thirty minutes of exercise ive days a week lowers the risks for heart attack and stroke. —AHA

You don’t have to be good at tennis to enjoy practicing hand-eye coordination while socializing and burning around 400 calories per hour. According to the AHA, physical activity helps you lose weight, which makes it easier for your heart to work eiciently and improves your quality of life. Set a date for racquetball, Frisbee, badminton, croquet, golf—you might not even notice you’re exercising.

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GOOD TO KNOW

4

3 GO NUTS Squirrel away a handful of nuts or a packet of squeezable almond butter for a powerful snack that’s rich in hearthealthy omega-3s. Walnuts and almonds pack the biggest punch, but hazelnuts, pecans, and pistachios boost HDL (good) cholesterol levels, too. Bonus: Chopped nuts add lavor as a salad topper, and spreads are perfect for apple or celery dipping.

One serving of nuts equals a small handful (1.5 oz.) of whole nuts or 2 Tbsp. of nut butter.

STOP SMOKING

Smoking damages your heart and lungs, which is among the reasons why it’s the most preventable cause of early death in the United States. Smokers are more likely to develop atherosclerosis— buildup of fatty substances in the arteries—which can lead to coronary heart disease and stroke. Quit smoking and you’ll have a higher tolerance for heart-healthy physical activity, too.

5 SIT AND KNIT Excessive stress can wreak havoc on your health, contributing to high blood pressure and making the heart work harder— potentially leading to a stroke. The AHA recommends sewing, knitting, and crocheting as go-to stressbusters. Need another reason

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6 SHAKE THE SALT HABIT Sodium increases blood pressure, which taxes the heart. Hide the table salt and control ingredients by cooking meals at home. Goal: ≤1,500 mg sodium per day

7

CONSIDER A MED

High blood pressure is the most signiicant factor for stroke risk. While eating right, losing weight, and cutting back on salt can help, some people are genetically predisposed to hypertension. Ask your doc if a medication might help control yours.

8

9

SAVOR YOUR MEALS

EAT PANCAKES!

If you’re over your healthy weight, losing as little as 5–10 pounds may help lower your blood pressure. Take time to enjoy each bite of food and identify the ingredients and spices within a dish. Make conversation with others at the table. Slow down. Eating with mindfulness gives your brain the time to register fullness, which means you’ll eat less.

Look for heart-healthy and nutrition-packed recipes, such as our yummy Blueberry Buckwheat Pancakes, packed with beneicial lavonoids, beta-carotene, vitamin C, and folate. Plus, foods rich in iber may help lower your risk for heart disease, stroke, obesity, and type 2 diabetes. Get the recipe at DiabeticLivingOnline.com/ Pancakes.

photos Marty Baldwin (nuts, leash), Greg Scheidemann (yarn), Jason Lindsey (dogs)

Dog walking provides exercise and socializing for both you and your pooch.

Find more heart-smart recipes: DiabeticLiving Online.com/Heart

KNOW YOUR NUMBERS Below are general guidelines. Goals may be adjusted by your doc to fit individual needs. Blood Pressure GOAL: <140/90 mmHg

10

GET A DOG

Or volunteer at the Humane Society or ASPCA. The CDC cites that pets can decrease your blood pressure, cholesterol, and triglyceride levels, adding to a hearthealthy lifestyle. Plus, petting an animal can lower stress hormones. In fact, an NIH-funded study showed that heart attack survivors with dogs lived longer than those without.

Cholesterol GOAL: total <200 mg/dl, LDL (bad) cholesterol <100 mg/dl Blood Sugar GOAL: A1C <7%

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WEIGHT LOSS SURGERIES:

WHAT YOU NEED TO KNOW NOW

More health care providers are recommending medical intervention for weight loss. Read on so you’re ready for that conversation. writing Jennifer Larson | illustration Sam Ward

Nearly 40 percent of U.S. adults are obese. As this number continues to skyrocket, so does the number of people developing type 2 diabetes and other diseases related to excess weight. Experts routinely advise overweight and obese people with type 2 to lose weight. Shedding a few pounds—or more—can improve your numbers signiicantly.

But some experts increasingly recommend weight loss surgeries—called metabolic and bariatric surgeries in medical parlance—to help achieve weight loss and glucose control if other strategies aren’t working. This ield is evolving fast. But it’s no quick ix. Let’s talk through the options and the risks and beneits to think about for each type of procedure.

Procedures by the Numbers

The surgeries and procedures According to the American Society for Metabolic and Bariatric Surgery (ASMBS), surgery can improve type 2 diabetes in 90 percent of patients and cause remission of type 2 diabetes in 78 percent of them. (Remission occurs when a person is able to maintain normal blood sugar levels without having to take any diabetes medications.) In fact, weight loss surgery is now considered a standard treatment option for people with type 2 diabetes based on a joint statement of 45 international professional organizations, including the ADA, the International Diabetes Federation, and Diabetes UK. In June 2016, the ADA’s journal Diabetes Care published the irst-ever set of clinical guidelines for weight loss surgery as a treatment for people with type 2 diabetes. Deinitions for the most common bariatric and metabolic surgeries and procedures follow.  Roux-en-Y gastric bypass procedure restructures the pathway for food through your body so it will bypass most of the stomach and the upper part of the small intestine.  With a vertical sleeve gastrectomy, a signiicant amount of the stomach is removed. The procedure is much less complicated and has fewer complications than Roux-en-Y, but it may not be as efective at inducing remission of diabetes, says ASMBS immediate past president Raul Rosenthal, M.D.  Gastric band involves putting a band around the upper part of the stomach. This less-extensive surgical procedure tends to be less efective for

weight loss and diabetes remission than gastric bypass.  Duodenal switch is a two-part bariatric surgery in which a large part of the stomach is removed so the amount of food you can consume is restricted, and your intestines are rerouted to cut down on your ability to absorb fat from foods. It can be very efective but is also very complex and has a higher complication rate, Rosenthal says. This less-common procedure is declining in popularity.  Intragastric balloon, a relatively new procedure, temporarily inserts a saline-illed silicone balloon into the stomach to limit how much you can eat. The balloon is not as invasive as some other procedures, but some people don’t tolerate it well, having side efects such as pain and nausea. It’s also temporary. “Balloons have to be removed ater six months, so it’s like going on a diet for six months and then stopping,” Rosenthal says. Considerations Bariatric and metabolic surgeries have become more common, given the success rates in helping people lose weight and improve their diabetes. For some morbidly obese people with diabetes, surgery is the best option. But research is beginning to show it could also help people with prediabetes or type 2 diabetes in less-dire circumstances. In fact, these procedures and surgeries may be ofered to more people in the future, says Suneil Koliwad, M.D., Ph.D., assistant professor in the Diabetes Center at the University of California San Francisco. Obese people are experiencing improvements in blood sugar control

Doctors performed about 196,000 bariatric procedures in the U.S. in 2015, up from 158,000 in 2011. Heres’s the breakdown by percentage:

54 Vertical sleeve gastrectomy

23 Roux-en-Y procedure

17 Other

6 Gastric band

source American Society for Metabolic and Bariatric Surgery

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NOTES ON THE LINGO The old wording for weight loss interventions was “bariatric surgery and procedures.” Now, with the positive effects medical professionals are seeing on obesity-related metabolism issues in addition to these procedures’ weight loss benefits, the terminology has evolved to include “metabolic.” These days, you’ll hear your health care team talking about “metabolic and bariatric surgeries.” The new terminology isn’t a blanket term. Procedures that are only restrictive (such as gastric band, which doesn’t remove any part of the stomach or intestines, but only restricts them) don’t seem to have much impact on metabolism-related conditions. These remain solely “bariatric procedures.”

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right ater surgery (some even in the hospital, but many in the irst week or two), long before they lose signiicant weight. This suggests that the surgery itself, not just the subsequent weight loss, can help people with their diabetes. Some experts now suggest people with diabetes could still beneit from the surgery’s efect on their blood sugar levels, even if they don’t meet the obesity requirements currently recommended for surgery. So those requirements may change. “It’s not there yet, but it’s on the horizon,” Koliwad says. As of now, most insurers require people to be at a BMI of 40, or a BMI of 35 plus obesity-related conditions such as type 2 diabetes, before they cover the surgery. Ask your insurer about speciic requirements. Donna Ryan, M.D., associate editor in chief of the journal Obesity, agrees there will probably be more surgeries in the future for people with diabetes. “There’s a movement toward using BMI as a screener and then identifying people with metabolic problems and using weight loss as a pathway to improvement,” she says. Despite a growing number of success stories, there’s not yet a standardized method for reporting outcomes for bariatric and metabolic surgeries, which makes it challenging to track success on a long-term basis. So consult carefully with your health care provider and thoroughly discuss all the risks, as well as the beneits, before you schedule any type of surgery or procedure.

How to prepare for surgery If you and your health care provider have discussed the surgery option and think it may be right for you, do your homework and learn as much as you can about the procedure before moving forward. Carefully evaluate the surgical center and physician as you consider your options. One way to make sure you will receive the best care possible is to select a program recognized as a Center of Excellence in Metabolic and Bariatric Surgery (surgicalreview.org). Also consider the importance of good postoperative care. It’s vital to a surgery’s success, including resources such as support groups to help you cope with side efects and to teach you how to eat appropriately. “You will have to eat diferently for the rest of your life,” Ryan says. Ater undergoing surgery, you’ll also have to learn how to manage your diabetes, including your medications, diferently. For example, some people still need to take some metformin and maybe even an additional weight loss medication ater surgery, but not everyone will. It can vary, depending on how long you had diabetes prior to the procedure. The ADA’s recent guidelines about bariatric and metabolic surgeries (see “ADA Guidelines on Metabolic Surgery,” p. 51) stress the importance of rigorous follow-up care from a multidisciplinary team ater surgery. In short: Rely on your health care team, including a diabetes educator, to help you every step of the way.

“You will have to eat diferently for the rest of your life.”

ADA’S NEW METABOLIC SURGERY GUIDELINES

illustrations Reprinted with permission, Cleveland Clinic Center for Medical Art & Photography © 2005-2016. All Rights Reserved.

COMMON SURGERIES & PROCEDURES, ILLUSTRATED Bariatric and metabolic surgeries and procedures alter your digestive system to limit the amount of food you take in, which helps you lose weight and can change your metabolism. Some surgeries and procedures make the stomach smaller. Others change the small intestine, the part of the body that absorbs calories and nutrients. All have their complications and risks. Talk to your doctor about what’s safe for you.

Gastric band places an inflatable band around the top of the stomach to make a small pouch—a surgeon adjusts ring size as needed.

Roux-en-Y gastric bypass creates a stomach pouch that aaches directly to the small intestine; limits food intake and fat absorption.

Intragastric balloon inserts a saline-filled balloon in the stomach, which limits food intake.

Vertical sleeve gastrectomy removes a large portion of the stomach, leaving a smaller stomach that limits food intake.

New guidelines published in Diabetes Care suggest bariatric and metabolic surgery beneits go beyond weight loss. The ADA concludes many more people with diabetes could beneit from surgery than under current guidelines because it can improve the body’s balancing of hormones to maintain healthy blood sugar levels, enabling remission. The ADA’s guidelines suggest health care providers consider surgery to treat people with type 2 and 1) BMI at or above 40, 2) BMI 35-39.9 and hyperglycemia uncontrolled by meds and lifestyle, 3) BMI 30-34.9, trouble controlling hyperglycemia with meds. Now it’s a waiting game to see if insurance companies catch up to these guidelines. Talk to your doctor and insurer before considering surgery to ind out what, if anything, is covered.

Duodenal switch is a twopart surgery that removes a large part of the stomach, then reroutes the intestines.

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A 2016 study by the Journal of the American Heart Association found that people with heart disease who exercised moderately for 30 minutes 5 days a week spent an average of $2,500 less per year on health care than those who didn’t.

FREE WAYS TO GET MODERATE EXERCISE If your breath quickens and you break a light sweat, you’re exercising at a moderate intensity. Walking. Walk at a brisk pace around your neighborhood or a local track. On rainy days, make laps inside the mall.

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Gardening. Spring is the time to start tending your garden. You can do continuous garden work such as prepping beds, laying mulch, and planting flowers for exercise. Or push-mow the lawn for 30 minutes. Heavy cleaning. It’s spring cleaning season. Wash windows, scrub floors and counters, vacuum—the to-do list goes on and on. Average calories burned on these activities: about 150 per 30 minutes.

health care per year by exercising if you don’t have heart issues, the JAHA study found.

writing Bailey McGrath; photos Blaine Moats; illustration Fortuna Todisco

$

4 ADRIA GROSS CEO, MedWise Insurance Advocacy

WAYS TO SAVE MONEY ON HEALTH CARE

SAVE MONEY AT THE GROCERY

Adria Gross, medical billing and insurance advocate, shares tips for saving on medical-related expenses.

Grab the

1 Stay in-network.

on prescriptions. 3 Save

It’s best to stick with providers and facilities covered under your plan, and here’s why: Your insurance provider has prenegotiated lower prices with in-network providers. Out-ofnetwork providers may charge more, and you’ll be le paying the difference between what the doc charges and the dollar amount your insurance covers. This is called balance billing.

Get meds at the warehouse store. Costco Pharmacy (along with other warehouse stores) offers lower prices for prescription drugs. A plus: You don’t have to be a member to buy medication. If you’re still struggling to pay for your meds, call your state or local health department and ask about savings programs.

2

4

Ask for it in writing.

likely spend 40 percent more.

earbuds.

Use CPT Codes.

CPT codes are five-digit numbers that describe medical services. Find them on sites like fairhealthconsumer.org to estimate the cost of a procedure or test beforehand. When you leave the hospital, ask for an itemized bill with CPT codes. Check that these codes match the services you received as they determine out-of-pocket spending. Learn more at ama-assn.org.

