Diabetic Living - Summer 2016

Summer 2016
s!
Tru s t ouve
Youll L hy
lt
This Hea
CHEESY D
A
FLATBRE
LIVING
IS SUGAR AN
ADDICTIVE
DRUG?
133
POUNDS
GONE!
One Womans
Amazing
Transformation
MEATLESS
MEALS
FOR 2
SLOW
COOKER
STREET
TACOS
EASY & FRESH
DiabeticLivingOnline.com
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SUMMER 2016
LIVE
6
8
Editors Letter
LIVE
Take Charge!
24
Whats new and

noteworthy in
diabetes research,
nutrition, and exercise.
19
Whats New in Insulin
26
10K Steps: Nashville
Get Your Best Eye Exam

Diabetic retinopathy: what it is
and how to screen for it.
28
What I Know Now

Former NBA All-Star
Dominique Wilkins reects on
life with type 2 diabetes.
33
ON THE COVER
Youll Lov
lthy
This Hea
CHEESY
FLATBREAD
p. 80
D-Friendly Shoes
Six DL-approved shoes and
tips for choosing your own.
46
Is Sugar Addictive?
The real problem with sugar.
51
Get Connected
Join blogger Karen Graffeo
for Diabetes Blog Week.
52
Path for Better Living

How one town redesigned
itself to get healthy.
RX Update
The latest in diabetes care
Summer 2016
!
Tru s t us
e
44
Should you switch to one of

these new insulins?
Earn your splurge in

Music City.
80
MOVE
EAT
34
It may be time to rethink your

cholesterol-reducing strategy.
LIVING
IS SUGAR AN
ADDICTIVE
DRUG?
p. 46
133
46
36
104
POUNDS
GONE!
One Womans
Amazing
Transformation
MEATLESS
MEALS
FOR 2
New Cholesterol Meds
96
SLOW
COOKER
STREET
TACOS
91
EASY & FRESH

$7.99
Display until Aug. 2

Vol. 13, No. 2
PHOTOGRAPHER Adam Albright

RECIPE DEVELOPER Laura Marzen,
FOOD STYLIST Jennifer Peterson
64
Why Am I Exhausted?
Take this quiz to nd out whats
making you sluggish.
Healthy Latin Cuisine

Slimming recipes that are
muy delicioso!
Navigate Your Meds

Overcome common obstacles
to stick with your care plan.
42
EAT
72
Protein Spotlight: Yogurt

Tasty ways to eat more of this
diabetes-ghting protein.
Continued on page 4
RD, LD
SUMMER 2016
CONNECT
WITH US
71
88
74
92
78
96
SURF it!
Recipes, Health Tips & More
LIKE it!
Blood Glucose Wednesdays
facebook.com/DiabeticLiving
Continued from page 3
GRAM it!
76
The Bounty of Tomatoes
100
Food pairs that will help you

absorb nutrients you need.
Sauce, chilled soup, atbread

the possibilities are endless.
84
Soak It Up
Daily Humor & Inspiration

instagram.com/
DiabeticLivingMag
Grilled Chicken 3 Ways

Take chicken breast from drab
to fab with three zesty recipes.
90
Food Truck Remakes
MOVE
104
A bad breakup motivated

Ashley James to change.
Street food faves made

healthier.
96
Meatless Meals for 2
106
112
cipes
Get more re
week.
-box each
in
r
u
to yo
Its FREE!
T
SIGN UP A
ingOnline
DiabeticLiv sletter
.com/New
4 Diabetic Living
SUMMER 2016
PIN it!
Find Your Next Favorite Dish
pinterest.com/DiabeticLiving
Pool Power
Water workouts for any
tness level.
You wont even miss the meat

with these four avorful dishes.
tic
Love Diagb?e
Livin and tips sent
I Did It!
A Family Matter
If one of us has type 2, do
we all have to change?
TWEET it!
Tips for a Healthier Life
twitter.com/DiabeticLiving
DIGITAL
EDITIONS
119
120
Recipe Index
A Sweet Ending
This Minty Melonade will
keep you cool on warm
summer days.
BUY it!
Digital editions of Diabetic
Living and special issues are
all available on Zinio, NOOK,
Kindle Fire, and Google Play.
DiabeticLivingOnline.com/
Digital
OFFICE TALK
Whats your
favorite healthy
potluck dish
to bring to a
summer party?
Vinaigrette salad
loaded with crunchy
veggies (try sugar
snap peas!)
Fresh garden tomatoes

and basil with a drizzle
of balsamic vinegar
SUMMER 2016
Editor JEN WILSON

Creative Director MICHELLE BILYEU
EDITORIAL
Senior Associate Editor CAITLYN DIIMIG, RD
Contributing Editors BAILEY MCGRATH,
HOPE WARSHAW, RD, CDE
Contributing Copy Editor CARRIE TRUESDELL
Contributing Proofreader GRETCHEN KAUFFMAN
Administrative Assistant LORI EGGERS
ART
Assistant Art Director NIKKI SANDERS
Contributing Designers LAUREN NORTHNESS, ANANDA SPADT
Contributing Prop Stylists TARI COLBY,
LORI HELLANDER
FOOD
Test Kitchen Director LYNN BLANCHARD
Test Kitchen Product Supervisor CARLA CHRISTIAN, RD, LD
EDITORIAL ADMINISTRATION
Senior Copy Editor SHEILA MAUCK
Business Manager, Editorial CINDY SLOBASZEWSKI
Contracts and Database Manager MARYANN NORTON
Lead Business Office Assistant GABRIELLE RENSLOW
Business Office Assistant KIM OBRIEN-WOLETT
Director, Premedia Services AMY TINCHER-DURIK
Director of Quality JOSEPH KOHLER
Director of Photography REESE STRICKLAND
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Photo Studio Business Manager TERRI CHARTER
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SPECIAL INTEREST MEDIA
Editorial Content Director DOUG KOUMA

Assistant Managing Editor JENNIFER SPEER RAMUNDT
ADVERTISING
DEIRDRE FINNEGAN Publisher

JOSEPH WINES Account Director
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BROOKE ENGELDRUM New York Manager
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MARKETING
KRISTEN STUCCHIO-SUAREZ Group Marketing Director

KATHARINE ETCHEN Associate Marketing Director
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Store-bought salsa
and guacamole with
carrot chips
as dippers
CIRCULATION
LIZ BREDESON Consumer Marketing Director

BLAINE ROURICK Consumer Marketing Manager
JENNIFER HAMILTON Associate Director, Newsstand
INTERACTIVE & LICENSING
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Diabetic Living won two

gold and two silver awards
for delivering the
nations best consumer
health information!
The Recipe Center at BHG.com/Food contains

hundreds of recipes and tips, all tested in the
Better Homes and Gardens Test Kitchen.
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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 specic 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.
My swimsuits
not in a bunch.
wimsuit season is upon

us. I refuse to shudder
when I write that.
Ive never been great with
body image, but wearing whats
essentially a spandex girdle in
public hasnt historically gone
gently on my psyche. Until I
had a daughter.
Children require accessories,
and swimsuits are among them.
For the rst few years, I just
picked up whatever was cheap
and t over a swim diaper.
But Zadie has grown into a
little waterbug. She now has
requirements for a swimsuit. She
has to be able to run, sh, and
swim in it. It must be unbearably
awesomea sweet spot I have
yet to gure out, but she knows
it when she sees it.
Zadie knows her own style,
and shes always chosen clothes
that make her feel comfortable
and condent. Shes dressed
herself since preschoolthe kid
didnt match a single clothing
item for a full three years. It

worked for her. It impressed me.
That was especially true on
our yearly swimsuit expedition.
Zadie was, as usual, totally
unencumbered by the bodyimage baggage of her mom. She
eyed a handful of suits before
instantly recognizing the one.
The transaction was very quick.
We had a little extra time to kill. So
she chose one for me, too.
I wouldnt even have
considered the thing if it hadnt
been so deeply on sale (thanks,
JCPenney!). It was more a tennis
dress than anythingkicky and
fun and kinda prancy.
I loved it the minute I put it
on and actually twirled in front
of the mirror. Zadie clapped.
I didnt transform into Giselle
or anything, but I did resemble
someone who might enjoy an
afternoon at the lake.
That cute suit changed the
swimming dynamic for me: It
just matched me better.
I became the mom who

went to the pool (rather
than the one sweating
buckets back home).
I didnt look any
different than I had
before, but I felt
like swimsuit
season was on
my terms now.
Its tough to do
that, change your mindset about something youre
self-conscious about. Especially
when so much in life is out of
our control: We age, we thicken
at the middle, we get jarring
news from the doctor.
What we do control is how
we react. How we let those
things affect us. How we decide
to limit ourselvesand how we
learn to get over it (even when
were getting the lesson from
our own kids).
For me, Ill be swimming.
Happy summer, friends.
CONNECT WITH US
DiabeticLiving@meredith.com
facebook.com/DiabeticLiving
6 Diabetic Living
SUMMER 2016
MEET OUR ADVISERS
THE FOLLOWING EXPERTS REVIEW ARTICLES THAT

APPEAR IN DIABETIC LIVING MAGAZINE.
Sheri R. Colberg, Ph.D., FACSM, is a professor of
Marty Irons, R.Ph., CDE, practices at a community
exercise science at Old Dominion University. She provides

professional expertise on physical activity to the American
Diabetes Association (ADA) and is a fellow of the
American College of Sports Medicine.
pharmacy and also served in industry and the military. He

presents at diabetes education classes and is an author.
practitioner in Albuquerque. Shes the past president of