This gives you hard evidence when negotiating an overcharge or error on a bill. For example, when inquiring about a procedure, ask your insurance provider: Am I covered for this? What’s my copay? What’s my deductible? Then request everything you discussed via e-mail, fax, or mail. This applies to prescription medication coverage, too.

A recent study showed that by

TWEET US! What do you want to ask the billing advocate?

Buy storebrand items. You’ll reduce your bill by 33 percent.

@DiabeticLiving

Buy items in original form.

CASUAL COUPONER’S PLAYBOOK New to couponing? Here’s what you need to know.

Prepped foods like

1

GATHER COUPONS Find coupons for healthy items in the Sunday newspaper or on coupon apps, couponing websites, and your grocer’s website.

2

STUDY CIRCULARS Plan weekly meals around sales. Match coupons with on-sale items to increase savings.

3

KNOW THE RULES Ask your store manager about coupon policies or find the guidelines on the store website.

more.

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51

ASK US ANYTHING

Diabetic Neuropathy “At night, it feels like my feet are on fire. Is this from diabetes?”

PREVENTIVE TIPS  Keep blood sugar as close to normal as possible.  Aain healthy cholesterol and triglyceride levels.  Keep normal blood pressure.  Always wear shoes or slippers.  Exercise regularly.  Maintain healthy weight.  Don’t smoke.  Check feet daily.

A

A burning sensation in your feet could be due to nerve damage from diabetes called peripheral neuropathy. About 50 percent of people with diabetes develop nerve damage, and peripheral neuropathy is the most common kind, afecting toes, feet, legs, hands, and arms.

What’s happening

52

Identify and treat

Symptoms Peripheral neuropathy is the leading cause of diabetic foot sores.

Neuropathy typically shows up irst in toes and feet. You may notice tingling (pins and needles), a burning sensation, or shooting pain. These discomforts typically come and go, seem worse at night, and afect one or both sides of the body. Over time, you may lose all sensation, such as to touch, heat, cold, and pain. Some people have nerve damage but don’t notice any symptoms.

Your doc can do simple tests, such as testing ankle relexes and ability to sense vibrations and hot and cold objects. There aren’t any meds that can prevent or reverse neuropathy, though exercise improves blood low to the feet and hands. Smoking and alcohol abuse up the risk of diabetic neuropathy and infected sores. Prescription drugs, such as duloxetine (Cymbalta) and pregabalin (Lyrica), can help reduce—but not eliminate—pain. sources Christopher Gibbons, M.D., director of the Joslin Diabetes Center Neuropathy Clinic; Rodica Pop-Busui, M.D., Ph.D., codirector of the Neuropathy Center at the University of Michigan in Ann Arbor; Journal of Diabetes, Metabolic Disorders & Control, March 2016.

writing Marsha McCulloch, M.S., RDN; illustration Gwen Keraval

Over time, the nerves of PWDs can become damaged and misire, causing pain. Eventually those nerves die of, resulting in loss of feeling. You may notice your feet are numb yet hurt at the same time. Although dead nerves cause numbness, remaining damaged nerves cause pain. High blood sugar is to blame for some of the nerve inlammation and damage. Risk factors for atherosclerosis (build up in arteries), such as smoking, high cholesterol, and high blood pressure, that cause blood vessel blockages, can make the nerve damage worse, too. The longer you’ve had diabetes, the more likely you’ll experience neuropathy.

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TECHNOLOGY

Automated Insulin Delivery: What You Need to Know The FDA approved the first hybrid closed-loop system, formerly called the artificial pancreas.

I

54

HOW IT WORKS CONTINUOUS THE INSULIN THE 1 GLUCOSE 4 PATIENT 3 PUMP 2 ALGORITHM MONITOR (CGM) An algorithm The pump adjusts You do glucose

SPR 2017 Mark Your Calendar! The Medtronic 670G will be available to consumers this spring.

A CGM measures interstitial glucose and sends readings to pump every 5 minutes.

(soware) processes that info and calculates the correct dose of basal insulin.

and delivers basal insulin accordingly through the infusion site.

readings to calibrate the device and correct high glucose and enter carbs for meal boluses.

writing Bailey McGrath, Kaili Meyer; photos Medtronic, FDA; illustration Colin Hayes

It’s inally arrived: the irst version of an artiicial pancreas. In fall 2016, the FDA approved Medtronic’s MiniMed 670G hybrid closed-loop system, making it the world’s irst automated insulin delivery (AID) system (aka artiicial pancreas). The system, prescribed by a doctor, automatically adjusts basal insulin to prevent highs and lows. For people with type 1 diabetes, it means improved glucose control and a better night’s sleep, though you’ll still need to enter carbs for boluses. Other companies developing AIDs include Tandem, Insulet, Bigfoot, and Beta Bionics, so more versions will be released in the coming years. The ultimate goal: a fully automated system.

10 COURTNEY LIAS Director of the Division of Chemistry and Toxicology Devices for the FDA

DL: Describe your job? CL: I’m the director of an FDA division that regulates laboratory tests. One of its branches oversees diabetes diagnostic devices, regulating meters, CGMs, hemoglobin A1C tests, and these AIDs. DL: What does the deviceapproval process look like? CL: We want to understand what PWDs deal with and how they use current devices. Then we work with product developers to help them do the best study possible. We use that data to determine device efectiveness and safety.

Our community on Facebook had questions about the AID. We answered.

MINUTES WITH COURTNEY LIAS

“HOW MUCH DOES IT COST?” Pricing will be similar to other Medtronic pump systems. Patients on the MiniMed 630G will be irst in line for the 670G and may receive a discount through the Medtronic Pathway Program. Learn more at medtronicdiabetes.com.

DL: The FDA approved Medtronic’s AID in onethird the usual time. How? CL: We communicated well with Medtronic, made sure our expectations were clear and that we knew what their approach was, and we were all in agreement. We’re willing to do that with the other companies, too. DL: Why call them AIDs? CL: Everyone has diferent expectations for the term “artiicial pancreas.” AID is more of a description of what they do.

WHAT TOOK SO LONG? In 2006, AID was brand-new technology with major safety and eicacy concerns, and manufacturers didn’t have FDA’s expectations to study and develop it. So in 2011, JDRF worked with Congress to push FDA for AID development guidelines, which it released in 2012, giving manufacturers a clear map to a 2016 device approval. Source: Vincent Crabtree, Ph.D., director of research business development, JDRF

WE ANSWERED

“

“ ? YOU ASKED

“WILL IT BE COVERED BY INSURANCE?” JOIN THE CHATTER! Like us on Facebook and become a part of our online community.

Medtronic is working with payers to get the AID covered. We’ll know more when Medtronic releases the product.

“CAN IT BE USED BY TYPE 2 PATIENTS?” The Medtronic 670G is approved for people with type 1 ages 14 and up. However, some companies plan to expand approval for their systems to people with type 2 on insulin therapy ater receiving approval for type 1 use.

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MED NEWS

What’s New in Diabetes Treatment Make mine a combo! Has insulin caused you to gain weight? Two new FDA-approved medications might help: Xultophy (from Novo Nordisk) and Soliqua (from Sanoi Aventis). Each contains a long-acting insulin paired with a GLP-1 agonist. Compared with insulin alone, these type 2 meds provide better blood sugar-lowering capability and result in more weight loss. Biggest risk: lowerthan-expected blood sugars. Other potential side efects include nausea, vomiting, and diarrhea.

YOUR INSULIN MAY CHANGE Interesting news: CVS Health and UnitedHealth Group announced they will remove Lantus (insulin glargine) from their formularies in 2017. Instead, patients may need to get prescriptions for the new biosimilar version, Basaglar. This change in coverage continues a trend to substitute generics—or, in the case of insulins, medications called biosimilars—for brandname drugs. At least one other biosimilar will be available soon.

News on pioglitazone If you took the med Actos (pioglitazone) and were concerned about the risk of bladder cancer, here’s good news: A recent study published in BMJ indicates that this diabetes drug does not increase the risk ater all. Researchers in the United Kingdom followed nearly 375,000 patients with diabetes for almost three years. They found the risk of bladder cancer was the same whether or not a patient used pioglitazone. In other recent research published in the New England Journal of Medicine, the drug was shown to reduce the risk of heart attack or stroke in patients who had a recent stroke or transient ischemic attack (mini stroke) and also have insulin resistance. Talk to your doc or pharmacist about possible side efects before use, including weight gain, edema, and low blood sugar.

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COVERAGE WATCH With a new administration in office, stay up-to-date on health care coverage with the Affordable Care Act, Medicare, and Medicaid at healthcare.gov.

writing Marty Irons, RPh, CDE; photo Jacob Fox

GENERICS In October 2017, Teva Pharmaceuticals will release a generic version of Byea (exenatide), a GLP-1 agonist, in a twice-daily pen.

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L

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Start the Almased Diet today! Ask your Walgreens pharmacist or store associate about Almased and find it in the diabetes aisle. You can also find Almased in CVS Pharmacy, GNC, Rite Aid, the Vitamin Shoppe, Vitamin World and health food stores. To find out more about how to prepare delicious weight loss smoothies with Almased and the four phases of the Almased Diet, download your free copy of the Almased Figure Plan at figureplan.com (enter code DL01A). You can also call us toll-free at 1-877-256-2733. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

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In each issue of Diabetic Living magazine, you’ll find ®

• Amazing Low-Carb Recipes • Supportive Diabetes Community • No-Nonsense Health Advice • Doable Fitness Ideas

Subscribe today! We’ll even send you two years for the price of one, PLUS a free Dinner for 2 cookbook, all for less than $20!

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ts

34

LOW-CA RB RECIPES

10 Ways

Cold Com fo st Your Im munity r t

to Bo o

This Win

Our

FREE

COOKBOOK

ter, p. 41

“You don’t need a silver fork to eat good food.” —Paul Prudhomme, chef

NOURISH

JUST TRY IT!

Beets Add a pop of color to your grocery cart with beets. They star in this flavor-packed dip that makes it easy to reach your five daily servings of fruit and vegetables.

recipe Carla Christian, RD, LD; photos Adam Albright; styling Jennifer Peterson

Turn up the beet Colorful beets are exactly what health experts are talking about when they say to “eat the rainbow” for heart-healthy and cancer-ighting beneits. Buy beets with smooth skin and fresh stems. To store, remove stems and place in a plastic bag in the fridge up to three weeks. Beets are sweet, but they can taste a little earthy. If that turns of your taste buds, we have you covered with this recipe: Tangy Greek yogurt, garlic, and lemon bring the best of beet lavor into focus. For optimal results, roast beets to maximize their natural sweetness. Save time by cutting them into chunks and boiling until tender, about 25 minutes, or just buy precooked beets.

¼

Candy cane beets, also known as Chioggia beets, are smaller in size and have a milder lavor compared to regular beets. DiabeticLivingOnline.com

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BETTER BASICS

COOKING SCHOOL: Vinaigrees Homemade salad dressings are lower in calories and fat than store-bought and far cheaper. You’ll save big on carbs and sodium, too. The best part: They’re super easy to make. Start by shaking up our base recipe, opposite. Once you’ve mastered it, mix and match ingredients to create your own house favorite.

Know the ratio The formula for a healthy

1:1

60

BASE RECIPE

GETTING STARTED

For 8 servings of vinaigree, combine in a screw-top jar and shake vigorously:

Use our flavor wheel to create variations on the same base. Have fun and experiment, with just one rule: Use 1 part oil to 1 part acid. Start with ¼ tsp. of an ingredient, then taste before adding more. Or skip to the next page for a few of our favorite recipes.

Watch out “Imported from” does not guarantee olives were grown in that

 ¼ cup oil  ¼ cup acid  Something sweet  Something with a kick  Something aromatic  ¼ tsp. salt  ⅛ tsp. black pepper

AR OM

K KIC

AT I

C

Look for “product of” instead.

jalapeño

EE

AC ID

SW T

apple cider

balsamic vinegar

OIL ginger

lime juice

thyme

• olive oil • canola oil • toasted sesame oil

sugar orange juice

red pepper flakes

lemon juice

shallot

honey cilantro

stoneground mustard

Here’s how to choose a good-quality bole:  Know the difference. Olive oil is a blend of virgin and refined-production oil. Extra virgin olive oil (EVOO) has no chemical or industrial refining; it is considered the highest quality.

green onion rice wine vinegar

OLIVE OIL 101

 Find the harvest date. This indicates when the olives were picked. Olive oil is best when consumed within 18 months of harvest. But this date is not legally required to be on the label.  Get it in glass. To preserve freshness, look for olive oil sold in dark glass and placed on a shelf away from sunlight.  Taste it. A quality olive oil has a fresh grassy, peppery taste. Some have a buery flavor, too. Olive oil has a milder taste than EVOO.

dijon-style mustard salt black pepper

SALT & PEPPER

BETTER BASICS

MIX IT UP Try these variations on the base recipe. To make any of these recipes creamy, just add ¼ cup plain Greek yogurt. These will last up to 7 days in the fridge.

CITRUS-LIME VINAIGRETTE + ¼ cup canola oil + ¼ cup lime juice + ¼ cup orange juice + 2 tsp. minced fresh jalapeño pepper + ¼ cup snipped fresh cilantro + ¼ tsp. salt + ⅛ tsp. black pepper PER SERVING (2 Tbsp. each) CAL 66, FAT 7 g (1 g sat. fat), CHOL 0 mg, SODIUM 73 mg, CARB 2 g (0 g fiber, 1 g sugars), PRO 0 g

Perfect pair Balance the sweet citrus notes with peppery arugula.

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HONEYMUSTARD VINAIGRETTE + ¼ cup olive oil + ¼ cup lemon juice + 2 Tbsp. honey + 2 tsp. stone-ground mustard + 1 tsp. snipped fresh thyme + ¼ tsp. salt + ⅛ tsp. black pepper PER SERVING (2 Tbsp. each) CAL 124, FAT 11 g (1 g sat. fat), CHOL 0 mg, SODIUM 143 mg, CARB 8 g (0 g fiber, 7 g sugars), PRO 0 g

Perfect pair Hearty kale won’t wilt under this dressing. It’s great with pork, too.

ASIAN VINAIGRETTE + ¼ cup toasted sesame oil + ¼ cup rice vinegar + 1 Tbsp. sugar or sugar sub equivalent + 2 tsp. minced fresh ginger + ¼ cup sliced green onions +¼ tsp. salt + ⅛ tsp. black pepper PER SERVING (2 Tbsp. each) CAL 95, FAT 9 g (1 g sat. fat), CHOL 0 mg, SODIUM 98 mg, CARB 3 g (0 g fiber, 3 g sugars), PRO 0 g

Perfect pair Serve this vinaigrette over rice noodles, chicken, or shrimp.

APPLEBALSAMIC VINAIGRETTE + ¼ cup olive oil + ¼ cup white balsamic vinegar or balsamic vinegar + ¼ cup apple cider + ¼ cup finely chopped shallots + 2 tsp. Dijon-style mustard + ¼ tsp. salt + ⅛ tsp. black pepper PER SERVING (2 Tbsp. each) CAL 82, FAT 7 g (1 g sat. fat), CHOL 0 mg, SODIUM 103 mg, CARB 5 g (0 g fiber, 5 g sugars), PRO 0 g

Perfect pair Toss delicate greens, such as spring mix, with this subtly sweet dressing.

BUILD A BETTER SALAD Salads are a healthful choice, right? Not always. Use these tips to ensure your salad is filled with balanced and carb-smart ingredients.

1

Starchy veggies and legumes, such as corn and beans, add carbs but are also a good source of fiber. Keep your serving to ¼ cup.

2

Load salads with nonstarchy veggies, such as sweet peppers, carrots and cucumbers. One cup equals about 25 calories and 5 grams carb.

3

Opt for a source of lean protein, such as 2 oz. chicken or pork or ½ cup low-fat coage cheese. Nuts, beans, and cheese provide some protein, too.

4

Shredded cheese adds protein and calcium but can be high in fat. Keep your portion to 1 Tbsp.

5

Your best choice is a light vinaigree dressing on the side. To save on calories, dip your fork into the dressing before spearing a bite.

asparagus WHAT’S IN SEASON

This low-carb, versatile vegetable peaks in spring. Its folate content may help lower your risk of heart disease, and its fiber keeps your gut in good health. recipes Laura Marzen, RD, LD | photos Blaine Moats | styling Jennifer Peterson

Fresh Asparagus-Tomato Salad, p. 117

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Grilled BaconWrapped Asparagus with Spiced Glaze, p. 111

Panko-Parmesan Asparagus with Garlic Dipping Sauce, p. 111

Quick-cooking asparagus is made for appetizers. For a lower-fat take, wrap multiple spears in just two bacon strips, or bake in panko for low-carb crunch. 66

Grilled Asparagus-Onion Crostini, p. 117

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ACE YOUR ASPARAGUS Get the most out of your green spears with these must-know tips:

 Buying Fresh asparagus should be firm with dark green or purpletinged tips. If a bunch feels bendy, pass and find another. Look for plump, straight spears without dry ends.

 Storing Make asparagus last longer by wrapping the ends in a damp paper towel.

 Prepping Break off the woody root ends of asparagus before cooking. It will naturally snap where the root ends and the fresh part begins.

 Cooking Cook asparagus until crisp-tender: easily pierced with a fork but still crunchy. If it cooks too long, it will be mushy and bier.

Spring Asparagus Tart, p. 118

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Grilled Asparagus and Shrimp with Pasta, p. 113

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Chicken Pasta Primavera, p. 116

TABLE FOR ITALIAN recipes Colleen Weeden | photos Adam Albright | styling Jennifer Peterson

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Our made-over classics are light in calories and carbohydrate but full of flavor in every bite.

White Bean Ragout, p. 116

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GET SAUCY  Alfredo sauce is high in fat. Instead, toss your pasta primavera with our white sauce made with cauliflower.  Marinara can be high in sodium. Our version uses roasted red sweet peppers, fresh basil, and garlic for flavor without salt.  Pesto is oen a calorie bomb, but we used almond milk to keep this dish light.

Chicken Parmesan with Broccolini, p. 115

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Flatbread with Pesto and Mozzarella, p. 118

For more diabetes-friendly Italian meals visit: DiabeticLivingOnline.com/Italian

DiabeticLivingOnline.com DiabeticLivingOnline.com

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A Healthy Don’t let preparing seafood and fish intimidate you and landlock your cooking. Take a note from our friends in the Northeast and enjoy these coastal classics. You’ll boost your heart health with omega-3 fats and lower your risk of type 2 diabetes with each bite. writing Caitlyn Diimig, RD | recipes Jennifer Stack, M.S., RD, CDE photos Adam Albright | styling Jennifer Peterson

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Seafood Boil, p. 114

A BETTER SEAFOOD BOIL New England’s favorite backyard party starts with heaps of seafood and veggies thrown into one big pot over the fire. Here’s how to do it right.

1 Develop flavor.

Don’t peel your shrimp before cooking. The shells deepen the flavor. You can remove them as you eat—it will be messy, but worth it. To serve, sprinkle with paprika and lemon juice for flavor without salt.

2

Control carbs.

Cut corn cobs into thirds and nix the traditional potato chunks. Cut bread at a 45-degree angle so slices look larger.

3 Manage mess.

For a traditional boil, strain broth and spread food onto parchment or newspaper. Provide bowls for everyone to discard shrimp and clam shells.

Fish and chips’ popularity ballooned during the Industrial Revolution. The cheap eats were perfect for blue-collar workers needing a quick lunch.

Crispy Fish and Chips, p. 113

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New England-Style Hearty Clam Chowder, p. 113

Shrimp Lettuce Rolls, p. 115

SLIM IT HOW WE MADE OVER DOWN THESE COASTAL CLASSICS Fish and chips

Shrimp rolls

Crab cakes

We trimmed calories from this British mainstay that immigrants brought across the pond by using cereal for the crunchy breading. Use sweet potatoes to amp up vitamin A intake.

Folklore says fishmongers invented lobster rolls to use up cheap pieces of the crustacean that merchants and big-city restaurants didn’t want. Today, since lobster isn’t always cheap or easy to find, our recipe calls for shrimp. Instead of mayo and buer, we use light mayo, tofu (trust us!), croutons, and leuce wraps.

We’ve added salmon to our crab cakes. While haddock might be a more familiar fish on the East Coast, salmon boasts omega-3 fats, which studies show decreases risk of death from heart disease. Serve these cakes with our yogurt-base sauce— it contains less unhealthy saturated fats than tartar sauce.

Clam chowder Chowders are typically a simple, cream-base soup filled with seafood, potatoes, and corn. These were abundant ingredients for East Coast selers and easy to throw together and simmer on the stove while other work was geing done. Our version uses low-fat milk and vegetable stock to reduce calories. To keep carbs in check, we swapped the corn and potatoes for fiber-packed lima beans.

Sea scallops Scallops are a bivalve—the “meat” is encased between two shells, which is almost always removed before market. Healthy and rich-tasting on its own, this coastal favorite just needs a quick sear—not much salt, breading, or fat is necessary.

Native Americans taught New England settlers how to make succotash—a dish of corn and beans. We make it easy by seasoning a mix of frozen vegetables.

Scallops and Succotash, p. 115

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HOW TO BUY SEAFOOD AND FISH If you’ve never bought scallops, clams, or a new type of fish, we have a few tips to help you shop smart. Salmon and Crab Cakes, p. 114

1

Fresh insight

Buy dry-packed sea scallops (not bay scallops) that are sized U/15 or U/10. For fresh clams, ask if they’ve been cleaned or if you should do it yourself (tip, p. 114). Live clams should be closed. If not, give them a tap—if they don’t shut, discard. Rule of thumb: Fresh fish shouldn’t smell “fishy.”

2 Frozen know-how Most “fresh” fish and seafood has been frozen at some point, so you can save cash by shopping the freezer section. Avoid any fish or seafood that appears to be freezer-burned. Buy shrimp head-off in the shell. Shrimp is sized by the number per pound—a small number means big shrimp.

3 Expert help Chat up your store’s fishmonger. Ask how to store, clean, and prep your seafood (they can usually do cleaning and prep for you, too). And always ask how long a purchase will stay fresh.

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EAT CHEAP, EAT HEALTHY Caprese Toast Top 1 slice toasted bread with 3 thin slices tomato; 1½ oz. fresh mozzarella, thinly sliced; 1 Tbsp. snipped fresh basil; and 1 tsp. bottled light balsamic vinaigrette salad dressing. Sprinkle with cracked black pepper.

Top Your Toast

SERVES 1. CAL 243, CARB 25 g (3 g fiber, 3 g sugars)

$1.36 PER SERVING

For an inexpensive way to satisfy hunger, use toast as the base. Follow these healthy recipes, or get creative with leovers. Shop smart. Look for bread brands with fewer than 20 grams of carbohydrate and around 100 calories per slice. Always pick whole grain breads to ensure you’re geing at least 3 grams of good-for-you fiber.

Goat Cheese, Blackberry, and Almond Toast

and 1 tsp. honey.

$1.35

$1.28

PER SERVING

PER SERVING

Greek Salmon Toast Spread 1 Tbsp. reduced-fat cream cheese (neufchatel), softened, onto 1 slice toasted bread. Top with 4 thin slices cucumber; ½ of a 2.5-oz. pouch skinless, boneless pink salmon, coarsely flaked; 1 Tbsp. sliced red onion; and ½ tsp. snipped fresh dill weed. SERVES 1. CAL 207, CARB 26 g (3 g fiber, 3 g sugars)

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Cheddar and Roasted Corn Toast

Mediterranean Toast

Top 1 slice toasted bread with 1 Tbsp. canned whole kernel fire-roasted corn, 1 Tbsp. reduced-sodium black beans, and 1 thin slice sharp cheddar cheese. Broil until cheese is melted. Top with 1 Tbsp. Newman’s Own salsa.

Spread 3 Tbsp. hummus onto 1 slice toasted bread. Top with 2 Tbsp. sliced fire-roasted red sweet peppers, 1 Tbsp. crumbled reduced-fat feta cheese, and 1 Tbsp. snipped fresh basil.

SERVES 1. CAL 201, CARB 30 g (4 g fiber, 3 g sugars)

SERVES 1. CAL 235, CARB 35 g (5 g fiber, 3 g sugars)

$1.38

$0.50

Peanut Butter and Apple-Cinnamon Toast

PER SERVING

PER SERVING

$0.46

$0.86

PER SERVING

PER SERVING

White Bean Toast Top 1 slice toasted bread with ⅓ cup canned no-saltadded cannellini beans (white kidney beans), rinsed and drained; ½ tsp. basil pesto; dash garlic powder; and 2 Tbsp. chopped tomato. SERVES 1. CAL 212, CARB 36 g (7 g fiber, 3 g sugars)

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IT’S GOOD TO GATHER Studies show it’s healthy to get together with friends—but parties are notorious for causing even the healthiest among us to fall off the well-eating wagon. We have partyplanning tips that will keep you and your guests healthy and stress-free. So set the table with tasty carb-smart recipes and grab a drink. It’s time to ring in spring!

writing Caitlyn Diimig, RD | recipes Andrea Kirkland, M.S., RD photos Adam Albright | styling Jennifer Peterson | beauty Summer Fuller

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Deviled Eggs Three Ways, p. 111

Sized just right. Serve foods in individual portions to take the guesswork out of carb counting for you and your guests. We especially love when nature does the portion work for us.

84

TOAST TO YOUR HEALTH

Do some sleuthing. If you’re unsure about a guest’s dish, just ask! Say, “This looks amazing! What’s in it?” in a cheery tone to tactfully gauge its carb count. Ask if the recipe is online—you might be able to look up the nutrition info on your smartphone. Mojitos, p. 112

Strawberry, Avocado, and Arugula Salad, p. 118

SET A MINDFUL TABLE Keep the details low-budget and thoughtful for a stressfree evening with guests.

Mix and match. If you don’t have a full set of dinnerware, play up a mix-and-match theme. Buy plates and cups at thri stores for bargain prices.

Think small. Use dinner plates that are 9 inches in diameter and serving utensils that scoop about ½ cup. Larger plates and spoons make it easier to take too much food.

Utilize your yard. There’s no need to ring up a bill at the florist. Cut flowers or newly budded tree stems from your own yard make for elegant, inexpensive, and zero-fuss centerpieces.

Avoid unwanted guests. To keep bugs from biting, place bouquets of natural insect-repelling plants, such as lemon balm and lavender, on your table.

Remain neutral. Choose a toned-down palee with soothing colors. Research shows bold and bright colors, such as red and yellow, lead people to overeat.

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Orzo with Mint, Peas, and Parmesan, p. 117

Grilled Pork Loin with Spicy Apricot Chutney, p. 116

SAVOR THE MOMENT

Be balanced. Keep the plate method in mind. Fill half your plate with nonstarchy vegetables, one-fourth of your plate with a starch, and the last quarter with lean protein.

Small but mighty. A lile goes a long way with this rich dark chocolate mousse that guests can savor. In fact, research backs it up: Dark chocolate satisfies your appetite much quicker than milk chocolate.

Tune in. With all the talking and laughter, dinner parties can distract you from your hunger cues. Throughout your meal, register your hunger on a scale of 1 to 10, with 10 being Thanksgiving-dinner stuffed. Stop eating when your fullness is a 6 or 7.