Health Care and Education for the ADA.
Francine R. Kaufman, M.D., is chief medical officer

and vice president of Global Medical Affairs at Medtronic
Diabetes. She is a distinguished professor emerita of
pediatrics at the Keck School of Medicine of the University
Southern California and Childrens Hospital Los Angeles.
Alison Evert, M.S., RD, CDE, is a diabetes nutrition
Nathan A. Painter, Pharm.D., CDE, is an associate
educator and the coordinator of diabetes education

programs at the University of Washington Medical Center
Endocrine and Diabetes Care Center in Seattle.
clinical professor of pharmacy at the University of

California San Diego Skaggs School of Pharmacy and
Pharmaceutical Sciences. Hes on the board of directors
for the American Association of Diabetes Educators (AADE).
Marjorie Cypress, Ph.D., CNP, CDE, is a diabetes nurse
Joanne Gallivan, M.S., RDN, is executive director of the

National Diabetes Education Program at the National
Institutes of Health. Shes a member of the Academy of
Nutrition and Dietetics (AND) and the ANDs Diabetes
Care and Education Practice Group.
Sharonne N. Hayes, M.D., FACC, FAHA, is a cardiologist

and founder of the Womens Heart Clinic at Mayo Clinic
in Rochester, Minnesota.
Manny Hernandez is an internationally recognized

health advocate who has lived with type 1 diabetes since
2002. He is cofounder of the Diabetes Hands Foundation
and is on Livongo Healths leadership team.
ASK OUR EXPERT
NATHAN A. PAINTER,
Pharm.D., CDE
Chef Art Smith, star of Bravos Top Chef Masters and

former personal chef for Oprah Winfrey, has type 2
diabetes. Hes the winner of two James Beard Awards.
Hope S. Warshaw, M.M.Sc., RD, CDE, is a dietitian,
diabetes educator, and freelance writer specializing in
diabetes. Shes authored numerous books for the ADA
and is a contributing editor to Diabetic Living magazine.
John Zrebiec, M.S.W., CDE, is director of Behavioral
Health Services at the Joslin Diabetes Center in Boston
and a lecturer in the department of psychiatry at Harvard
Medical School.
Q: Do people with diabetes need dietary supplements?

A: The short answer: maybe. If that) or has food allergies, kidney
patients with diabetes are eating
well-balanced meals with a variety
of fresh vegetables and fruits, then
no. However, metformin can cause
some patients to become decient
in vitamin B12, and that requires a
supplement. Also, any patient who
eliminates a food group (vegetarian/
vegan, low-carb, low-fat, things like
disease, or gastrointestinal disease

may also need a supplement.
If you choose to take a
supplement, pick one with less than
100150 percent of the daily value
for the listed vitamins and minerals.
Men and postmenopausal women
should choose a supplement
without iron.
TAKE CHARGE!
Marsha McCulloch, RD, LD
Planning a sunny-destination trip? Pack sunscreen. Sunburned, cracking, and

peeling skin leaves people with diabetes especially vulnerable to infection. But
choose sun protection carefully. The majority of sunscreens contain an array of
potentially harmful chemicals, including ones that may mimic hormones and
disrupt hormone systems in the body, according to the Environmental Working
Group (EWG). Fortunately, nontoxic yet effective sunscreens are available, based
on a review of more than 1,000 sunscreens by the EWG for safety. The picks
below have an SPF of 30 (heads up: they also contain non-nano zinc oxide as the
active ingredient, so they may appear a little white on the skin). Learn more at
ewg.org/2015sunscreen.
Bare Belly Organics

Sunscreen Cream
$17.95 for 4 oz.
barebellyorganics.com
Badger Organic
Unscented
Sunscreen Cream
$15.99 for 2.9 oz.
badgerbalm.com
BUZZ!
JAWBONE UP2
Poofy's Organics
The Sunscreen
$16 for 3.4 oz.
poofyorganics.com
As evidence stacks up
on the health hazards
of sitting too much, all
kinds of tools are hitting
the market to remind
VIVOSMART
RULE OF THUMB FOR

WHEN TO REPLACE
ATHLETIC SHOES
American College of Sports Medicine
buygarmin.com
8 Diabetic Living
SUMMER 2016
Track the miles on your

sneakers using the GPS on
your mobile device and the
MapMyWalk free app for
iOS and Android. Details at
mapmywalk.com/app.
photos: GETTY IMAGES, BLAINE MOATS
CLEAN
Sunscreen
WRITER
Wet Your Whistle,

Whittle Your Middle You may
have heard that drinking water before
meals helps ll you up, but there hasnt
been much scientic proofuntil now. In
a small study, obese adults drank 16 ounces
of water 30 minutes before breakfast,
lunch, and dinner for 12 weeks and were
given general healthy lifestyle advice.
Compared with a control group, the
water drinkers lost an average of
2 pounds more.
Obesity, 2015
STAND MORE, SIT LESS

It may be time to part with your old desk and enlist one that
enables you to quickly switch between sitting and standing, a
recent study suggests. For seven days, scientists put a highly
accurate activity monitor on more than 700 men and women in
the Australian Diabetes, Obesity, and Lifestyle Study, then looked
for associations between sitting and standing and several health
markers. Every two additional hours per day that participants spent
standing instead of sitting was linked with
2 percent lower fasting blood glucose
6 percent lower total/HDL cholesterol ratio
11 percent lower triglycerides
European Heart Journal, 2015
The Soho
exible desk
sits on top of
a regular desk,
pops up and
folds down
quickly, and
squeezes into
small spaces.
$175;
Varidesk;
varidesk.com
[BEY-oh-bab]
baobab:
(noun)
This funny-sounding, tangy

fruit that grows in South
Africa is dubbed a superfruit
nutritional studies have found
it contains thousands of
times more antioxidants
(including polyphenols) than
goji berries and blueberries.
Its also an excellent source
of vitamin C and ber.
Whats more, preliminary
studies suggest the fruits
polyphenols may slow
digestion of starch in the gut,
which helps blunt the rise in
blood glucose after eating
starchy foods like bread.
Baobab is most commonly
sold as a powder you can mix
into foods such as smoothies,
yogurt, oatmeal, pancakes,
and baked goods. Its also
making its way into a growing
number of packaged foods,
including trail mixes, nutrition
bars, cereals, and fruit chews.
Try it! Baobest Baobab
Superfruit Powder, $15.99,
TAKE CHARGE!
10 MINUTES with SUSAN WEINER
2015 American Association of Diabetes
Educators Educator of the Year
Q | Whats your
teaching style?
A | My office is in a house
Susan Weiner, M.S., RDN,

CDE, CDN, runs a private
practice, has written
diabetes books, is the editor
of On the Cutting Edge
(a triannual newsletter
from Diabetes Care and
Education), and she still
nds time to volunteer on
advisory boards for several
diabetes organizations.
We caught up with her to
nd out more.
that's been converted to a

professional building; its a very
comfortable, open area. I dont
use a desk when I speak to
patientstheres nothing in
between us. I use a couch
for my patients to sit on, so
nobody feels bad if theyre
uncomfortable in the chair
because of their weight. I make
it very nonthreatening. I use
motivational interviewing
techniques that help me listen
to where they are. We start at
their goals. Even though I have
a lot of wonderful information
to impart, when you bombard
a patient with a ton of
information, they go nowhere.
People are very overwhelmed
with their diabetes. We take one
small piece at a time. We work
on it. Patients feel accomplished,
and we talk about what their
next smart goal is going to be
as they are ready to accept it.
Q | Why do you think its

important to see a diabetes
educator regularly even if
you feel you have a handle
on your disease?
A | I think were unique. We help
our patients meet their goals, not
necessarily the goals of their
physicians, spouses, or significant
others. And what we help them do
in terms of managing their daily
diabetes self-care behaviors is
extremely important for their
health and well-being physically,
mentally, and emotionally. Many
patients who have a lot of
knowledge and information come
back to me after years just for a
reboot because theyre burnt out,
or their disease has progressed and
they need more information.
Q | Whats your favorite

diabetes organizational tip?
A | Group like with like. Group
your diabetes supplies that you
need to use every day together.
Group your spices together in your
pantry. Keep your fast-acting
sources of carbohydrate together
in one place so theyre reachable.
Grouping like with like will help
you find things when you need
them and will also keep you in
your budget. Bailey McGrath
Safer Exercise
If you manage your diabetes with insulin, plan ahead before
you hit the gym. ExCarbs (excarbs.com) is full of exercise tips
for people with diabetes and offers a handy Exercise Intensity
Calculator to help you gure out what adjustments you
can make to your insulin and/or carbohydrate intake
to reduce the likelihood of a low (hypoglycemia)
from aerobic exercise, such as walking, jogging, or
swimming. The site also guides you through how to
adjust for unplanned aerobic exercise. (Not intended
for elite athletes or nonaerobic exercise, such as weight
lifting or squats.)
14 Diabetic Living
SUMMER 2016
ROCK
OUT
FOR
FITNESS
Quicktry to think of a
drummer in a rock n roll
band who is extremely
overweight. Tough, right?
Probably because drumming
is a terric workout.
Drummers can elevate their
heart rate up to 190 beats
per minutecomparable to
elite athletes.
You can get a drummers
workout, whether or not
you have an instinct for the
backbeat, with POUND,
a new exercise program

that uses a pair of weighted
drumsticks in a 45-minute
cardio jam session. Created
by two women drummers,
the classes follow routines to
music that work your whole
body, especially your core.
Participants do aerobic and
light resistance moves while
constantly drumming on the
oor with quarter-poundweighted Ripstix.
WORK OUT
AT HOME
TO THE DVD
($89.99 plus
shipping;
includes two
Ripstix). Or nd
a local class at
poundt.com.
Martha Miller Johnson
15
TAKE CHARGE!
EAT THIS, THEN THAT

Could the order in which you eat
different types of foods affect
your blood glucose and insulin
levels after a meal? A preliminary
study suggests it might. After an
overnight fast, a small group of
obese people with type 2 diabetes
(treated with metformin) ate the
carbohydrate-rich foods in a test
meal rst, followed 15 minutes
later by protein and nonstarchy

vegetables. A week later, they
repeated the experiment with the
food order reversed.
When participants ate protein
and nonstarchy vegetables rst,
their blood glucose levels were
37 percent lower one hour after
the meal and were still nearly
17percent lower two hours after
EAT
THESE
FIRST
They Had Diabetes?