88

Mini Dark ChocolateMocha Mousses, p. 112

Set the mood. Dining in a relaxing atmosphere, with so light and music, leads people to eat less and enjoy the meal more, according to research from Cornell University. Turn on mellow tunes and light some candles.

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IN THE NEWS

The Nutrition Facts label received a makeover. Get the dish on changes and how they can help you make smarter choices in the grocery aisles. 90

A Expect to see the new labels anytime. Most will be updated by mid-2018.

Ater 20-plus years, the FDA has overhauled its Nutrition Facts label to relect the latest research and dietary recommendations. Nutrition labels can tell you a lot about what you eat, but reading them isn’t always so simple. With heaps of research pointing directly to diet as a major cause of obesity, heart disease, prediabetes, and type 2 diabetes, the updated label should help you make smarter eating choices (no more sneaky sugars!). Big food manufacturers have until July 26, 2018, to update their labels; smaller ones will get an additional year. At irst glance, the new label (opposite) may look a lot like the old one, but there are major adjustments. We’ll note the game changers you should pay attention to.

writing Bailey McGrath; photos Getty Images, FDA

NAVIGATING THE NEW NUTRITION LABEL

WHAT HAS CHANGED Let’s take a closer look at these label tweaks.

1

SERVING SIZE

It now reflects the amount typically consumed. For example, both 12 and 20 oz. sodas will list one serving because most people drink the whole bole. But these aren’t recommended servings, so adjust how much you finish according to your food plan.

NUMBERS TO KEEP IN MIND:

1 2

Daily Value percentages on food labels are based on a 2,000-calorie diet. Yours will vary depending on age, gender, and weight. General daily recommendations:

3

MEN

CALORIES

2 3 TOTAL FAT

Calories per serving are bigger and easier to read.

“Calories from Fat” is now gone because research shows the type of fat you eat is more important than the amount. Saturated fat=unhealthy, unsaturated=healthy.

Weight maintenance: 2,000–2,200 cal.

4

Weight loss: 1,700–1,900 cal.

5

Daily added-sugars intake: Less than 9 tsp.*

ADDED 4 SUGARS Now you can find out how much sugar the manufacturer adds during processing under “Total Carbohydrate.” Unlike naturally occurring sugars found in fruits and milk, added sugars—such as white sugar, honey, and high fructose corn syrup—offer no nutritional benefit. Quick labelreading tip: 4 grams of added sugar equals 1 teaspoon.

5

VITAMIN D & POTASSIUM

These two nutrients have been added. The typical American diet is deficient in both. Vitamin D promotes bone health and boosts immunity, and potassium helps regulate blood pressure. Now vitamins and minerals are listed in grams in addition to % DV.

WOMEN GOOD-BYE, VITAMINS A&C Manufacturers are no longer required to list vitamins A and C. The American diet used to be deficient in both, but most people now meet their daily quota. Calcium and iron will stay on.

% DV QUICK TIP:

5%

Weight maintenance: 1,600–1,800 cal. Weight loss: 1,300–1,700 cal. Daily added-sugars intake: Less than 6 tsp.*

is low.

20% or more is high.

*AHA recommendations

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TELL ME WHAT TO EAT

Breakfast: 1 serving Goat Cheese, Blackberry, and Almond Toast (p. 80) + ½ cup sliced strawberries + green tea with lemon slice

Midmorning snack: 1 serving Beet Hummus (p. 59) + 1 cup assorted vegetable dippers

Lunch: 1 serving White Bean Ragout (p. 116) + ¼ cup red grapes

Afternoon snack: 8 cherry tomatoes + 1 oz. mozzarella pearls + fresh basil leaves

Dinner:

Dessert: 5 oz. red wine + 2 Tbsp. unsalted pistachios *This meal plan is ideal for people trying to lose weight. You might need more calories than this. Ask your health care team for a caloric goal that’s right for you.

1,500

- CALORIE

1- DAY MEAL PLAN

The Mediterranean diet is one of three dietary plans accepted by the USDA. Try it out with this one-day plan—it’s a nutritious way to cut calories. 92

TOTAL CAL 1,431, FAT 51 g (16 g sat. fat), CHOL 211 mg, SODIUM 1,417 mg, CARB 163 g (35 g fiber, 37 g sugars), PRO 67 g

writing Caitlyn Diimig, RD; photos Marty Baldwin; styling Jennifer Peterson

Grilled Asparagus and Shrimp with Pasta (p. 113)

y h t l a e H

65+ LOW-CARB RECIPES

™

Be a Pro in the Kitchen TO GET YOU STARTED

Buy i t today! Pork and Broccoli Noodle Stir-Fry, page 51

2017 Display until May 2

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LESS SALT. LESS FAT.

Be a Pro in the Kitchen! Learn the secrets to smart shopping and food prep with our handy guide for cooking right. Find tasty ways to cut carbs (cauliflower crust!) and our favorite tricks for adding flavor with less salt and fat. Our amazing recipes bring it all home to your table. on newsstands today or purchase it directly at DiabeticLivingOnline.com/CookingGuide

“You don’t have to be great to start, but you have to start to be great.” —Zig Ziglar, author

SHAPE

GEAR & GADGETS

TOP PICKS:

EXERCISE SHOES We talked to experts to find the best shoes for running or walking if you’re carrying extra weight. Their advice: Go for stability shoes, which offer more support than their neutral counterparts. Shock Absorber Asics GEL-Kayano 23, $160; asics.com

Swi Stride Hoka Conquest 3, $170; hokaoneone.com

Go-To Shoe Brooks Adrenaline GTS17, $120; brooksrunning.com

Strong & Stable

writing Bailey McGrath; photos Jacob Fox

Podcasts for a run Podcasts can make a walk or jog fly by, offering entertaining distraction. Subscribe to The Moth, where stories are told in front of a live audience; or follow one story over an entire season in Serial (spin-off of This American Life). Already have a favorite podcast? Try geing lost in it during your next workout.

New Balance 860v7, $125; newbalance.com

Boost of Energy Adidas Supernova Sequence 9, $130; adidas.com

sources Andy Roat, owner, Fleet Feet Sports Des Moines; Julie Grundberg, D.P.M., foot and ankle surgeon at Des Moines Orthopaedic Surgeons, P.C.

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The beneits of yoga—including lowering blood pressure and easing back pain—should be enough to get anyone on the mat. But while nearly 17 million U.S. women embrace their inner yogini, the numbers take a nosedive for those past age 44. That’s unfortunate, experts say. “Yoga can be a lifelong best friend—if you know how to respect and listen to your body,” says Colleen Saidman Yee of Yoga Shanti studios in New York. “Yoga will keep your joints and muscles luid and lexible, and aid digestion and sleep,” she says. Yoga can also have a positive efect on mental health, says John Zrebiec, M.S.W., CDE, director of Behavioral Health Services

at the Joslin Diabetes Center in Boston. “Studies indicate a variety of beneicial outcomes,” Zrebiec says. Yoga may reduce stress, improve mood, increase self-conidence, enhance quality of life, strengthen cognitive function, and boost energy levels. Yoga may even reduce some symptoms of post-traumatic stress disorder. Our recommendation: Just start practicing. Look for a beginner’s DVD or class. “Then show up,” says Saidman Yee. “Chances are you’ll get way more than you expected.” Read on for everything you need to know, whether you’re a irst-timer or a regular wanting to learn more.

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YOGA STYLES “Yoga can be a lifelong best friend—if you know how to respect and listen to your body.”

Seeking enlightenment? Or is fast and sweaty more your MO? “Fortunately, yoga isn’t a one-size-itsall exercise,” says Kristin McGee, a New York City-based yoga instructor. “There’s a type to suit every body and personality.” Here are some styles to try. Best for Beginners: Hatha, Iyengar Though it’s the foundation for most types of modern yoga, Hatha has come to refer to a slow-paced style based on classic poses (asanas) and basic breathwork. “Because it’s straightforward and unhurried, Hatha is an excellent pick for beginners,” McGee says. For newbies interested in anatomy and proper form, she recommends Iyengar yoga. “It puts a heavy emphasis on alignment, using props like blocks, blankets, and bolsters to ease you into the positions.” Best for Strength Training and Weight Loss: Ashtanga, Vinyasa Flow, Power Yoga If your gym ofers one of these Vinyasastyle classes, prepare for a rigorous workout. Designed to generate heat in the body through constant movement, these fast, lowing styles lead you through a series of asanas, linking each with an inhale or exhale. “Challenging poses such as chaturangas (narrow-arm push-ups), repeated sun salutations, and diicult balance postures and inversions recruit every muscle in the body, upping the calorie burn,” McGee says. Traditional Ashtanga classes incorporate chanting and meditation, while the Westernized Power Yoga sessions focus more on athleticism. Best for Chilling Out: Yin, Restorative Yin yoga takes a more passive approach

98

to stretching, allowing your body to relax into poses rather than power through them. “Holding postures for a longer period of time as you pay attention to your breath allows you to quiet your mind,” McGee says. Restorative yoga is similarly gentle and calming, minus the focus on lexibility. Impatient people should steer clear; supported with bolsters and props, the poses may be held up to 20 minutes. Best for Injury Rehab: Viniyoga “This therapeutic practice is ideal for rehabilitation and healing because it’s tailored to each person’s speciic needs,” McGee says. Expect plenty of one-on-one time with a highly trained instructor who will modify the asanas to any physical limitations you have, whether you’re recovering from a sports-related sprain or sot-tissue injury or sufering from chronic low-back pain such as sciatica. Best for Enhancing Energy: Kundalini Meditative and spiritual, this branch of yoga teams luid movements with visualization and breathing exercises, such as the alternate nostril method (using your thumb or ring inger to block one nostril as you inhale or exhale through the other). “The aim is to release blocked energy from the base of your spine,” McGee says, “so it’s great for ighting fatigue and even for improving your sex life.” Best for Self-Awareness: Anusara Combine Iyengar’s emphasis on alignment with self-helpy language and you have Anusara yoga. The slower pace leaves ample time for deep thoughts and soul-searching. “It’s all about heart opening and leading with grace,“ McGee says. “It deinitely has some modern spiritual elements and is quite lovey-dovey.”

YOGA SPEAK Get up to speed with this yoga cheat sheet. Mantra: A few words or syllables to repeat while meditating, either silently or aloud. It’s meant to inspire and keep the mind from wandering—similar to an airmation. Namaste: (NAH-meh-stay) Much like aloha in Hawaiian culture, this word has come to have many meanings, including hello, good-bye, and thank you. Om: A sound meant to signify the hum of the universe; it’s a chanting staple. Savasana: (aka corpse pose) A deep relaxation pose in which your body is completely free of tension, which allows all the beneits of the yoga to take efect.

Sitz bones: Your instructor will say “sit on your sitz bones,” which means to support yourself by connecting with the two bony protrusions in your butt. Sun salutation: A sequence of asanas (classic poses), including mountain pose, standing forward bend, lunge, plank pose, chaturanga, upward-facing dog, and downward-facing dog. Tadasana: (tah-DAHS-anna) Also known as mountain pose, this is the starting position for all standing poses. Stand with your feet parallel and as close together as is comfortable. Firm your thigh muscles, lift the top of your head toward the ceiling, and hang your arms by your side. Continued on page 100

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Head Health: More Yoga Benefits According to the Journal of Diabetes & Metabolism, yoga’s benefits go well beyond the physical. Studies show that regular yoga practice has a positive effect on mental health, including relaxation, improved breathing, and calming of the nervous system. The journal further reports that yoga may improve nerve damage and cognitive functions in people with diabetes, which may benefit management of complications. Yoga may also reverse the negative impact of immune system stress. The NIH dishes out even more reasons to break out the yoga mat, saying that yoga might improve overall quality of life while relieving tension, anxiety, depression, and insomnia.

YOGA AT WORK Sitting hunched over a keyboard for hours on end wreaks havoc on your hips and legs, as well as your neck, shoulders, and back. And if pain and poor posture aren’t bad enough, it’s the sedentary nature of an oice job that’s the true occupational hazard. The CDC warns against prolonged sitting time, saying it increases a person’s risk of chronic diseases such as cardiovascular disease, kidney disease, diabetes, and cancer. Sitting six or more hours a day can even shorten your lifespan. The answer is to regularly get up and get moving at work. The CDC notes that taking breaks in prolonged sitting time could lower a number of health risks. Many itness trackers on the market now have built-in notiications to remind users to get up and move around at regular intervals. Suzan Colón, Integral Yoga Institute instructor, has an even more detailed solution. Her app, Take a Yoga Break ($1.99; iTunes), is a series of yoga-based moves designed to help combat the health dangers of sitting. Based on traditional poses, her prescribed exercises will get you on your feet at regular intervals, increasing circulation and loosening tight muscles while promoting deep breathing. “No special yoga equipment or clothing is required,” Colón says. Program the timer; when the alarm goes of, it’s your cue to stand up and strike a pose. Here are a few of Colón’s moves to get you started.

TREE BREAK Flexes muscles that support the spine and stretches foot muscles. Brace your chair against your desk and stand behind it with your feet together and one hand on top of the chair. Shit your body weight to your let foot without sticking out your let hip. Inhale as you bend your right knee enough to come to your tiptoes. Exhale, rotating your right knee out to the side, as if you’re opening a gate. Inhale, then exhale, returning your knee to the front; inhale as you open it out to the side, then exhale and return your knee to the front. Repeat 4 more times and switch legs, performing a total of 5 times on each leg.

1

2

OFFICE CHAIR POSE Strengthens and tones quads. Push your chair against the desk and stand arm’s length from it with your feet hip width apart. Inhale and then exhale, bending your knees as though you’re about to sit. Go only as low as is comfortable and breathe at a normal pace. Inhale and stand; exhale and bend your knees. Do 3 times, rest a moment, then repeat 3 more times.