Billie Jean King, tennis player
Howard Hughes, eccentric billionaire
Thomas Edison, inventor
Laura Ingalls Wilder, author
Mikhail Gorbachev, former president of
the Soviet Union
Neil Young, rocker
Walt Frazier, New York Knicks
basketball playerM. M. J.
16 Diabetic Living
SUMMER 2016
the meal compared with when they

ate carbohydrate-rich foods rst.
Additionally, insulin levels one hour
after the meal were 49 percent
lower when protein and nonstarchy
veggies were eaten rst.
Although further study is needed,
this simple strategy might be an
easy way to improve blood sugar
control. Diabetes Care, 2015
PLAY
TE RIS
CURB
CRAVINGS
A recent study found that playing
Tetrisan electronic puzzle game
that requires quickly moving
colorful blocksfor just three
minutes helped weaken food and
beverage cravings by about onefth in a seven-day study. It seems
that playing a game like Tetris lls
the brain space youd otherwise use
to imagine consuming tempting
fare. Play on tetris.com for free or
buy the app for 99 cents.
Addictive Behaviors, 2015
Nutrino
To answer the
question What
should I eat?
Nutrino offers personalized
meal plans based on the latest
food science. Nutrino takes
into consideration your tastes
and dietary restrictions (such
as gluten and dairy allergies)
and provides a daily meal plan
to help users stay healthy
(the premium service allows
you to plan ahead). You can
also log your own food if you
go off the recommended
meal plan. After you exercise,
Nutrino can suggest the best
recovery snacks and links to
other tness apps, such as
Fitbit and Runkeeper. Basic is
free; premium is $39.96/year
or $18/3months. Available on
Android and iOS.
the Fooducate rating system,

which allows you to scan
an item or use the extensive
database to nd the best
versions of your favorite foods.
Using a grading scale from A+
to D, Fooducate analyzes foods
based on nutrient quality as
well as how processed they are.
Premium options include dietary
personalization, such as glutenfree, Paleo, or vegetarian,
and you can customize the
search to eliminate GMO and
articial ingredients. Basic is
free; premium is $29.99/year
or $4.99/month. Available on
Android and iOS.
MyNetDiary
Diabetes
Want a calorie
counter with a
side of diabetes management?
MyNetDiary features a special
d-friendly version that allows
you to log blood sugars
and medication while also
tracking food and exercise for
an all-encompassing health
snapshot. Features include
blood sugar reminders, barcode
scanning, and graphs for both
blood sugars and nutrition.
Fooducate
MyNetDiary reports that its
In addition to
average user loses 12 percent
standard calorie,
of body weight and lowers A1C
exercise, and weight by 1.4 points. Diabetes version is
tracking, this app shoots you a
$9.99. Available on Android, iOS,
daily tip, healthy recipes, and
and mynetdiary.com.
group-chat options. We love
Allison Nimlos
FIND US
ON
INSTAGRAM!
Download the Instagram app on your smartphone or

follow @diabeticlivingmag online for more carb-smart
recipes, healthy tips, and fun behind-the-scenes photos!
Country Mus
ic Hall
of Fame
Few places make it easier to keep moving than

Music Citystroll past Elvis gold Caddy by day, then
shake it through the honky-tonks all night.
photos (clockwise): COURTESY OF NASHVILLE CONVENTION & VISITORS CORPORATION, GETTY IMAGES, ROBIN CONOVER
WRITER
Partheno
n in Cen
itoriu
n Aud
Ryma
Gaylord
Oprylan
d Resort
tennial P
ark
Jennifer Wilson
Lucky for your step count, the

country-music icons that bring
hordes to Nashville huddle in a superwalkable downtown. Any respectable
tour starts at the Country Music Hall of
Fame (countrymusichalloffame.org),
where youll forever get to brag that
you saw Elvis gold Cadillac, Hank
Williams fringed jacket, and (for an
additional cost) historic Studio B,
where big names like Dolly Parton and
Carrie Underwood have recorded.
From there, you can do a loop past
any number of legendary sightsthe
Johnny Cash Museum (his Gibson!
johnnycashmuseum.com) and the
George Jones Museum (his riding
lawn mower! georgejonesmuseum
.com). Then catch a show at the
Mother Church of Country Music,
the Ryman Auditorium (ryman.com).
But museum-musing is slow-going,
so I started each day with a brisk
walk, exploring anything that wasnt
in NashVegas centralthe sprawling
over-the-topness of Gaylord Opryland
Resort (live radio broadcasts of the
Grand Ole Opry down the road, opry
.com) and a replica of the Parthenon
in Centennial Park (nashville.gov).
I glimpsed Tennessees forested
mountain splendor on my favorite
walk: the easy Radnor Lake trail about
20 minutes south of town. My Uber
driver said Id just missed Mick Jagger
getting in his steps before a concert

with Taylor Swift.
Nashville blogger McKel Hill, RD,
says the citys walkability works in a
healthy travelers favor, but beware
when dining out. Sugar can hide in
the sneakiest places, including goodol Southern barbecue, she says.
Im going to be honest. You cant
walk far enough in a single day to
earn the splurge of lunch at Arnolds,
the gold-standard meat-and-three
joint founded on country food
(arnoldscountrykitchen.com). But if
fellow travelers insist, use all the tricks
weve taught you: Pick the smoked
turkey over fried chicken, order simple
veggies for sides, avoid the mac and
cheese, and drink unsweetened tea.
For a taste of the nontraditional,
Hill likes the Sunower Vegetarian
Cafe (sunowercafenashville.com)
a great buffet-style, plant-based
caf that even meat-eaters will
love! Find more recommendations
on her blog, Nutrition Stripped
(nutritionstripped.com).
If you do this city right, youll
be rocking honky-tonks at night.
Nashvilles warm-up bands killed it
harder than most cities arena acts,
and I nally danced off the last of
lunch between Acme Feed & Seed
(theacmenashville.com) and Roberts
(robertswesternworld.com).
Caf
ower
Sun
Radnor Lake
Trail
19
WAYS FOR YOU TO

STAY POSITIVE
IMPROVING HER MOOD
LIVE
GUIDE TO GOOD HEALTH 8
photo: GETTY IMAGES
A study by BMC
Psychiatry in 2015
found that just
one workout per
week can boost
your mood.
Researchers
suggest that
exercise should
be a fundamental
part of mental
health treatment.
23
W
E
N
If youre using insulin or
considering insulin therapy,
many new options are available.
WRITER Marty Irons, R.Ph., CDE
PHOTOGRAPHER Jason Donnelly
24 Diabetic Living
SUMMER 2016
he goal of insulin therapy

is to keep blood sugars
under control without
causing low blood glucose
(hypoglycemia), so it should be
exible enough that you dont
have to make major changes to
your daily activities.
The good news: Recent
additions to the market allow
physicians to better personalize
your care to your bodys needs.
But always ask if an insulin will t
your lifestyle when your doctor
talks about prescribing it.
Heres a review of the insulins
available now and new additions
to each category. The options
might seem confusing at rst,
but your prescribing physician,
pharmacist, and certied
diabetes educator can help
you identify the insulin(s) that
suit you best.
HOW INSULINS WORK

Insulins differ from one another
based on a few factors.
Onset: How quickly the
insulin starts to work
Peak: When the insulin will
have its greatest action
Concentration: The number
of units of insulin per milliliter.
Its measured by how many
units of insulin are in 1 cc.
For example, Humalog U-200
has twice as much insulin
per cc as U-100.
Duration: How long the
insulin acts in the body
Route of administration:
Injection, inhalation, or
insulin pump
NEW
INSULINS
Theres an inux of new insulins on the market. Read on

to nd out if theres a new product thats right for you.
BIOSIMILAR These insulins are essentially generic

INSULINS versions of existing insulins. They
should provide some cost savings for
patients. Basaglar, a biosimilar of Lantus,
will be the rst available, starting in
December 2016.
RAPIDACTING AND
SHORTACTING
(MEALTIME)
INSULINS
These insulins act to help your body

clear sugar after meals. They are used in
insulin pumps as well as with multiple
daily injection therapy at mealtimes and
for blood sugar correction. Several new
rapid-acting insulins are available: In the
Humalog family is a new higherconcentration U-200 KwikPen;
Humalog U-100 now comes in a
smaller 3-ml vial for patients who need
only a few units per meal. Humulin R
U-500 is now available in a prelled pen
for easier and more accurate dosing
(ususally only 23 injections per day).
INTERMEDIATE No new additions to this category

INSULINS of insulins, which last longer than
mealtime insulins. Theyre used once or
twice daily, sometimes to help with
meals, and often during a specic
period of the day, such as daytime or
overnight. Commonly called NPH
insulin, on market examples include
Novolin N and Humulin N.
STOP!
INSULIN SAFETY
Insulin errors are commonand

scary. Heres what you can do.
WATCH sound-alikesHumulin
vs. Humalog, Novolin vs. Novolog.
CHECK THE CONCENTRATION.
Humalog, Novolog, and Tresiba are
available in both U-100 and U-200.
Humulin R is available in U-100
and U-500.
LONG- Often the rst type of insulin patients