3

CORPORATE CAT Flexes muscles that support the spine and stretches foot muscles. Brace your chair against your desk and stand behind it, feet a comfortable distance apart, with both hands on top of the chair but not leaning on it. Inhale a slow, deep breath as you arch your back without straining your neck and bend your let knee forward, coming to your toes. Exhale and round your back while bending your right knee forward. Repeat this move. Do 10 times total, letting the movements follow your easy breaths.

36 million Americans practice yoga, says a study by Yoga Journal and Yoga Alliance.

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I DID IT!

Running for Beer Health Aer years of unhealthy habits, one woman pledges to make big changes when her daughter is born.

Start weight

269 lb. Current weight

131 lb. 102

writing Karla Walsh; photos Trevor Paulhus

before

WHAT WORKED Playlist pick Seventeen years ago, Jessica Oliver collapsed at her part-time job in a hospital lab. “Next thing I knew, I woke up in the ER,” she says. Soon she was diagnosed with a heart murmur, prescribed blood pressure medication, and advised to lose weight. “When my Easier said than done for the 17-year-old, daughter asks who’d always sought comfort in food. if we can take the stairs, it inspires It wasn’t until she gave birth to her daughter me to keep in 2008 and her father was diagnosed with making healthy congestive heart failure at age 43 that Oliver was choices.” inally ready to change. “I was afraid I would need heart surgery by the time I reached my dad’s age,” she says. Oliver started walking 15 minutes a day, and the weight fell of quickly. But six months postpartum, 5-foot-1-inch Oliver hit a plateau at 219 pounds. In March 2009, she started attending Weight Watchers meetings. She added more nutritious, illing foods to her diet. She also joined a gym, committing to an hour of interval training or cardio ive days a week. Today, Oliver and her ticker are in amazing shape. The avid runner with ive marathons and 29 half marathons under her belt is of her blood pressure meds and is a itness role model for her little girl. Best of all, she inally feels comfortable in her own skin.

“The beat of Zendaya’s ‘Replay’ is exactly my running pace. I once listened to it on repeat for a whole half marathon.”

My mantra “If your will does not match your desire, you will never reach your goal.”

A lifesaver “I couldn’t live without my slow cooker. Taco soup—made with ground beef, taco seasoning, canned beans, and veggies— is a family favorite.”

Big goal “Competing in the Boston Marathon is at the top of my bucket list.”

Smart snacking “I munch on a wide variety of fruits and vegetables throughout the day.”

An inspiration

“I learned which foods give me the buck, like fruit, fish, soup, and salad.”

“I like helping others with healthy lifestyle changes as I work toward my own goals.”

The right mind-set “It has to be a lifestyle change—not just a fad. That change has to be something you want, not what others want for you.”

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“You’ve gained weight.” Those were my doctor’s irst words at my checkup last year. Ouch. I knew I’d been stress-eating, and the result was an extra eight pounds. Someone suggested a service that delivers calorie-controlled meals to lose it. At $200 a week, that was a whole lot of (reduced-fat) cheddar to drop. But my dad surprised me with a birthday check and instructions to blow it on an indulgence. I splurged. The irst morning, an insulated tote arrived at my door, containing three meals, a snack, and dessert—all within my allotted 1,200–1,400 daily calories. It was tasty, though portions were tiny: Lunch and dinner—a chicken-mango-arugula salad, plus shrimp with black beans and veggies—were Lean Cuisine-sized. Tomatoes

104

with goat cheese for a snack. Just enough strawberry trile dessert to ill an espresso cup. By day three, my stomach was rumbling. I panicked, thinking, There’s not enough food! But ater my snack, and then dinner and dessert, I felt ine. Once I’d adjusted to the portions, my hunger went away. By month’s end, I lost six pounds. Ater another 30 days, I shed three more. Then I started to worry. What happened when I couldn’t aford the luxury anymore? Determined not to backslide, I started re-creating the dishes and employing strategies I’d learned from the meal service. The scale has held steady ever since. I’ll share the tricks that stuck around ater the boxes stopped arriving at my doorstep.

writing Deborah Skolnik; illustration Oxana Grivina

REAL-LIFE WEIGHT LOSS

DIY DIET SUCCESS Here are the secrets that helped me drop the weight and keep it off. They’ll work for you, too—no delivery meal plan required.

Recalibrate your plate.

Turns out I’m not alone in

My delivery-service diet

“To make sure you’re eating

Geing used to these smaller servings took about a week. Following the plan’s recommendation to spend 30 minutes enjoying each meal helped quite a bit. “Eating slowly gives your brain time to register fullness,” Massey says. To pace yourself, sit at the table for meals and put down your fork between bites.

up 2 Ramp the flavor. “When you’re cuing calories, herbs and spices can prevent you from feeling deprived,” says Lauren Harris-Pincus, RD, the founder of a program called Nutrition Starring YOU

(nutritionstarringyou.com). According to a study in the journal Appetite, people enjoyed the reduced-fat version of a dish as much as they did the full-fat one when herbs and spices were added. In my delivery meals, harissa, a Tunisian hot sauce, gave vegetables a kick, and parsley and mint dressed up meatballs. So try subbing in herbs and spices for fat in your cooking. Fold curry into a cauliflower mash or mix rosemary into a turkey pay. Along with delivering nutrients, such ingredients can lessen your saltshaker dependence. The AHA research found that when people flavored food with herbs and spices, they reduced sodium intake by 966 milligrams a day. That’s a lot!

“It’s the consistent, small change that ends up making the most significant difference.”

3 Use your bean.

Whether it was cannellinis floating in a chicken-vegetable soup or black beans flecked with red onion Cuban-style, my delivery meals were oen brimming with legumes. “Beans are high in both fiber and protein, which can keep you satisfied longer,” says Rebecca Cipriano, M.D., founder of Pop Weight Loss in Freehold Township, New Jersey. In fact, researchers at St. Michael’s Hospital in Toronto found that people felt 31 percent fuller when their meals contained a cup of beans than when they didn’t. Over time, this may add up to some dropped pounds. In one study, people who ate beans regularly weighed an average of seven pounds less than those who didn’t. To bulk up your meals and feel fuller faster, add ½ cup of legumes to soups, salads, and entrées. For a healthy

An RD can teach you the right amounts of carbs and calories for weight loss and nutrition.

We answer the common question: What can I eat? DiabeticLiving Online.com/ mealplan

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105

REAL-LIFE WEIGHT LOSS

snack, Cipriano recommends pureeing your favorite beans with lemon juice, olive oil, and spices to serve as a sliced-veggie dip.

MEAL PLANS TAILORED TO TYPE 2 DIETS

every 4 Make bite count.

If you’re considering a splurge yourself, these services tailor their prepacked, meal-delivery programs specifically to people with diabetes. Jenny Craig A recognized provider of the CDC’s National Diabetes Prevention Program, Jenny Craig for Type 2 gives coaching support from your consultant and more than 80 menu options for meals and snacks. $15–$23 per day, plus shipping; jennycraig.com/site/ diabetes-prevention

Bistro MD This doctor-designed and chef-prepared program has registered dietitians planning your diabetes-friendly meals. The program offers 5- to 7-day options, delivering breakfast, lunch, and dinner, and RD support as needed. $145.95– $179.95 per week; bistromd.com

Nutrisystem D These balanced-nutrition, low-glycemic meal plans include access to RDs, counselors, and CDEs 7 days a week. Customers can log progress through the program’s app. $275–$335 per month; nutrisystem.com

106

A diabetes educator can help you ind a meal plan that its your lifestyle.

My delivery snacks—including a roasted pear and ricoa crostini with arugula, and spicy shrimp with papaya salsa— resembled mini masterpieces. They were much more enjoyable than my typical vending-machine picks and far beer for me. Munching a bag of chips doesn’t feel like an eating experience, Massey explains. “But having a snack that’s full of different tastes and textures is more memorable and satisfying,” she says. For a treat that’s worth the calories, look for a combo of protein and vegetables with a mix of flavors, such as whole grain bread topped with a lile egg salad and a few tasty red sweet pepper slices. No time to prep? Jazz up basic snacks—dust almonds with cocoa or top low-fat Greek yogurt with pomegranate seeds.

a 5 Become grainiac. My starches used to be all white. To my surprise, I enjoyed the fragrant whole grains, like nuy-tasting farro and smoky Chinese black forbidden rice, in my delivered meals. Besides boosting flavor, these whole grains helped stop my urge to graze. “Their high fiber content keeps you full, so you’re less likely to seek out sugary foods,” Harris-Pincus says. In a Tus University study,

people who ate mostly whole grains had 10 percent less belly fat—the kind linked to chronic illnesses like diabetes and heart disease—than those who consumed no whole grains. To incorporate whole grains into your diet, be creative. You can whip up hot quinoa topped with fresh apple slices and cinnamon for breakfast. Or try folding wild rice or barley into your favorite casserole recipe. You can use rolled oats in place of bread crumbs in meat loaf.

6 Plan ahead.

Knowing what I was going to have throughout the day prevented me from eating mindlessly. It was also easier to hold off when I knew when my next meal was coming. “Planning is the key to staying on track,” Massey says. She recommends seing aside time each weekend to prepare a few staples: Grill chicken breasts, roast vegetables, and make beans in the slow cooker. “That way you can easily mix and match sides and proteins for your lunches and dinners,” she says. During the week, take a few minutes every evening to portion out your breakfast for the next day and pack a healthy lunch and snack for work. The weekend is a great time to bulk-cook staples that make it easier to prep the week’s worth of meals at home. Big batches of pasta sauce, black beans, and hearty soups last a long time and are super versatile. Dining out? Review the restaurant’s menu online beforehand and decide on some healthy options. You can choose one once you get to the restaurant.

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QUICK REVIEW

DIABASICS Your guide to the basics of managing diabetes

Amount of sugar in the blood. Goals for a person with diabetes (PWD):  Fasting: 80–130 mg/dl  Before a meal: 80–130 mg/dl  1–2 hours ater a meal:

<180 mg/dl

D-Vocabulary Complications: Diabetes side efects such as damage to heart, blood vessels, eyes, nerves, and kidneys. Hypoglycemia: Low blood sugar. Occurs when blood glucose is lower than normal, generally <70 mg/dl. Signs: hunger, shaking, nervous, sweaty, dizzy, tired, confused.

COUNT CARBS 15 g CARB EQUALS:

A A1C

Blood Pressure

Cholesterol

Average blood glucose. This blood test shows glucose control over the past few months. A normal A1C is <5.7%. Goal: Based on the individual. But in general, for a nonpregnant PWD: <7%

Force of the blood flow in your blood vessels. Goal: <140/90 mmHg

A waxy, fatlike substance in all body cells.

TIP: 2 out of 3 PWDs report having high blood pressure. Be sure to have yours checked at every health care visit.

WHAT ARE CARBS? 2 cup pasta

5 oz. juice

C

B

1 small

1⁄

Hyperglycemia: When blood glucose is above target range (see above). Early signs: blurry vision, frequent peeing, thirst, fatigue, headache. Advanced: fruity breath, dry mouth, breathless, stomach pain, nausea, vomiting, weakness, confusion, risk for coma.

KNOW YOUR NUMBERS

1. Sugars 2. Starches 3. Fibers Sugars and starches make blood glucose rise. Some ibers slow the absorption of sugar postmeal. Women: Meal 45–60 g; snack 15 g Men: Meal 60–75 g; snack 15–30 g

 Total cholesterol Goal: <200 mg/dl  LDL (bad

cholesterol) Goal: <100 mg/dl  HDL (good cholesterol) Women: >50 mg/dl Men: >40 mg/dl  Triglycerides: A type of fat that circulates in the blood. Elevated levels increase risk for heart disease. Goal: <150 mg/dl

FIND SUPPORT. Your diabetes care team should include a doctor and certified diabetes educator (CDE). For a CDE near you: diabeteseducator.org/patient-resources/find-a-diabetes-educator

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writing Marsha McCulloch, M.S., RDN

BLOOD GLUCOSE

DIABETIC LIVING

SPRING RECIPES

Fresh AsparagusTomato Salad, p. 117

RECIPE GUIDE High-standards testing This seal assures you that every recipe in this issue has been tested by the Better Homes and Gardens® Diabetic Living® Test Kitchen. This means each recipe is practical, reliable, and meets our high standards of taste appeal.

SAVVY INGREDIENT SWAPS

Many recipes are adaptable. You can substitute what you have on hand for what you’re missing. Here are a few swap ideas to get you started.

SHALLOT

ONION

If you don’t have shallots on hand, try . . .

Use 2 Tbsp. chopped onion per shallot.

CAPERS

GREEN OLIVES

No capers in your fridge? Then use . . .

Chop them up to add the same briny flavor.

SALMON

TUNA

Salmon boasts healthy fats, but for a lean fish, try . . .

Just buy a cut with similar thickness.

LEMON JUICE

VINEGAR

Lemon juice adds acidity to recipes, but so does . . .

Use ½ tsp. vinegar for every 1 tsp. lemon juice.

ARUGULA

SPRING MIX

We love arugula’s peppery bite, but you can opt for . . .

This salad mix has a similar texture.

PINE NUTS

WALNUTS

Pine nuts add distinct flavor, but you can use . . .

These nuts add crunch and healthy fats, too.

GOAT CHEESE

PARMESAN

This tangy cheese adds bold flavor, but so does . . .

It will satisfy your salt-loving taste buds.

Inside our recipes We list precise serving sizes to help you manage portions. Test Kitchen tips and sugar subs are listed ater recipe directions. If kitchen basics such as ice, salt, black pepper, oil, and nonstick cooking spray are not listed in the ingredients list, then they are italicized in the directions.