ACTING need, these are injected once or twice
INSULINS daily and work for an extended period.
A new, more concentrated version of
Lantus is now available: Toujeo U-300.
The U.S. Food and Drug Administration
(FDA) also recently approved Tresiba
U-100 and Tresiba U-200. Both are
available in prelled pens.
Combining a rapid/short-acting insulin
PREMIXED
with an intermediate/long-acting
INSULINS
insulin, premixed insulins are usually
injected twice a day. Though simple to
use, they dont provide much exibility
for dosing changes and require users
to eat at the same times each day.
Ryzodeg U-100 is a new combination
insulin of aspart (rapid-acting) +
degludec (long-acting) injected once
or twice daily. It offers more exibility
in dosing time than older mixes.
BASAL
INSULIN +
GLP-1
RECEPTOR
AGONIST
MIXED? Combination insulins

arent interchangeable. Humalog
is not the same as Humalog Mix
75/25, nor is Humulin Mix 70/30
the same as Novolog Mix 70/30.
USE A PREFILLED PEN. Dosing
with pens is almost foolproof. Vials
require extra effort, and dosing
errors occur frequently.
CARRY A LIST of medications
with the box end ap(s) from
the insulin you currently use.
IGlarLixi is a xed-ratio combination of

U-100 glargine (Lantus insulin) +
lixisenatide (a GLP-1 receptor agonist).
It will be available in a pen only. Unlike
most insulins, it appears to be weightneutral (most patients gain weight
while on insulin). FDA approval is
expected August 2016.
SEPARATE day and evening

insulins in different locations.
IF YOURE DISCHARGED from
a hospital, bring your discharge
summary to the pharmacy.
Compare the strength, directions,
and name of the insulin to the
insulin that is dispensed to you.
DONT BE SHY TO ASK your
doctor or pharmacist anything,
especially if you have a concern or
when a new insulin is prescribed.
25
GET
YOUR
BEST
EYE EXAM
WRITER
26 Diabetic Living
Jennifer Larson
SUMMER 2016
Your eyes are the windows to your

soul. Are you taking care of them?
As a person with diabetes, the
greatest risk to your vision is a
condition called diabetic retinopathy,
in which the blood vessels of the
light-sensitive tissue at the back of
the eye (the retina) begin to swell
or leak blood or uid. It can lead to
blindness if not treated early enough.
In fact, nearly one-third of adults
with diabetes over age 40 have
diabetic retinopathy, according to
the U.S. Centers for Disease Control
and Prevention. The good news
is that its preventable and very
treatable if found in the early stages.
If we catch patients at the right
time, we can treat them and prevent

that vision loss, says Paul Aiello,
M.D., professor of ophthalmology
at Harvard University and director
of the Joslin Diabetes Centers
Beetham Eye Institute.
Comprehensive eye exam

Maybe your vision is ne. Maybe you
wear glasses, but other than that, no
problems. Right?
Well, not necessarily.
With diabetic retinopathy, the
damage to your retinas can develop
slowly and without any noticeable
effect on your vision.
Good vision doesnt equal
healthy eyes, says Paul Chous,
photo: GETTY IMAGES
Diabetic
retinopathy is
more common
than you might
think, but you
may not even
realize you
have it. Proper
screening is key
to preserving
your vision.
an optometrist in Tacoma,
Washington, who specializes in
caring for people with diabetes and
who has type 1 himself.
As diabetic retinopathy develops,
it rst may cause vision to become
blurry. The retina may swell, a
complication called diabetic
macular edema. Eventually, it may
advance to the stage known as
proliferative diabetic retinopathy,
in which the eye tries to grow new
blood vessels, causing additional
bleeding or even tearing of the
retina, which can cause blindness.
The only way to detect diabetic
retinopathy before these symptoms
begin is for a doctor to get a good,
prescription for glasses or contact

lenses as needed.
What else are they

looking for?
A comprehensive dilated eye
exam isnt just about searching
for signs of diabetic retinopathy.
Because you have diabetes, you
have an elevated risk of glaucoma
(a disease that damages the optic
nerve) and cataracts (a clouding of
the lens), so your ophthalmologist
or optometrist will search for signs
of these conditions as well.
Your doctor may also talk to
you about your lifestyle. Eating a
healthy diet and getting enough
Good vision doesnt equal healthy eyes."
close look at your retinas with a

comprehensive eye examwhere
the doctor dilates your eyes. You
wont get that type of screening
with your basic vision exam.
The key is early exams,
prevention of damage to the retina,
and early treatment, says Anne
Sumers, M.D., an ophthalmologist
based in New Jersey and a clinical
spokesperson for the American
Academy of Ophthalmology.
And dont put off scheduling
your appointment if youre having
trouble stabilizing your blood
sugar levelsyou may hear that
recommendation before getting
a new prescription because high
blood glucose can temporarily
blur your vision. But one in ve
people with diabetes already shows
signs of retinopathy at the time of
diagnosis, Chous says.
So be sure to get the
comprehensive exam and
schedule a follow-up to get a new
sleep can help you maintain better

control of your blood sugar, which
helps keep your eyes healthier.
Good blood pressure and lipid
control help reduce the risk or
slow the progression of diabetic
retinopathy, too.
Exam prep
Be ready when the doctor
walks into the exam room:
Tell the doctor that you have
diabetes. Your doctor needs to
be aware of your specic risk for
diabetes-related eye diseases.
List all the medications youre
takingnot just the ones for
diabetes. Blood pressure and
cholesterol-lowering medications
can affect your vision and eye
health, too.
Ask when you need to return
and schedule the appointment
before you leave. You may need
more frequent follow-ups if youve
developed signs of retinopathy.
WHEN YOU NEED ONE

According to the American
Diabetes Association (ADA):
Type 1: rst exam within
ve years of diagnosis.
Type 2: rst exam at the
time of diagnosis.
After that, the ADA
recommends an annual
exam. But if you have
well-controlled diabetes
and show no signs of the
disease, an exam every two
years may be an option.
While newer technologies
such as retinal cameras
serve as a screening tool,
theyre not a substitute for
a comprehensive dilated
eye exam.
WHAT TO EXPECT
WHEN YOU GET THERE
Step 1: The Dilation
The ophthalmologist or
optometrist will put dilating
drops into each eye, which
might make your eyes feel
cool or a little dry or sticky.
The drops force your pupils
to widen so the doctor
can examine your retina,
the light-sensitive lining at
the back of each eye. (The
effect may also make your
vision temporarily blurry,
like you accidentally put on
someone elses glasses.)
Step 2: The Exam
Once your eyes dilate (it
takes a few minutes), the
doctor will use a special
machine and a bright
light to look into your
eyes; youll rest your chin
and forehead on special
supports that are part of the
machine. The doctor will
look for problematic signs
like swelling, abnormal
blood vessel growth,
microaneurysms, and
protein deposits.
27
WHO: RETIRED
NBA ALL-STAR,
ATLANTA HAWKS
VICE PRESIDENT
OF BASKETBALL
WHY: DIABETES
ADVOCATE,
PERSON WITH
TYPE 2 DIABETES
AGE: 56
DOMINIQUE WILKINS
What
I Know
Now...
Youll always feel
pressured when
youre around food
you know youre not
supposed to eat.
Its tempting. But
look at how you feel
now as opposed to
how youre going
to feel later.
I can get impatient. Then I say,
OK, this isnt going to change if
Im depressed or frustrated, so just
stay the course. And I think thats
when people make mistakeswhen
they dont stay the course.
AS TOLD TO
28 Diabetic Living
Bailey McGrath
SUMMER 2016
Seeing what my
father and grandfather
went through with
the amputations and
the lack of taking
care, I decided
I wouldnt let
this disease do
to me what it
did to them. I
had to take it
head-on.
Youve got
to tell whole
truthsnot
half-truthsto
your doctor
so hell know
what to treat.
You have to
get away from
pride and
from being
ashamed that
you have an
illness or a
problem.
If you work
hard enough
and you
believe in
yourself,
you can
accomplish
any goal.
BLACKENED CARIBBEAN SHRIMP
with a Dash of Inspiration
Get creative in the kitchen, with Mrs. Dash Seasoning Blends.

With 15 delicious, salt-free flavors, its easy to get inspired.
1 in 5 children faces hunger.

Theres more than enough food in America for every child
who struggles with hunger. Help get kids the food they
need by supporting Feeding America, the nationwide
network of food banks. Together, we can solve hunger.
Join us at FeedingAmerica.org
UPDATE
Whats new and

on the horizon in
diabetes treatment.
WRITER
Marty Irons, R.Ph., CDE
New FDA alert
Double-duty medication
Whats next in research
The U.S. Food and Drug

Administration (FDA) warns that the
glucose-lowering drugs Invokana
(canagliozin) and Invokamet
(canagliozin/metformin combination)
can decrease bone mineral density,
which affects the strength of your
bones. If you are taking either of these
medications, talk to your doctor about
the risk for bone fracture.
A medication that can control weight

and decrease blood sugar: Thats the
possibility of Xultophy, which is under
FDA review. This injectable medication
combines a long-acting insulin with
an incretin mimetic (a drug that tells
your pancreas to release insulin). In
a 26-week study sponsored by Novo
Nordisk, the drugs manufacturer, on
average patients lowered their A1C
by 1.8percentage points and lost
onepound.
It may be possible to extend insulin

production for patients with type 1
diabetes, a small clinical trial suggests.
Scientists injected mega doses of
patients own T cells, a type of white
blood cell, into their bloodstream.
They found the injections prevented
other cells from destroying the insulin
cells of the pancreas. Its too early
to anticipate insulin injections
becoming a thing of the past, but
this therapy will certainly get further
scrutiny.Science Translational
Medicine, November 2015
Beefed-up benets
Diabetes and dementia