Nutrition information Nutrition facts per serving are noted with each recipe; ingredients listed as optional are not included. When ingredient choices appear, we use the irst one to calculate the nutrition analysis.

Key to abbreviations CAL = calories CARB = carbohydrate CHOL = cholesterol PRO = protein

Test Kitchen tip: Handling hot chile peppers Chile peppers can irritate skin and eyes. Wear gloves when working with them. If your bare hands do touch the peppers, wash your hands with soap and warm water.

APPETIZERS

Cucumber-Dill Topping Top filled halves with 1 Tbsp. finely chopped cucumber, 1 ½ tsp. drained capers, and 12 very small sprigs fresh dill. PER SERVING (2 deviled egg halves each) CAL 91, FAT 6 g (2 g sat. fat), CHOL 188 mg, SODIUM 26 mg, CARB 1 g (0 g fiber, 1 g sugars), PRO 7 g

Panko-Parmesan Asparagus with Garlic Dipping Sauce Deviled Eggs Three Ways

SERVES 6 HANDS ON 25 min.

SERVES 6

TOTAL 40 min.

TOTAL 25 min.

6 hard-cooked eggs, peeled 3 Tbsp. plain fat-free Greek yogurt 1 Tbsp. light mayonnaise 2 tsp. Dijon-style mustard ½ tsp. white wine vinegar ⅛ tsp. cayenne pepper BLT Topping, Southwest Topping, and/or CucumberDill Topping 1. Halve hard-cooked eggs lengthwise; remove yolks. Set whites aside. In a bowl mash egg yolks with a fork. Stir in the next five ingredients (through cayenne pepper). 2. Fill a heavy resealable plastic bag with yolk mixture; snip off one corner of the bag. Pipe yolk mixture into egg white halves. Cover and chill up to 24 hours. 3. Add desired topping(s). Cover and chill until ready to serve.

BLT Topping Top filled halves with 2 slices cooked lower-sodium, less-fat bacon, crumbled; 6 grape tomatoes, halved; and 2 tsp. snipped fresh chives. PER SERVING (2 deviled egg halves each) CAL 101 FAT 7 g (2 g sat. fat), CHOL 189 mg, SODIUM 26 mg, CARB 2 g (0 g fiber, 1 g sugars), PRO 8 g

Grilled Bacon-Wrapped Asparagus with Spiced Glaze SERVES 6 TOTAL TIME 25 min.

12 slices lower-sodium, less-fat bacon 12 oz. fresh asparagus, trimmed 2 Tbsp. honey or pure maple syrup 2 tsp. hot water ½ tsp. Dijon-style mustard ⅛ tsp. cayenne pepper 1. On a plate, arrange bacon between four sheets of paper towels. Microwave 1 ½ to 2 minutes or until partially cooked but not brown. Cool. 2. Divide asparagus into six portions. Wrap two slices of bacon around each portion and secure with toothpicks. In a small bowl combine the remaining ingredients. 3. Grill asparagus bundles, covered, on a greased rack over medium 8 to 10 minutes or until bacon is crisp and asparagus is crisp-tender, turning frequently to avoid burning, and brushing with honey mixture the last 2 minutes.

Southwest Topping Top filled halves with 2 Tbsp. fresh salsa, 12 slices fresh jalapeño chile pepper (tip, p. 110), and fresh cilantro leaves. PER SERVING (2 deviled egg halves each) CAL 93 FAT 6 g (2 g sat. fat), CHOL 188 mg, SODIUM 26 mg, CARB 2 g (0 g fiber, 1 g sugars), PRO 7 g

PER SERVING (1 bundle each) CAL 79, FAT 3 g (1 g sat. fat), CHOL 7 mg, SODIUM 151 mg, CARB 8 g (1 g fiber, 7 g sugars), PRO 5 g

Nonstick cooking spray ¼ cup all-purpose flour ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten ¾ cup panko bread crumbs ¼ cup grated Parmesan cheese ¼ tsp. black pepper 24 spears fresh asparagus (about 12 oz.), trimmed 1 recipe Garlic Dipping Sauce 1. Preheat oven to 400°F. Lightly coat a large baking sheet with cooking spray. Place flour in a shallow dish. Place egg in a second shallow dish. In a food processor combine panko, cheese, and pepper. Cover and pulse until fine; transfer to a third shallow dish. 2. Roll each asparagus spear in flour. Dip in egg, then roll in panko mixture to coat. Place ½ inch apart on the prepared baking sheet. Sprinkle with any remaining panko mixture and lightly coat with cooking spray. 3. Bake 12 to 15 minutes or until asparagus is tender and coating is golden. Serve warm with Garlic Dipping Sauce.

Garlic Dipping Sauce In a small bowl combine ¼ cup each light mayonnaise and plain fat-free Greek yogurt, 2 Tbsp. snipped fresh Italian parsley, 1 Tbsp. white wine vinegar, 1 tsp. Dijon-style mustard, and 1 clove garlic, minced. PER SERVING (4 asparagus spears + 1 ½ Tbsp. sauce each) CAL 88, FAT 3 g (1 g sat. fat), CHOL 5 mg, SODIUM 200 mg, CARB 10 g (1 g fiber, 2 g sugars), PRO 4 g

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DESSERTS & DRINKS

Mini Dark ChocolateMocha Mousses Truffle Coatings Coconut: Roll in ½ cup finely shredded unsweetened coconut. PER TRUFFLE: Same as base recipe, except CAL 85, FAT 6 g, CARB 8 g

Chocolate and Sea Salt: Roll in 8 oz. melted dark chocolate. Sprinkle with sea salt. Let stand. PER TRUFFLE: Same as base recipe, except CAL 122, FAT 6 g (4 g sat. fat), CARB 10 g (7 g sugars)

Peanut Butter: Combine 3 oz. melted white baking chocolate and 1 Tbsp. peanut buer; drizzle onto trules. Let stand. PER TRUFFLE: Same as base recipe, except CAL 96, FAT 6 g (4 g sat. fat), CARB 10 g (7 g sugars)

Ancho Chile: Roll in 2 Tbsp. unsweetened cocoa powder. Sprinkle lightly with ground ancho chile pepper. PER TRUFFLE: Same as base recipe, except CAL 79, CARB 8 g

Almond: Roll in ½ cup ground toasted almonds. PER TRUFFLE: Same as base recipe, except CAL 87, FAT 6 g, CARB 8 g

CUSTOMIZE CARBS If the carbs are too high for your individual dietary plan, then at your party (“It’s Good to Gather,” page 82), choose between the Mini Dark Chocolate-Mocha Mousses and the Mojitos or nix one of the sides.

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Mojitos SERVES 6

SERVES 6

HANDS ON 20 min.

HANDS ON 25 min.

TOTAL 1 hr. 20 min.

TOTAL 2 hr. 25 min.

7 chocolate wafer cookies, finely crushed 1½ tsp. buer, melted 1 tsp. honey 5 Tbsp. fat-free milk 1 Tbsp. instant espresso coffee powder 3 oz. reduced-fat cream cheese (neufchatel) ⅓ cup unsweetened cocoa powder ¼ cup powdered sugar 3 Tbsp. dark chocolate pieces, melted 1½ Tbsp. plain fat-free Greek yogurt 2 tsp. vanilla ¾ cup frozen light whipped topping, thawed 12 fresh raspberries, halved Fresh mint leaves 1. In a small bowl combine crushed cookies, melted buer, and honey (mixture will be crumbly). Using the handle of a wooden spoon, press half of the mixture onto booms of six 2-oz. shot glasses. 2. In another small bowl dissolve espresso powder in milk. In a food processor combine milk mixture and the next six ingredients (through vanilla). Cover; process until smooth. 3. Fill a resealable plastic bag with cream cheese mixture; snip off one corner of the bag. Pipe half of the mixture into shot glasses. Top with the remaining crumb mixture and cream cheese mixture. 4. Cover; chill 2 to 24 hours. Top with remaining ingredients. PER SERVING (⅓ cup each) CAL 180, FAT 9 g (6 g sat. fat), CHOL 14 mg, SODIUM 107 mg, CARB 24 g (3 g fiber, 15 g sugars), PRO 4 g

3 ½ ¼ 3 ¾ ½

cups fresh mint leaves cup water cup sugar* limes, thinly sliced cup (6 oz.) white rum cup lime juice Ice cubes 1¾ cups club soda, chilled 1. For simple syrup, in a small saucepan combine 1 cup of the mint, the water, and sugar. Bring just to boiling, stirring to dissolve sugar; cool. Cover and chill at least 1 hour before using. Remove and discard mint. 2. In a pitcher combine 1 cup of the remaining mint and 2 of the sliced limes. Using a muddler or the back of a wooden spoon, crush mint and limes against side of pitcher. Stir in simple syrup, rum, and lime juice. 3. Fill six small glasses with the remaining 1 cup mint, the remaining lime slices, and ice. Strain rum mixture into glasses. Before serving, top with club soda. PER SERVING (⅔ cup each) CAL 127, FAT 0 g, CHOL 0 mg, SODIUM 26 mg, CARB 16 g (3 g fiber, 9 g sugars), PRO 1 g

*Sugar Sub Choose Splenda Sugar Blend. Follow package directions to use ¼ cup equivalent. PER SERVING WITH SUB Same as above, except CAL 114, CARB 12 (5 g sugars)

FISH & SEAFOOD

PER SERVING (1 fish fillet + 4 oz. potato wedges + ½ cup slaw each) CAL 366, FAT 10 g (2 g sat. fat), CHOL 103 mg, SODIUM 564 mg, CARB 40 g (6 g fiber, 9 g sugars), PRO 29 g

asparagus with cooking spray. 4. Grill shrimp skewers and asparagus (place across the grates), covered, over medium 4 to 6 minutes or until shrimp are opaque and asparagus is crisp-tender, turning once. 5. Cut tips from asparagus; cut stalks into 1-inch pieces. Stir asparagus into linguine mixture; heat through. Serve topped with shrimp, the remaining ¼ cup cheese, lemon zest, and mint.

Grilled Asparagus and Shrimp with Pasta

Tip If using wooden skewers, soak in water 30 minutes.

Crispy Fish and Chips SERVES 4 HANDS ON 25 min. TOTAL 50 min.

½ cup plain fat-free Greek yogurt ¼ cup sliced green onions 2 tsp. lime juice 3 cups packaged shredded coleslaw mix 1 lb. sweet potatoes, cut into ½-inch wedges 1 tsp. chili powder 4 4-oz. fresh or thawed frozen whitefish fillets, such as haddock or cod, 1 inch thick 1 egg, lightly beaten 2½ cups puffed corn cereal or cornflakes, crushed 1. Preheat oven to 400°F. For slaw, in a medium bowl combine yogurt, green onions, lime juice, ½ tsp. kosher salt, and ¼ tsp. black pepper. Stir in coleslaw mix. Cover and chill. 2. Line a 15×10-inch baking pan with foil; lightly coat with nonstick cooking spray. Place sweet potatoes in the prepared pan. Drizzle with 1 Tbsp. olive oil and sprinkle with ¼ tsp. kosher salt and the chili powder; toss to coat. Bake 20 to 25 minutes or until tender and browned. 3. Meanwhile, rinse fish; pat dry. In a shallow dish combine egg and 1 Tbsp. water. In another shallow dish combine crushed cereal, ¼ tsp. kosher salt, and ¼ tsp. black pepper. Dip fish in egg mixture, then in cereal mixture, turning to coat. 4. In a 10-inch oven-going skillet heat 1 Tbsp. olive oil over mediumhigh. Add fish; cook just until golden. Turn fish. Transfer skillet to oven; bake 15 minutes or until fish flakes easily. Serve with potatoes and slaw.

SERVES 4 TOTAL 45 min.

16 fresh or thawed frozen jumbo or extra-large shrimp in shells (about 1 lb.) 6 oz. dried whole grain linguine 1 lemon ½ cup chopped onion ½ cup finely shredded Parmesan cheese (2 oz.) ½ cup reduced-sodium chicken broth 1 Tbsp. buer 3 cloves garlic, minced 12 oz. fresh asparagus, trimmed Nonstick cooking spray 2 Tbsp. snipped fresh mint 1. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry. Boil linguine in a large amount of water 6 minutes. Drain, reserving ⅔ cup of the pasta water. 2. Meanwhile, remove 1 tsp. zest and squeeze 1 Tbsp. juice from lemon. In a 10-inch skillet heat 1 Tbsp. olive oil over medium. Add onion; cook 4 minutes, stirring occasionally. Add linguine, the reserved pasta water, and ¼ tsp. black pepper. Cook 4 minutes or just until pasta is tender and most of the water is absorbed, stirring frequently. Add lemon juice, ¼ cup of the cheese, the broth, and buer. Cook and stir 2 minutes more. 3. In a medium bowl combine shrimp, 1 Tbsp. olive oil, ¼ tsp. black pepper, and the garlic. Thread shrimp onto four 10-inch skewers, leaving ¼ inch between pieces. Coat

PER SERVING (4 shrimp + 1 ¼ cups pasta mixture each) CAL 397, FAT 14 g (5 g sat. fat), CHOL 174 mg, SODIUM 385 mg, CARB 38 g (7 g fiber, 4 g sugars), PRO 32 g

New England-Style Hearty Clam Chowder SERVES 4 TOTAL 35 min.