Another reason to follow your
treatment plan: New research
indicates that keeping blood glucose
under control can also dramatically
reduce the risk for dementia for
people with type 2 diabetes.
Diabetologia, September 2015
Emergency-ready glucagon
If you experience severe
hypoglycemia that leads to
unconsciousness, an intranasal
treatment in development could help.
Currently in test trials, the single-use
device releases a spray of glucagon
(a natural hormone that helps to raise
blood sugar) powder into the nose.
If this form of glucagon is approved
by the FDA, it will join the ranks of
glucagon shots now available.
Overwhelmed?
We can help you
ask the right
questions at your
next doctors visit.
Download our
appointment
cheat sheet:
DiabeticLiving
Online.com/
Cheat-Sheet
photo: GETTY IMAGES
Can one drug do it all? A recent study

suggests yes. The results, published
in The New England Journal of
Medicine (November 2015), indicate
that the drug Jardiance (empagliozin)
helps the kidneys by lowering both
blood sugar and blood pressure, two
things that damage the kidneys if
elevated. Patients also lost weight and
reduced their risk of stroke or heart
attack. The FDA is currently reviewing
the use of the drug to prevent
cardiovascular death. Empagliozin
is also marketed in combination with
other diabetes meds such as
Synjardy (with metformin) and
Glyxambi (with linagliptin). Talk to your
doctor if youre curious about these
potential benets.
33
Its Time To Rethink Your
CholesterolReducing Strategy
New medications are on the horizon. New recommendations,
too. The upshot: It may be time to have another conversation
about cholesterol-lowering drugs with your doctor.
ending to your cholesterol

levels is just as important
as managing your blood
glucose. Thats because the No. 1
cause of death in the U.S. is heart
disease, and people with diabetes
have a higher-than-average risk.
34 Diabetic Living
SUMMER 2016
New recommendations
Elevated LDL (bad) cholesterol
has long been recognized as a risk
factor for cardiovascular disease.
Lifestyle changes and medications
can help lower high levels of this
plaque-building cholesterol.
Until recently, the American

Diabetes Association (ADA)
recommended that people with
diabetes aim for LDL levels less
than 100 mg/dl. For people
with diabetes who also have
cardiovascular disease, the ADA
recommended lowering LDL to

less than 70 mg/dl.
Heres the big news: Last year,
the ADA recommended a statintype cholesterol-lowering drug
for most people with diabetes, no
matter their LDL cholesterol levels.
Whether youre at moderate or
high risk for cardiovascular disease
determines the particular statin
drug and dose for you. The ADA
recommends other cholesterollowering medications only if you
dont tolerate a statin medication
or otherwise dont benet from it.
The ADAlike the American
Heart Association (AHA)no
longer has specic targets for LDL
cholesterol. However, both the
National Lipid Association (NLA)
and the American Association of
Clinical Endocrinologists (AACE)
recommend LDL goals of less than
70 mg/dl for people with diabetes
at high risk for heart trouble and
less than 100 mg/dl for others.
All four organizations agree: A
statin is the rst drug of choice.
How statin drugs work

Both the ADA and AHA changed
their recommendations on statin
drugs, says Evan Sisson, Pharm.D.,
CDE, associate professor at Virginia
Commonwealth University School
of Pharmacy and a spokesperson
for the American Association of
Diabetes Educators.
We need to prevent some of
those 600,000 deaths each year.
Statins do that, Sisson says. They
protect against heart attacks.
Not only do statin drugs lower
LDL cholesterol levels, they appear
to have an anti-inammatory effect
and stabilize plaque in the blood
vessels, says James Underberg,
M.D., FACPM, FACP, FNLA, clinical
lipidologist and an executive
committee member of the NLA.
When plaque ruptures and spews
inammatory contents inside a
vessel and an obstructing blood
clot forms on that rupture, blocking
blood ow, you have a greater risk
of heart attack or stroke.
In most situations, the ADA
doesnt recommend combining
a statin drug with another
cholesterol-lowering medication
to further reduce LDL levels. The
proof of benet relative to the risk
of side effects is not there, they say.
But because the NLA and
AACE recommend specic LDL
goals, they support combining
medications to bring patients
cholesterol numbers to target.
New meds on the horizon

A brand-new class of cholesterollowering medications will soon
be available, and they differ from
current therapy in many ways.
The new drugs are known as
PCSK9 inhibitors and go by the
trade names Praluent and Repatha.
They dont come in a bottle.
You dont swallow a pill every day.
Rather, a PCSK9 inhibitor is injected
every other week or so.
Some people in clinical trials
have seen LDL cholesterol
plummet to levels well below
40mg/dl. PCSK9 inhibitors
signicantly lower LDL even in
people who have already beneted
from a statin drug, Underberg says.
But it will take more studies to
show that these new drugs prevent
heart attacks, he says.
Sisson says that PCSK9 inhibitors
are currently indicated for a limited
group of people:
Patients with established
heart disease who are unable to
adequately reduce LDL cholesterol
with current therapies.
Individuals with a genetic
condition called heterozygous
familial hypercholesterolemia.
Sisson and Underberg say the
new drug class appears to be safe,
though its only been tested on
a small number of people. And
theyre pricey (see sidebar).
If youre concerned about your
LDL cholesterol dropping too low,
Underberg says that individuals
with genetically low LDL levels of
less than 25 mg/dl do live healthy,
active lives without heart disease.
In fact, PCSK9 inhibitors were
developed after researchers
learned of people who have
genetically low cholesterol due to
a gene mutation. PCSK9 inhibitors
target that gene.
QUICK NOTES
Who should use
a statin to control
cholesterol levels?
The ADA published new
standards to help prevent
heart attack and stroke.
BEFORE People with

diabetes and cardiovascular
disease whose LDL levels
are more than 70 mg/dl or
100 mg/dl if only diabetes.
NOW All people with
diabetes age 40 and older
and those under 40 if they
have additional risk factors
for heart disease or stroke.
New medication:
PCSK9 inhibitors
Injectable drugs that go by
the trade names Praluent
and Repatha.
PRO Expect it to drop your

LDL cholesterol level much
lower than any other drug
on the market.
CON Not widely tested yet,
so may learn of side effects
at a later date. May cost you
or your insurance company
$12,000 yearly.
WHAT TO ASK YOUR

HEALTH CARE PROVIDER
You are the best advocate for
your health. Use these questions
to start a conversation about
heart health with your doctor:
What is my risk of having
a heart attack or stroke?
Should I aim for a specic
LDL cholesterol goal?
What else should I know about
my cholesterol levels?
What are some ways I can help
prevent a heart attack or stroke?
35
NAVIGATE
YOUR MEDS
Fear, cost, busy schedulesmany factors
can get in the way of taking your diabetes
drugs. Tap into our insider tips to conquer the
obstacles and control your health.
WRITER
Marsha McCulloch, M.S., RD, LD | ILLUSTRATOR Bee Johnson
nxiety about taking

diabetes medication is
understandable. You might
worry about side effects, the strain
on your pocketbook, or the hassle
it adds to daily life. If you have
type2 diabetes, you may be able
to dodge the need for medications
for a while, but eventually they
may become necessary. If you
have type 1 diabetes, you realize
pretty quickly that taking insulin is
essential to your survival.
Medications and insulin are tools
to improve your blood glucose
and they work.
Taking your medications
regularly can greatly reduce your
risk of developing unwanted
diabetes complications, says David
Pope, Pharm.D., CDE, editor in chief
at creativepharmacist.com.
Sometimes remembering to take
pills or injections and keeping up
with rells is a challenge of its own.
The average person with
diabetes is on six medicines, so
it can feel like juggling, says Jan
Berger, M.D., M.J., chief executive
officer of Health Intelligence
Partners in Chicago.
We've got tips for staying on top
of your regimen and information
that may ease concerns keeping
you from your healthiest self.
1. Understand your medications

If you feel reluctant about taking
your diabetes meds, the solution
may be as simple as grasping how
they work.
If we dont understand
why weve been prescribed a
medication, our inner 3-year-olds
come out and we say no, Berger
says. So ask questions.
For example, metformin improves
fasting blood glucose readings by
decreasing your livers production
of glucose at night and increasing
your muscles uptake of glucose.
Insulin injections lower blood
glucose by helping to move glucose
from your blood into your body's
cells, where its used for energy.
Sulfonylureas (such as glipizide and
glyburide) increase the amount of
insulin the pancreas releases.
Keep new prescription handouts
in a safe place (or snap a photo)
to review and ask your pharmacist
questions as they come up.
Now, perhaps you take your
diabetes meds but not regularly.
Sometimes people are resistant
to taking medicine because they
just dont feel they need it, says
Patrick Devereux, Pharm.D., of
Family Medical Services Pharmacy
TAKING YOUR
MEDICATIONS
REGULARLY
CAN GREATLY
REDUCE
YOUR RISK OF
DEVELOPING
UNWANTED
DIABETES
COMPLICATIONS.
in Bessemer, Alabama. Some
patients skip pills when their blood
glucose is in checkthough missing
just 24 hours of your sulfonylurea
dosage, for example, could affect
your blood glucose for up to ve
days. Similarly, although metformin
generally improves blood glucose
control in one to two weeks, it may
take two to three months to exert
its full benet.
Diabetes is progressive, so it
generally gets worse over time as
the pancreas wears out, Devereux
says. People typically need to add
medication, and sometimes insulin,
to their eating and exercise plans at
some point to stay healthy.
Some people with diabetes avoid
their medicine because they feel
shame about being on diabetes
pills or insulin. For support, reach
out to other people with similar
cultural and health beliefs who
have diabetes. Your health care
provider may be able to help you
make connections, or you can seek
support through diabetes education
programs, places of worship, or
community centers.
37
COST-SAVING HACKS FOR MEDS
LEARN
THE OBSTACLES
2. Sidestep adverse effects
Some people with diabetes fear the
side effects of their medications.
Here are ways to reduce some
common symptoms:
Nausea from metformin. This
can be minimized if the provider
has the patient start with a very
small dose of metformin, then
slowly increases it, says Susan
Alexander, D.N.P., ANP-BC, ADMBC, a clinical associate professor
at the University of Alabama
in Huntsville. Plus, studies show the
stomach upset associated with it is
markedly better within 30 days.
Additionally, there is an
extended-release version of
metformin that minimizes these
side effects.
Hypoglycemia. Insulin and
sulfonylureas (glyburide, glipizide,
and glimepiride) are the main
diabetes medications that can
cause hypoglycemia (low blood
sugar), Alexander says. Keeping
a blood glucose meter and
glucose tablets on hand can help
ease your mind.
Weight and appetite issues.
Although insulin and sulfonylureas
may increase uid retention or
appetite, other drugs used to treat
diabetes, such as metformin and
GLP-1 receptor agonists (such
as exenatide and liraglutide), are
weight-neutral or even have been
associated with weight loss,
Alexander says. If youre taking
a diabetes medication that could
affect your weight, eating sensibly
and being physically active are
especially important."
38 Diabetic Living
SUMMER 2016
Talk turkey. Ask what medications

cost, says Dr. Jan Berger. Your
pharmacist can check with your
doctor about using less-expensive
medication when possible.
assistance programs through

the Partnership for Prescription
Assistance (888/477-2669 or
pparx.org), rxassist.org, and
rxoutreach.org.
Dont fear generics. The FDA has

approved generics. Theyre just as
safe and effective as brand-name
drugs, Berger says.
Consider insulin pens. Although

generic insulin isnt available,
insulin pens hold a little more
insulin than vials1,500 units
per box versus 1,000 units,
respectivelybut often cost
the same copay, pharmacist
Patrick Devereux says. Ask your
pharmacist about your options.
Shop around. Use websites and

apps such as medsher.com,
goodrx.com, and werx.org to nd
the lowest prices for medications.
Check prices at your local
independent pharmacy.
Check with drug manufacturers.
Look for links on drug company
websites that say medication
assistance or patient assistance
program, which provide
medication for free or a reduced
cost to those who qualify,
says Sandra Garcia, program
coordinator for the Medical
Assistance Program at Texas A&M
Health Science Center in Corpus
Christi. Find contact information
for diabetes drug companies at
diabetes.org or search for drug
STREAMLINE
THE PROCESS
3. Simplify your regimen

When you take several medications
at different times, it can be difficult
to keep them straight and work
them into your routine.
Ask your pharmacist about
medication packaging or calendar
Research mail-order pharmacies.

These may save you money by
selling three months worth of pills
at a time. Talk with your pharmacist
to see if the option is right for you.
Use coupons. Legitimate coupons
are ones sponsored by the drug
manufacturer, Devereux says. Free
pharmacy discount cards may land
you on marketing lists, so steer clear.
Call your local health department.
Ask about income-based
medication-assistance programs.
packs, in which one dose of all

your medications for a certain
time of day are together, such as
in a blister pack, Pope says. You
also can use a smartphone app,
such as Medisafe or Dosecast, for
reminders. If youd rather keep
things low-tech, the standard
pillbox is always an option.
Pope and Devereux also
encourage patients to ask
pharmacies about synchronizing
medications (sometimes called
medication sync) so all drug
rells can be picked up at one
time each month.
42 Diabetic Living
SUMMER 2016
Do you get
enough sleep?
Before you say yes and

move on, think about how
often you wake during the night.
Frequent wake-upswhether
due to bathroom visits or a restless
pet or spousedisturb your
sleep quality, Ralston says.
TO DO: Adjust your lifestyle to make
room for seven to eight hours of
uninterrupted Zs each night.
1
Gina Shaw | ILLUSTRATOR Dieter Braun
Do you drink a
lot of caffeine?
You might be surprised by how

long the effects of caffeine can linger after
you consume it. A cup of coffee with dinner
can disrupt your shut-eye almost as much
as sipping before sleep. TO DO: Switch
to decaf by late afternoon and limit
caffeine to 400 milligrams
daily (thats about
35 cups of coffee).
WRITER
How much do
you exercise?
Exercise equals more energy, not

less, Ralston says. Study after study has
shown that exercise decreases fatigueby as
much as 65 percent in just six weeks, according to
a 2008 study from the University of Georgia. Ralston suggests
4045 minutes of exercise four days a week. The study found
you can reap energy benets from just 20 minutes of moderate
exercise three days a week. TO DO: Add a daily walk to your
schedule or check out a gym for classes that appeal to you.
past president of the American College of Physicians. Answer these eight questions to
nd out if your lifestyle habits are contributing to your fatigue.
Do you wake up in the morning feeling like you can barely drag yourself out of bed?
Are you generally worn out, sapped, and unmotivated? There are a few common things
that many of us door dont dothat can lead to that constant tired feeling. Its often
a symptom of the American lifestyle: lots of stress, eating too many fast foods, and not
exercising enough, says J. Fred Ralston, M.D., an internist in Fayetteville, Tennessee, and
Why Am I
Exhausted?
Do you
smoke?
Are you taking

care of a child or
dependent adult?
About 43.5 million people are unpaid caregivers,

according to a report from the National Alliance
for Caregiving and AARP. No question about it:
Being a caregiver is exhausting. And whether youre
caring for three kids under age 6, your mother
who has dementia, or your disabled spouse,
youre probably putting your own needs last.
TO DO: Let others help. Be ready with a
few easy-to-offload tasks the next
time someone offers a hand.
Do you drink
enough water?
Do you eat
breakfast?
What do you
do for fun?
If you cant think

of an answer to this question,
you might be focusing so much on your
career or kids that you havent done something
fun for yourself since the rst Bush Administration.
All work and no play isnt healthy for anyone. It can leave
you feeling drained and run down, Ralston says.
TO DO: If you need to add some fun to your life, make a
weekly (at least) appointment with yourself to read a book
uninterrupted, do some knitting or painting, or catch
some live music. Do something you love, for you.
If you skip breakfast regularly, youre starting the

day with an energy decit, Ralston says. To ght
fatigue throughout the day, your breakfast should
combine healthy protein with slow-to-digest
carbohydrate. Think high-ber cereal topped with
blueberries and some low-fat milk, or Greek yogurt
with a few peach slices and a scrambled egg.
TO DO: If your breakfast ts these guidelines,
move on. If not, check out
DiabeticLivingOnline.com/Breakfast
for more ideas.
NOTE: If youve made it through this list and cant nd a culprit for your fatigue, it might be time to visit a doctor.
Studies have found that smokers

are less physically active and more
tired than nonsmokers. Smoking
contributes to reduced lung
function, Ralston says. A teenager
or 20-year-old who smokes might
not feel that sense of tiredness yet,
but a 40-year-old smoker is starting
to have lung problems that could
contribute to exhaustion.
Thats one more good reason to quit.
Just keep in mind that fatigue can
also be a withdrawal symptom of
nicotine addictionyou may have
to ght through it before your
energy rebounds.
TO DO: You know
what to do.
As in eight 8-ounce glasses of water daily.

Even mild dehydration alters your mood and energy.
Losing less than 2 percent of your bodys normal water level
before you even notice youre thirstyis enough to leave you
fatigued, anxious, and less able to concentrate, according
to a 2012 study from the University of Connecticut.
You can also tell if youre dehydrated by the color of your
urinethe lighter it is, the more hydrated you are.
TO DO: Get guzzling.
1
3
WHAT TO LOOK FOR IN A
D-FRIENDLY
SHOE
You may have developed foot
problems since your diabetes
diagnosisnerve damage, foot
ulcers, neuropathy, or slow-toheal cuts or blisters. When you
have diabetes, your feet require
extra care. Keep these factors in
mind when shopping for safe and
comfy kicks.
WRITER Avery Hurt
PHOTOGRAPHER Adam
44 Diabetic Living
SUMMER 2016
Albright
TOE BOX
Watch the t in the toe area. In general, look
for a higher, wide toe box that allows some
wiggle room.
FOOT WIDTH
If your foot is narrow, youll want a shoe
that is narrow in the heel so it wont slip and
cause blisters.
GOOD-FOR-YOU
SHOES
Go for sturdy and

protective sandals like
these from Clarks, which
provide cooling circulation
and a hook-and-loop closure
for a custom t. $70; Brigham
CoveClarks; clarksusa.com
2
5
4
ACCURATE SIZE
Dont assume you know your size. Our feet
change shape as we age, and every shoe brand
is a little different. So its important to have
someone accurately size your foot.
MATERIAL
Materials should be protective yet comfortable.
Leather is good, but you dont want anything
too stiff. Aim for a balance between supportive
and soft. Break in all new shoes gradually.
TIME OF DAY
Shoe-shop later in the day. Your feet swell as
the day wears on, especially if you have heart
disease or kidney problems. Bring along the
socks youll likely be wearing with them.
SUPPORT
Choose a shoe that supports your arches,
ankles, and heels. Sandals are okay if you dont
have neuropathy (just avoid styles that slip
between the toes, which could cause sores or
blistering). Avoid ip-ops.
PRICE CHECK
You may need to
budget for quality
shoes that will keep
your feet safe. If
you have severe
diabetic foot disease,
talk to your doctor
about prescribed
therapeutic shoes
or inserts, which
are provided by a
podiatrist, orthotist,
prosthetist, or
pedorthist. Medicare
may cover the cost.
Sources:
Jacqueline Shahar
Director of Exercise Physiology
at Joslin Diabetes Center
David Armstrong, M.D., Ph.D.,
University of Arizona, director
of Southern Arizona Limb
Salvage Alliance
For casual comfort, sport