2 1 1 2 ½ ½ ¼ 2 ½

2 1 ½ 4

Tbsp. unsalted buer cup chopped onion cup chopped celery cloves garlic, minced tsp. dried thyme, crushed cup dry white wine or 2 Tbsp. lemon juice cup all-purpose flour cups low-fat (1%) milk cup unsalted vegetable stock or reduced-sodium chicken broth cups frozen baby lima beans, thawed 10-oz. can whole baby clams, undrained cup snipped fresh Italian parsley slices lower-sodium, less-fat bacon, crisp-cooked and coarsely crumbled

1. In a large saucepan melt buer over medium. Add onion and celery; DiabeticLivingOnline.com

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cook 5 minutes or until tender, stirring occasionally. Add garlic, thyme, and ¼ tsp. black pepper; cook and stir 2 minutes. If using wine, remove pan from heat and carefully add to saucepan. Return to heat and cook until nearly evaporated. 2. Sprinkle with flour; cook and stir 1 minute. Stir in milk and stock. Bring just to boiling. Cook and stir until sightly thick. Stir in beans, clams, ¼ cup of the parsley, and, if using, the lemon juice; heat through. 3. Top servings with bacon and the remaining ¼ cup parsley. PER SERVING (1 ⅓ cups each) CAL 378, FAT 10 g (5 g sat. fat), CHOL 76 mg, SODIUM 577 mg, CARB 42 g (7 g fiber, 9 g sugars), PRO 26 g

lemon juice, ¼ cup of the bread crumbs, and the next seven ingredients (through pepper). Add crab and salmon; stir gently just until combined (do not overmix). 2. Place the remaining ½ cup bread crumbs in a shallow dish. Shape crab mixture into eight paies. Dip paies in bread crumbs, turning to coat. 3. In a 10-inch skillet heat 2 tsp. olive oil over medium. Add half of the crab cakes; cook 6 minutes, turning once. Remove from skillet; keep warm. Repeat with another 2 tsp. olive oil and remaining cakes. 4. In a large bowl whisk together 1 Tbsp. of the lemon juice and 2 tsp. olive oil. Add arugula; toss to coat. In a bowl combine lemon zest and the remaining ingredients. Serve cakes with arugula and yogurt sauce. PER SERVING (2 crab cakes + 1 cup arugula + 2 Tbsp. yogurt sauce each) CAL 308, FAT 15 g (3 g sat. fat), CHOL 107 mg, SODIUM 535 mg, CARB 20 g (2 g fiber, 4 g sugars), PRO 22 g

Salmon and Crab Cakes SERVES 4 TOTAL 45 min.

½ 1 ¾ ½ ½ ¼ 1 2 1 ½ 1

2 4 ½ 2 1

cup regular rolled oats lemon cup panko bread crumbs cup finely chopped onion cup finely chopped celery cup light mayonnaise egg, lightly beaten Tbsp. snipped fresh dill tsp. Dijon-style mustard tsp. black pepper 6-oz. pouch refrigerated lump crabmeat, drained and flaked 2.5-oz. pouches skinless, boneless pink salmon, flaked cups baby arugula cup plain fat-free Greek yogurt Tbsp. snipped fresh chives Tbsp. fat-free milk Dash salt

1. Grind oats in a food processor. Remove 1 tsp. zest and squeeze juice from lemon. In a large bowl stir together ground oats, 1 tsp. of the

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Seafood Boil SERVES 6 HANDS ON 30 min. TOTAL 40 min.

8 oz. fresh or thawed frozen shrimp in shells 8 oz. fresh or thawed frozen skinless salmon fillets 2 Tbsp. olive oil 3 oz. cooked Italian-style chicken sausage, halved lengthwise and sliced ½ inch thick 1½ cups sliced celery 1 cup coarsely chopped red onion 1 cup water 1 cup dry white wine or ¾ cup reduced-sodium chicken broth + 2 Tbsp. white wine vinegar 2 sprigs fresh parsley

1 ½ ½ ¼ ¼ 12

tsp. celery seeds tsp. paprika tsp. black pepper tsp. kosher salt tsp. cayenne pepper live clams in shells, scrubbed and soaked 2 large ears of corn, each cut into 3 chunks 3 Tbsp. snipped fresh parsley 6 1-oz. slices French bread, toasted

1. Devein shrimp, but do not peel. Rinse shrimp and salmon; pat dry. Cut salmon into six pieces. 2. In a 5-qt. Dutch oven heat oil over medium. Add sausage; cook and stir 3 minutes. Add celery and onion; cook 5 minutes or just until tender, stirring occasionally. 3. Stir in the next eight ingredients (through cayenne pepper). Bring to boiling. Add clams and corn. Return to boiling; reduce heat. Simmer, covered, 4 minutes. Stir in shrimp and salmon. Simmer, covered, 4 to 5 minutes more or until clam shells open, shrimp are opaque, and salmon flakes easily. Discard any clams that do not open. 4. Top servings with parsley and, if desired, additional paprika. Serve with toasted bread.

Tip To clean live clams, scrub clams in shells under cold running water. In a large container combine 8 cups cold water and 2 ½ Tbsp. salt; add clams. Soak 15 minutes; drain and rinse. Discard water. Repeat soaking, draining, and rinsing twice. PER SERVING (2 cups each) CAL 334, FAT 10 g (2 g sat. fat), CHOL 101 mg, SODIUM 566 mg, CARB 28 g (3 g fiber, 6 g sugars), PRO 27 g

STARCH SWAP If you prefer potatoes, use them in place of the corn in the Seafood Boil (le).

PER SERVING (2 scallops + ⅔ cup succotash + ¼ cup sauce each) CAL 340, FAT 13 g (2 g sat. fat), CHOL 37 mg, SODIUM 439 mg, CARB 29 g (7 g fiber, 6 g sugars), PRO 27 g

Scallops and Succotash SERVES 4

PER SERVING (2 leuce rolls each) CAL 197, FAT 7 g (2 g sat. fat), CHOL 169 mg, SODIUM 359 mg, CARB 9 g (1 g fiber, 3 g sugars), PRO 23 g

HANDS ON 25 min. TOTAL 50 min.

2 3 2 1

medium red sweet peppers Tbsp. lemon juice cloves garlic, minced cup each thawed frozen cut green beans and baby lima beans ½ cup each thawed frozen edamame, peas, and whole kernel corn 8 fresh or thawed frozen sea scallops (about 1 lb.) 2 Tbsp. snipped fresh basil 1. Preheat broiler. Cut sweet peppers in half lengthwise; remove stems, seeds, and membranes. Place peppers, cut sides down, on a foillined baking sheet. Broil 6 inches from heat 10 minutes or until charred. Wrap foil around peppers. Let stand 15 minutes or until cool enough to handle. Peel and discard skins. 2. For vinaigree, in a jar add lemon juice, 2 Tbsp. olive oil, the garlic, and ¼ tsp. each kosher salt and black pepper; cover and shake. For sauce, blend sweet peppers and 3 Tbsp. of the vinaigree until smooth. 3. For succotash, coat a 10-inch skillet with nonstick cooking spray; heat over medium-high. Add green beans, lima beans, edamame, peas, and corn. Cook 5 minutes, stirring occasionally. Stir in the remaining vinaigree; heat through. Transfer to a bowl; cover. 4. Rinse scallops; pat dry. Sprinkle with ½ tsp. kosher salt and ¼ tsp. black pepper. In skillet heat 1 Tbsp. olive oil over medium-high. Add scallops; cook 4 minutes or until opaque and golden, turning once. Serve scallops on sauce with succotash and basil.

3. In a blender or food processor combine the next six ingredients (through mustard). Cover and blend until smooth. In a bowl combine chopped shrimp, the remaining ½ cup celery and ¼ cup fennel, and the carrot. Stir in tofu mixture. Spoon onto leuce leaves and top with croutons and fennel fronds.

Shrimp Lettuce Rolls SERVES 4 TOTAL 45 min.

1 cup ¼- to ½-inch cubes Italian bread (1 oz.) 1 Tbsp. buer, melted 1 lb. fresh or thawed frozen medium shrimp in shells 1 cup finely chopped celery 2 Tbsp. coarsely snipped fennel fronds (set aside) ½ cup finely chopped fennel ½ cup dry white wine or 2 Tbsp. lemon juice 1 bay leaf 1 clove garlic, sliced ½ of a 12-oz. pkg. so, silkenstyle tofu 2 Tbsp. light mayonnaise 1 Tbsp. cider vinegar 1 tsp. reduced-sodium seafood seasoning, such as Old Bay 1 tsp. honey ½ tsp. Dijon-style mustard ¼ cup shredded carrot 8 buerhead leuce leaves 1. Preheat oven to 300°F. For croutons, in a medium bowl toss bread with melted buer and dash black pepper. Spread in a 15×10-inch baking pan. Bake 30 minutes or until bread is golden and crisp, stirring once. Cool in pan on a wire rack. 2. Peel and devein shrimp. Rinse shrimp; pat dry. In a large saucepan combine 1 cup water, ½ cup of the celery, ¼ cup of the fennel, the wine, bay leaf, and garlic. Bring to boiling. Stir in shrimp; reduce heat. Simmer, covered, 3 to 4 minutes or until shrimp are opaque. Remove shrimp; cool. Coarsely chop shrimp.

MEAT MAIN DISHES

Chicken Parmesan with Broccolini SERVES 2 TOTAL 30 min.

2 Tbsp. refrigerated egg product ½ cup whole wheat panko bread crumbs 1 8-oz. skinless, boneless chicken breast half, halved horizontally 6 oz. trimmed Broccolini, large stems halved lengthwise ½ cup roasted red sweet pepper 1 Tbsp. almonds, toasted 1 Tbsp. snipped fresh basil 2 tsp. lemon juice 1 clove garlic, minced 2 Tbsp. finely shredded Parmesan cheese 1. Preheat oven to 425°F. Pour egg into a shallow dish. In another shallow dish combine panko and ⅛ tsp. each salt and black pepper. Dip chicken into egg, then into panko mixture, turning to coat. Place chicken in a 15×10-inch baking pan; lightly coat with nonstick cooking DiabeticLivingOnline.com

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spray. Place Broccolini next to chicken; drizzle with 2 tsp. olive oil. Bake 15 minutes or until chicken is done (165°F). 2. Meanwhile, for sauce, in a food processor combine the next five ingredients (through garlic). Cover and process until smooth. Transfer to a small saucepan; heat through. 3. To serve, spoon sauce over chicken and Broccolini. Top with cheese and additional basil. PER SERVING (3 ½ oz. chicken + 3 oz. Broccolini + ¼ cup sauce each) CAL 345, FAT 12 g (2 g sat. fat), CHOL 86 mg, SODIUM 517 mg, CARB 24 g (5 g fiber, 4 g sugars), PRO 36 g

tender; cool slightly. Transfer to a food processor. Add ¼ cup water, the cheese, and ⅛ tsp. each salt and black pepper. Cover and process until smooth. 2. Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving ¼ cup of the pasta cooking water. 3. Coat a 10-inch skillet with nonstick cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165°F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water to reach desired consistency. Top with basil and, if desired, lemon zest and additional cheese. PER SERVING (2 cups each) CAL 451, FAT 12 g (3 g sat. fat), CHOL 88 mg, SODIUM 527 mg, CARB 45 g (9 g fiber, 9 g sugars), PRO 42 g

Chicken Pasta Primavera SERVES 2 HANDS ON 40 min. TOTAL 50 min.

¼ 1 2 ½ 3 3 2

¾ 4 2

cup chopped onion clove garlic, minced cups cauliflower florets cup reduced-sodium chicken broth Tbsp. finely shredded Parmesan cheese oz. dried whole grain spaghei or linguine cups broccoli florets, 1-inch asparagus pieces, and/or coarsely chopped yellow summer squash cup bite-size strips red sweet pepper chicken breast tenderloins (8 oz. total), halved crosswise Tbsp. snipped fresh basil Lemon zest (optional)

1. For sauce, in a small saucepan heat 2 tsp. olive oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until

116

Grilled Pork Loin with Spicy Apricot Chutney SERVES 6

1 Tbsp. honey 3 cloves garlic, minced Fresh cilantro leaves 1. Place meat in a resealable plastic bag set in a shallow dish. For marinade, in a bowl whisk together the ½ cup lemon juice, the ¼ cup honey, 1 Tbsp. olive oil, the mustard, 4 cloves garlic, and ¾ tsp. kosher salt. Pour marinade over meat. Seal bag; turning to coat meat. Marinate in the refrigerator 8 to 24 hours, turning occasionally. 2. Drain meat, discarding marinade. Brush meat with 1 Tbsp. olive oil. 3. Prepare grill for indirect heat using a drip pan. Place meat on greased rack over drip pan. Grill, covered, 1 ¼ to 1 ½ hours or until a thermometer registers 145°F, turning once. Remove meat from grill. Let stand 3 minutes before slicing. 4. Meanwhile, for chutney, in a saucepan combine the next eight ingredients (through 3 cloves garlic) and ¼ tsp. each kosher salt and black pepper. Bring to boiling; reduce heat. Simmer, covered, 5 minutes. Simmer, uncovered, 10 minutes more or until slightly thickened. 5. Serve meat with chutney and sprinkle with cilantro. PER SERVING (3½ oz. meat + ⅓ cup chutney each) CAL 268, FAT 7 g (2 g sat. fat), CHOL 71 mg, SODIUM 172 mg, CARB 24 g (1 g fiber, 21 g sugars), PRO 26 g

HANDS ON 25 min.

*Sugar Sub We do not recommend

TOTAL 9 hr. 40 min.

using a sugar sub for this recipe.

1 1½-lb. boneless pork top loin roast (single loin), trimmed of fat ½ cup lemon juice ¼ cup honey 2 tsp. Dijon-style mustard 4 cloves garlic, minced 6 fresh apricots, pied and quartered, or 2 fresh peaches, pied and coarsely chopped 6 Tbsp. chopped red onion 5 Tbsp. packed brown sugar* 2 fresh jalapeño chile peppers, seeded (if desired) and finely chopped (tip, p. 110) 2 Tbsp. white wine vinegar 2 Tbsp. lemon juice

White Bean Ragout SERVES 2 TOTAL 25 min.