something roomy in the
toe with a closed-heel
that doesnt slip like these
podiatrist-approved Mary
Janes. $100; Hazel Suede
Dansko; dansko.com
Look for foot-friendly

tech as seen in these
boat shoes, which feature
podiatrist-designed Orthaheel
technology that keeps your
feet from turning in or out
when you walk. $139.95;
Eddy Casual ShoeVionic;
vionicshoes.com
Though sandals are OK,

they must be supportive.
Choose styles without
straps or thongs that might
cause blisters, such as these
podiatrist-designed mules.
$79.95; Camila Slide Sandal
Vionic; vionicshoes.com
Check to be sure you have

ample room between your
toes and the tip of your
shoe, especially with heels.
These wedges feature a deep
heel cup for added stability.
$129.95; Hayes Wedge
Vionic; vionicshoes.com
Slip-on dress shoes

lend style, comfort, and
stability. Look for hidden
stretch gores, like the ones
in these leather slip-ons, for
a custom t. $110; Capi
Bostonian; clarksusa.com
45
Sugar-rich
foods and illicit
drugs light up
the same region
of the brainbut
does that mean
were hooked?
IS SUGAR
WRITER
Jill Weisenberger, RDN, CDE, FAND |
ouve seen the scary

headlines warning that sugar
is like a drug that can hijack
your brain. Sugar: Addictive as
Cocaine and Heroin, Studies Say,
screams one newspaper. Is Sugar
Your Crack? reads another.
But are you truly at the mercy of
your brain chemistry?
If feeling remorseful and out of
control after eating sweets leads
you to more overeating, are you
addicted to sugar?
Many experts say no and no.
Food struggles are common

Many people struggle with
overeating and make poor food
choices. They may think about
food a lot and feel very emotional
aboutit.
That struggle is quite real,
but thats not addiction, says
Rebecca L. W. Corwin, Ph.D.,
RDN, LDN, professor of nutritional
neuroscience at Pennsylvania
PHOTO ILLUSTRATORS
Ananda Spadt/Jason Donnelly
State University.
Some foods are hard to resist
because theyre pleasurable, not
because theyre addictive, she says.
Corwin says the distinction is
important because addictions are
commonly treated with complete
abstinence from the problem
substance, such as avoiding all
tobacco products or illegal drugs.
Planning to give up favorite foods,
however, often makes the problem
worse and the craving stronger.
If sugar addiction is real, it occurs
in a small subset of the population.
Its not pervasive, and it doesnt
explain the obesity problem in this
country, Corwin says.
Intense cravings may also come
from feelings of discomfort. That
discomfort could be physical, such
as during a menstrual cycle, or it
could be emotional, such as feelings
of anxiety or low self-esteem, says
Susan Albers, Psy.D., psychologist at
the Cleveland Clinic and author of
50 Ways to Soothe Yourself

Without Food (New Harbinger
Publications, 2009).
Happy emotions may also
spark cravings, such as wanting to
celebrate a job promotion with your
favorite party foods.
Memories of being comforted
may bring on cravings during
stressful times. For example, craving
Moms homemade cookies may
indicate a need to be soothed after
a difficult day.
Again, that's a complicated
emotional reaction, not addiction.
We dont usually crave sugar right
out of the sugar bowl, Albers says.
Instead, were seeking the
experience certain foods can give
us or have given us in the past.
Which is why jelly beans wont
satisfy a craving for chocolate ice
cream, and chocolate ice cream
just wont satisfy a craving for your
Moms cookies.
47
Sugar lights up the brain

Many people who worry about
sugar addiction cite research in
which brain scans show that both
sugar-rich foods and illicit drugs
activate the same brain region.
We cant interpret that to
mean sugar is an addictive
substance, says Hisham Ziauddeen,
M.R.C.Pysch., Ph.D, clinical senior
research associate at Cambridge
Neuroscience at the University of
Cambridge. The sight or taste of
foodsnot just sweet oneswill
cause increased activity in the
brains reward system. Money and
sex do, too, for that matter.
So when people claim that
food hijacks the brain, they have it
backward, Ziauddeen says.
We expect pleasurable things to
activate the brains reward system,
so its normal that sugar and other
foods do that. Its illicit drugs that
hijack the natural responses in
the brain.
The real problem with sugar

No matter where the scientic
community stands on the addiction
question, there are good reasons to
limit your sugar intake.
Sugars are often added to foods
that are not healthful to begin with.
And in some people, sugars raise
triglyceride levels.
Perhaps the greatest problem is
that sugars can crowd out nutrients
your body needs, says Ted Kyle,
R.Ph., MBA, principal and founder
of ConscienHealth, a policy center
working to advance sensible
approaches to health and obesity.
So if you eat too much added
sugar, you can wind up getting the
worst of both worldsoverfed and
undernourished, Kyle says.
Most experts agree: Being mindful
about what you eat and why you
eat it gives you more control than
the headlines lead you to believe.
48 Diabetic Living
SUMMER 2016
CRUSH THE
When the urge to eat something on your taboo list is
overwhelmingly strong, address those out-of-control
feelings with one or more of these strategies:
PRACTICE MINDFULNESS. Mindfulness puts in
a pause and helps you ride through the craving,
Albers says. Instead of acting on a craving
immediately, mindfulness makes you sit with it and get
to the other side of the feeling or craving without reacting to it.
Eat only when sitting down.
Chew slowly and focus on the food.
Eat without distractions. Ask yourself what youre feeling.
If its too scary to tempt yourself with trigger foods, practice
mindful eating with other foods until youre more condent.
Try mindful movement. For example, noticing your feet and their
sounds as you walk down the hallway can teach you to be more in
tune with your body instead of stuck in your head.
DITCH THE DIET MENTALITY. For many people, once the forbidden
foods become allowed, the cravings stop.
Realize that you dont need to eat the sweet food every time you
see it. Chances are pretty good that when you really want to
indulge, you can nd what you want.
Ditch the guilt and plan a time (maybe once a month) when you
can savor a forbidden food.
NOTICE WHEN YOURE STRESSED AND ADDRESS IT. If stress leads
to overeating, de-stressing is a logical solution.
Dont blow off exercise and sleep when youre overwhelmed
thats when you need them most.
Make a list of your comforts (hot tea, calling a friend) and use them.
CLEAN UP YOUR DIET. Many people nd that eating more healthfully
reduces their cravings.
Take a look at your diet to see where you can make improvements.
Avoid skipping meals, and balance meals with healthy fats,
carbohydrate, and protein.
MANAGE BLOOD SUGAR. Some people nd that cravings increase
when blood sugar levels are out of control.
Talk to your health care team about ways to better manage your
blood sugar.
SEEK HELP. If bingeing and emotional eating affect your quality of life,
a psychotherapist can help you through cognitive behavioral therapy,
mindfulness training, or other credible practices.
Talk to a registered dietitian or nutritionist who can help you create
a wholesome eating plan that ts your lifestyle and health needs.
GET CONNECTED
WHY HASHTAG?
FINDING
COMFORT
PAYING IT
FORWARD
WRITER
Hashtags make it easier to nd

and follow discussions, news,
events, and trends on topics of
interest to you.
Bailey McGrath
Diagnosed with type 1 diabetes

in 1979 at age 11, Karen Graffeo
grew up as the kid at the party
who couldnt have a slice of cake.
In my teenage years, I rebelled.
I had candy bars hidden under my
bed, and Id eat them. My parents
wouldnt know, she says.
When her doctor suggested she
start on an insulin pump in 2008,
she balked. I was really freaked
over the idea of having a pump
of having something attached to
me all the time, says the New
England-based blogger.
She went online searching for
information on how to hide the
thing under clothes. There, Karen
found something amazing: type 1
bloggers all over the world talking
about their pumps.
At last, shed found the party
she was invited to. That was my
aha moment, she says.
A month later, Karen started
her own blog about life with type
1, Bittersweet Diabetes, to give
back to the D-community some
of the help shed found there. She
started writing about her day-today life with the pump, things like
clever and fashionable knitting
methods she used to conceal it.
I write to help people feel less
alone. To help them understand
that we all go through this. That
theyre stronger than they think,
and theyre doing OK.
Two years into the blog, Karen
created Diabetes Blog Week for
bloggers of all types and their

caregivers. Posts sprouted all over
the diabetes online community
(DOC), a new topic for each
day for a week. The idea came
to her after participating in a
knitting blog week that had really
connected ber-arts fans.
I WRITE TO
HELP PEOPLE
FEEL LESS
ALONE. TO
HELP THEM
UNDERSTAND
THAT WE ALL
GO THROUGH
THIS.
I really wanted the diabetes
blogger community to have
something similar, Karen says.
More than 100 people signed up
the rst year. Now, Diabetes Blog
Week is in its seventh year, with
200-some participants who write
to Karens prompts: Talk about the
emotional side of diabetes and
how you cope. Share your nonmedical diabetes tips and tricks.
Personify your diabetes.
Karens favorite topic yet:
Admire our differences. Bloggers
shared what theyd learned from
someone with a different type of
HASHTAG HOW-TO
1. Visit Facebook or
Twitter. Click in the
search bar.
2. Type the # icon
and the topic you
want to follow,
like #dblogweek.
Then hit enter.
3. Refresh the page
periodically.
diabetes than their own.