2 ½ 3 ⅔

tsp. olive oil cup chopped onion cloves garlic, minced cup sliced zucchini

1 tsp. snipped fresh rosemary 1 15-oz. can reduced-sodium white kidney (cannellini) beans, rinsed and drained ½ cup reduced-sodium chicken broth ½ cup chopped roma tomato 2 cups fresh baby spinach 2 Tbsp. finely shredded Asiago cheese 1. In a 10-inch skillet heat oil over medium-high. Add onion and garlic; cook and stir 3 minutes or until onion is tender. Stir in zucchini and rosemary; cook and stir 3 minutes more. 2. Stir in beans, broth, and tomato. Bring to boiling. Stir in spinach; cook just until wilted. Serve topped with cheese. PER SERVING (1 ½ cups each) CAL 263, FAT 7 g (2 g sat. fat), CHOL 6 mg, SODIUM 418 mg, CARB 38 g (11 g fiber, 4 g sugars), PRO 15 g

½ 2 4 1 ⅛ ⅛ 2

cup fresh basil leaves Tbsp. white wine vinegar tsp. olive oil tsp. honey tsp. salt tsp. black pepper Tbsp. shredded Parmesan cheese 2 Tbsp. pine nuts or chopped walnuts, toasted

1. In a large bowl combine the first four ingredients (through basil). 2. For vinaigree, in a small screw-top jar combine the next five ingredients (through pepper). Cover and shake well. 3. Pour vinaigree over salad greens mixture; toss gently to coat. Sprinkle with cheese and nuts. PER SERVING (1 ¼ cups each) CAL 112, FAT 8 g (1 g sat. fat), CHOL 2 mg, SODIUM 123 mg, CARB 7 g (2 g fiber, 4 g sugars), PRO 4 g

1. Lightly coat asparagus and onion with cooking spray. Grill onion, covered, over medium 10 minutes or until tender, turning once and adding asparagus (place across the grates) the last 4 minutes. Remove from grill; cool slightly. Chop onion. In a small bowl combine onion and basil. Cut asparagus into 1- to 2-inch pieces. 2. Meanwhile, hollow out insides of bread halves, leaving ½-inch shells. Add bread halves, cut sides down, to grill. Grill, covered, 1 to 2 minutes or until toasted. Remove from grill. Fill bread halves with onion mixture and asparagus, and sprinkle with cheese. Grill, covered, 1 to 2 minutes more or until booms are toasted and cheese is melted. Cut into slices and top with additional basil.

Tip Use leover bread to make bread crumbs or croutons. PER SERVING (1 slice each) CAL 116, FAT 4 g (2 g sat. fat), CHOL 12 mg, SODIUM 194 mg, CARB 14 g (2 g fiber, 2 g sugars), PRO 6 g

SIDE DISHES

Grilled Asparagus-Onion Crostini SERVES 8 TOTAL TIME 35 min.

Fresh Asparagus-Tomato Salad SERVES 4 TOTAL 20 min.

2 cups mixed salad greens or baby spinach 1 lb. thin fresh asparagus, trimmed and cut diagonally into 1½-inch pieces 1 cup cherry tomatoes, halved

12 oz. thin fresh asparagus, trimmed 3 ½-inch slices red onion Nonstick cooking spray 1 Tbsp. snipped fresh basil 1 12- to 14-oz. loaf plain or whole wheat Italian bread (2½ inches in diameter), halved horizontally ¾ cup shredded Gruyère cheese (3 oz.)

Orzo with Mint, Peas, and Parmesan SERVES 6 TOTAL 25 min.

1 cup dried orzo pasta (6 oz.) 1½ cups fresh sugar snap pea pods, sliced diagonally 1 lemon ⅓ cup freshly shredded Parmesan cheese ¼ cup snipped fresh mint 2 Tbsp. pine nuts, toasted 1 Tbsp. extra virgin olive oil 1 tsp. white wine vinegar ¼ tsp. salt

TOMATO, TUH-MAH-TOH Cherry tomatoes add sweetness, but you can use any tomato in the Fresh Asparagus-Tomato Salad (above). Just slice large tomatoes into ½-inch-thick pieces.

1. Cook orzo according to package directions, adding snap peas the last 1 minute; drain. Rinse with cold water; drain again.

2. Meanwhile, remove 1 tsp. zest and squeeze 2 Tbsp. juice from lemon. In a medium bowl combine lemon zest and juice and the remaining ingredients. Add orzo mixture, stirring to coat. If desired, cover and chill up to 4 hours before serving.

VEGETARIAN MAIN DISHES

Spring Asparagus Tart

Tip To chill orzo mixture up to

SERVES 6

24 hours, leave out the mint until ready to serve. PER SERVING (½ cup each) CAL 173, FAT 6 g (1 g sat. fat), CHOL 3 mg, SODIUM 176 mg, CARB 24 g (2 g fiber, 2 g sugars), PRO 6 g

HANDS ON 30 min. TOTAL 1 hr. 15 min.

Flatbread with Pesto and Mozzarella SERVES 2 HANDS ON 25 min. TOTAL 35 min.

Strawberry, Avocado, and Arugula Salad SERVES 6 TOTAL 20 min.

2 2 2 1½ ¼ 1 1

cups quartered strawberries Tbsp. extra virgin olive oil Tbsp. honey Tbsp. white wine vinegar tsp. salt 5-oz. pkg. fresh baby arugula avocado, halved, seeded, peeled, and chopped ½ cup thinly sliced red onion ¼ cup crumbled reduced-fat feta cheese (1 oz.)

1. For dressing, blend 1 cup of the strawberries, the oil, honey, vinegar, and salt until smooth. If desired, cover and chill up to 48 hours. 2. Arrange arugula on a large plaer. Top with the remaining ingredients and drizzle with dressing. PER SERVING (1 cup each) CAL 141, FAT 9 g (1 g sat. fat), CHOL 2 mg, SODIUM 164 mg, CARB 15 g (3 g fiber, 11 g sugars), PRO 2 g

118

1 7-inch prebaked thin pizza crust, such as Mama Mary’s Thin & Crispy 2 cups fresh spinach ½ cup fresh basil 3 Tbsp. unsweetened almond milk 2 Tbsp. sliced almonds, toasted ¼ tsp. lemon zest ⅛ tsp. black pepper Dash salt 4 thin slices tomato 2 oz. fresh mozzarella cheese, sliced 1. Preheat oven to 425°F. Place crust on a baking sheet. Bake 8 minutes or until slightly crisp. 2. In a food processor blend the next seven ingredients (through salt) until smooth; spread over crust. Add tomato and cheese. Bake 10 minutes more or until heated through. PER SERVING (½ pizza each) CAL 243, FAT 12 g (4 g sat. fat), CHOL 20 mg, SODIUM 388 mg, CARB 23 g (3 g fiber, 2 g sugars), PRO 11 g

1 recipe Tart Pastry (p. 119) Nonstick cooking spray 8 oz. fresh asparagus, trimmed ⅓ cup thinly sliced shallots 2 Tbsp. fat-free milk 2 oz. so goat cheese (chèvre) 1 Tbsp. all-purpose flour 1 cup refrigerated or thawed frozen egg product 1 tsp. snipped fresh thyme ¼ tsp. salt ¼ tsp. black pepper 2 radishes, very thinly sliced (optional) 2 Tbsp. balsamic glaze (optional) 1. Preheat oven to 425°F. Prepare Tart Pastry. On a lightly floured surface, roll pastry into a 15×5-inch rectangle. Transfer to a 13 ¾×4-inch tart pan with a removable boom; do not stretch pastry. Press into fluted sides of pan; trim edge. Line pastry with a double thickness of foil. Bake 20 minutes. Remove foil and bake 5 minutes more or until golden. Cool on a wire rack. 2. Coat a 15×10-inch baking pan with cooking spray. Add asparagus and shallots; coat with cooking spray. Bake 5 minutes. 3. In a medium bowl gradually stir milk into cheese until smooth. Stir in flour. Stir in egg, thyme, salt, and pepper. 4. Transfer asparagus and shallots to pastry shell; add cheese mixture. Bake 15 to 18 minutes or until filling is set. Cool in pan on a wire rack 10 minutes. Remove sides from pan. If desired, serve with radishes, balsamic glaze, and additional thyme.

Tart Pastry In a bowl stir together 1 cup all-purpose flour, ¼ cup whole wheat pastry flour, and ¼ tsp. salt. Using a pastry blender, cut in 2 Tbsp. buer, cut up, until pea-size. Stir in 2 Tbsp. canola oil with a fork just until combined. Pour 1 Tbsp. cold water over part of the flour mixture; toss gently with a fork. Push moistened pastry to side of bowl. Repeat moistening, gradually adding cold water (3 to 4 Tbsp. total) until mixture comes together. Gather pastry into a ball; knead gently just until it holds together. PER SERVING (1 wedge each) CAL 228, FAT 11 g (4 g sat. fat), CHOL 15 mg, SODIUM 348 mg, CARB 23 g (2 g fiber, 1 g sugars), PRO 9 g

RECIPE INDEX APPETIZERS & VINAIGRETTES Apple-Balsamic Vinaigree  ......62 Asian Vinaigree  ........................62 Beet Hummus  ............................... 59 Citrus-Lime Vinaigree  .............62 Deviled Eggs Three Ways  ....... 111 Grilled Bacon-Wrapped Asparagus with Spiced Glaze  .................... 111 Honey-Mustard Vinaigree  .....62 Panko-Parmesan Asparagus with Garlic Dipping Sauce  .................... 111

BREAKFAST Caprese Toast ............................... 80 Goat Cheese, Blackberry, and Almond Toast  .................................. 80

FROM SCRATCH Store-bought tart and pie crusts are notoriously high in carbohydrate, fat, and sodium. Making crusts (Tart Pastry, above) yourself is the best way to ensure healthy eating. Don’t fear making your own homemade crust. Your baking skills are beer than you think! There are just two details you must follow: 1. Cut in the buer until the flour is pea-size. The fat provides tenderness and ensures a flaky crust. If you don’t have a pastry blender, use two knives or a food processor to get the same effect. 2. Make sure you use ice-cold water when moistening the flour. This prevents the buer from melting too soon and inhibiting the structure.

Peanut Buer and AppleCinnamon Toast  ...............................81

DESSERTS & DRINKS Dark Chocolate Truffles ............. 120 Mini Dark Chocolate-Mocha Mousses  ......................................... 112

Salmon and Crab Cakes  ................ 114 Seafood Boil  ................................... 114 Scallops and Succotash  ............ 115 Shrimp Leuce Rolls  ...................... 115

MEAT MAIN DISHES Chicken Parmesan with Broccolini  ............................ 115 Chicken Pasta Primavera .................. 116 Grilled Pork Loin with Spicy Apricot Chutney  .......................... 116 White Bean Ragout ..................... 116

SIDE DISHES Fresh Asparagus-Tomato Salad  .......................................... 117 Grilled Asparagus-Onion Crostini  ............................................ 117 Orzo with Mint, Peas, and Parmesan  ............................. 117 Strawberry, Avocado, and Arugula Salad  ........................... 118

VEGETARIAN MAIN DISHES

Mojitos  ......................................... 112

Cheddar and Roasted Corn Toast  ......................................81

FISH & SEAFOOD Crispy Fish and Chips ....................... 113

Flatbread with Pesto and Mozzarella  ....................................... 118

Greek Salmon Toast ..................... 80

Mediterranean Toast  .......................81

Grilled Asparagus and Shrimp with Pasta .............................. 113 New England-Style Hearty Clam Chowder ................................... 113

Spring Asparagus Tart  ................... 118 White Beans Toast  ...........................81

RECIPES IN THIS ISSUE From sides to mains, there’s a recipe for everyone in our Spring 2017 issue. Use our color-coded key to ind recipes with less than 30 grams of carb, recipes that take less than 30 minutes to make, and gluten-free recipes (check ingredients lists to make sure the store-bought foods you use are gluten-free).

 30 g carb or less  30 minutes or less  Gluten-free

DiabeticLivingOnline.com

119

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120 Bu Salt

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Dark Chocolate Truffles

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PER BASE RECIPE TRUFFLE: CAL 78, FAT 5 g (3 g sat. fat), CARB 7 g (6 g sugars)

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Diabetic Living® (ISSN 1552-8065), February (Spring) 2017, Volume 14, No. 1. Diabetic Living is published quarterly in February, May, August, and November by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. Periodicals postage paid at Des Moines, IA, and at additional mailing offices. SUBSCRIPTION PRICES: $19.97 per year in the U.S.; $23.97 (U.S. dollars) per year in Canada and overseas. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2). NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Diabetic Living, P.O. Box 37508, Boone, IA 50037-0508. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. Return undeliverable Canadian addresses to: Diabetic Living, 2835 Kew Dr., Windsor, ON N8T 3B7. Diabetic Living is a registered trademark in the United States and Australia. © Meredith Corp. 2017. All rights reserved. Printed in the U.S.A.

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recipes Colleen Weeden; photos Adam Albright; styling Jennifer Peterson

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Truffle Shuffle

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Made with rich dark chocolate, just one trule will satisfy a sweet craving. nu t

For base recipe, in a 2-qt. saucepan stir 12 oz. dark chocolate, chopped, and 4 oz. reduced-fat cream cheese over low until melted (mixture will be slightly grainy). Remove from heat. Stir in 1 tsp. vanilla. Transfer to a bowl. Cover and chill 1 to 1 1⁄2 hours or just until irm. Shape mixture into 1-inch balls. Roll in desired coatings: Coconut, Chocolate and Sea Salt, Peanut Butter, Ancho Chile, and/or Almond (p. 112). Store, covered, in the refrigerator up to 1 week. Makes 28 trules. Pea

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