Shed experienced the
disparities rsthand when she
met type 2 blogger Kate Cornell
for dinner. When the two wrote
about their night out together,
they discovered each believed the
other had things harder.
I think it put into perspective
how we may have different
aspects of diabetes that are
tough, but were all dealing with a
difficult illness, Karen says.
Diabetes Blog Week is May 1622,
2016. Visit bittersweetdiabetes.com/
#dblogweek for topics and links to
every post. You can also search for
#DBlogWeek on Twitter or Facebook
to follow along.
bittersweetdiabetes.com
51
redesigned itself to make healthy habits easierand

seven people who succeeded because of it.
WRITER
Bailey McGrath | PHOTOGRAPHER Adam Albright | ILLUSTRATOR Lapin
pencer, Iowa, might be on

to something.
In the past few years, the
town of 11,150 has paved scenic
walking trails, seeded community
gardens, and dispatched wellness
committees at work sites. Walk
into a local grocery store and
youll spot tags highlighting foods
52 Diabetic Living
SUMMER 2016
that are good for you. The popular

riverfront hosts a weekly farmers
market and outdoor Zumba
classes. Waitresses suggest a side
of fresh fruit before offering chips.
Its one of those pretty places
that inspires weekend drives to a
shop-lled Main Streetbut
healthier around the edges.
Spencer wasnt always so trim.

Several years ago, the health of
this farm community was
plummeting in cadence with the
rest of its state. Two-thirds of
Iowans were overweight or obese,
making it the 22nd-heaviest state
in the nation. In turn, Iowa saw a
Continued on page 54
Bob Fagen
Start Weight 250 lb.
Current Weight 189 lb.
Bob, your kidneys are operating at
one-third of their capacity.
The words from the kidney specialist
stung. Years before, Bob Fagen,
Spencers 54-year-old city manager,
watched his father die of kidney failure,
missing ngers and part of his arm due
to neglected type 2 diabetes. Bob
remembered thinking: Thats never
going to happen to me. Yet there he
was, facing a similar fate.
Sitting at the doctors office, Bob
thought of his grandkids. I just kept
thinking, I want to see them grow up.
BACK TO THE BASICS
Bob received the type 2 diagnosis eight
years earlier. When the doctor raised
the kidney ag, Bob knew he had to
treat his diabetes the old-fashioned
way: with diet and exercise. He hit the
YMCA as soon as he could get there.
I didnt realize how out of shape
I was. I could barely walk a mile.
But he kept going, one lap at a time.
Food he used to turn up his nose
atvegetables and leafy greensmade
him feel more alive; he wasnt slumping
onto the couch after work anymore.
ACHIEVING THE IMPOSSIBLE
Bob set goals that once seemed out
of reach. He jogged a mile. Then two.
Eventually, he signed up for a 5K.
Third-graders dashed by him, but
Bob pushed on. Once I saw the nish
line, I sprinted to the end, he says. It
was a tremendous high.
These days60 pounds lighterBob
wants to train for a half-marathon. Its
still a daily ght to avoid old habits. He
thinks of his grandkids when he falters.
Things I thought I couldnt do and
blamed on age had to do with what
was going on in my body, Bob says.
CHAL
goals ENGE YO
URSE
alo
LF: I s
daily w ng the wa
y. On
orkou
ce I g et my
t rout
I vent
ot my
ine to
ured o
that 5
ut
Next I
K leve
tackle for my rs
l,
t race
d a 10
goal i
.
K. My
s to r
un in
ultim
a mar
a
athon te
.

rise in more than 20 chronic
conditions. Those numbers really
drive up health care costs.
For most of us, its a daily
challenge to exercise and eat right.
But research shows being healthy
is easier when the place where
you live is behind the effort.
People spend the majority of
their lives in their communities: at
home, in school, at work, says
Ann Albright, Ph.D., RD, director
of the Division of Diabetes
Translation at the U.S. Centers for
Disease Control and Prevention
(CDC). Its critical that those
neighborhoods and environments
support health, not undermine it.
In 2011 Iowa called for residents
to overhaul their towns and streets
using the Blue Zones Project as
their guide (a well-being plan of
action based on a book of the
same name). Spencer was up for
the challenge.
People came together to
brainstorm ways to make living
well easier and the city made the
best ones happen. And as friends
socialized on bike paths instead of
couches and more couples
strolled the produce aisle, it
became cool to be healthier,

says City Manager Bob Fagen.
"Lifestyle changes came easier
because others were doing it."
Cue the health transformations.
Spencer upped the number of
regularly exercising residents
and brought down workers
health care claims by 20 percent.
In 2015 walking groups logged an
average of 78,115minutes; 33
percent of students walked or
biked home from school.
Iowas quest to be the healthiest
state is just one of the many
undertakings nationwide. A few
years ago, the Oklahoma City
mayor challenged his citizens to
lose 1 million pounds (they
succeeded). Washington, D.C.,
sent out mobile farmers markets
to poor neighborhoods. The CDC
launched a massive Diabetes
Prevention Program to dial back
the epidemic of type 2. Ideas that
encourage simple changes to
boost wellness are gaining
steamand they work.
If those opportunities are
around you in your community,
choose them; use them,
Albrightsays.
These seven Spencer locals did
exactly thatand theyve cut
weight, tamed their diabetes, and
feel better each day because of it.
Kay Zieman
Diagnosed with type 2
BEFO
RE
diabetes in her 30s, Kay
Zieman, 67, constantly battled low
blood sugars. And on a chilly spring
night in 2010, when Kay drove to
check cattle at midnight on a low, she
woke the next morning at 5 a.m.
dressed in pajamas and her chore
coat in a ditch 12 miles from home.
She had no idea how shed gotten
there, but tire marks weaving in and
out of ditches and driveways left
some scary clues. Though Kay wasnt
hurt, she was spooked and desperate
to tame other episodes like it.
A BLESSING IN DISGUISE
In 2013 Kay was also diagnosed with
Parkinsons. When she spotted a
newspaper ad for a YMCA class for
seniors with the disease, she had no
idea the class would change her life.
The rst day, Kay muscled through
stretching, walking, balancing, and
body-weight exercises, such as wall
push-ups and chair sit-to-stands.
I just had no strength and had to
take a nap right after, Kay says.
Still, Kay never missed a class.
I wanted to dance at my grandsons
wedding someday, she says. She lost
20 pounds in nine months working
toward that goal.
SWEET SUCCESS
The consistent work paid off when
Kays doctor put her on the type 2
medication Victoza. She shed another
40pounds, halved her insulin dosage,
and stopped the extreme lows.
Ive got a new lease on life, Kay
says. I cant tell you how much the
exercise has helped.
55
Jerene Jake Long

Starting A1C 14.9%
Current A1C 6.2%
Growing up with an abundant veggie

garden made eating healthy easy for
Jake Long. But when she moved out
of her moms house at age 24, things
changed. Jake was diagnosed with
type 2 diabetes.
Im on a budget, and vegetables and
stuff can be expensive, so you just get
whatever is on sale, Jake says. That
usually meant cheap processed foods.
She constantly wrestled with high
blood sugar, which led to many
complications, including an infection
stemming from a foot ulcer that had
wormed its way to her bone. It was a
lot to handle. But I kept plugging
away, she says.
BACK TO HER ROOTS
When Jake caught wind of Spencers
community garden program in spring
2015, she leapt at the chance to start
one. A community action agency
helped her buy a plot and seeds. From
there, Jake spent hours each week
planting, weeding, and wateringher
granddaughter often at her side.
Steadily, her blood sugar levels
improved.
PRODUCE POWER
Veggies became her go-to ller.
Theyre right there, and you hate to
let anything go to waste. So you eat
them up, Jake says.
Now a majority of her diet comes
from the fresh veggies she harvests.
I feel 100 percent, like the best Ive
ever felt, Jake says at age 52. Before,
all I wanted to do was sleep after a
meal. Now Im ready to rock and roll.
QUIC
56 Diabetic Living
SUMMER 2016
cut up BITES: U
se
z
cooke ucchini like a spiralizer
d cau
to
spagh
liow
etti. P
green
er wit
u
beans
r
ee
h ga
with o
Stew
tomat
nion a rlic. Mix
oes. P
ickle t nd bacon.
hose
beets
.
When we rst
did our wellness
screenings,
48% of
employees
had metabolic
syndrome.
And last year:
10%.
Mike Carlson
When Mike Carlson received the
test results, he couldnt believe it.
Even after losing 30 pounds,
he had three out of ve risk
factors for metabolic syndrome
his body was still racing down the
road to destination diabetes and
heart disease.
I was shocked, Mike, 49, says.
I never wouldve thought that
would happen.
Hed taken a basic health exam
at his workplace, Spencer
Municipal Utilities (SMU). The
results were tough.
I knew I denitely had to make
changes, Mike says. I did not
want to go year after year failing
that test. So he got to work.
PUSHING FURTHER
Mike bumped his daily two-mile
walk to four, sometimes heading
out twice a day. Mikes employer
provided tools to help, and he
started a 10-week online program
called Naturally Slim to pick up
better eating habits. He learned to
snack smarter, eating one peanut
at a time rather than tossing whole
handfuls into his mouth.
Three years later, Mike has
taken inches off his waist and
increased his HDL (good)
cholesterol, passing the metabolic
syndrome test with zero out of
ve riskfactors.
SUPPORTING OTHERS
As a human resources manager,
Mike brings in dietitians to talk
about portion control and YMCA

instructors to teach yoga. He
tapes up posters in the break room
that show how much sugar is in a
can of pop. He types up employee
newsletters lled with waistfriendly recipes. If Live Healthy
Iowa posts a challenge online,
Mikes the guy holding a drawing
for a new pair of sneakers to get
people to participate. Friendly
coworker competitions helped
SMU bring home a trophy for
Iowas most active small
workplace in 2015.
Motivating others keeps Mike
motivated, too.
Having Blue Zones in Spencer,
and then introducing work-site
wellness, really keeps health top of
mind for me, he says.
57
jeans were getting snug, and she

knew a type 2 diagnosis could be
in her future; the disease runs in
her family. But she lost motivation
watching her husband eat fun,
fattening foods.
Now she had a shot.
Now they were a team.
BEFORE
Chris Schooley
Diane Schooley
On a March afternoon a couple of

years ago, Chris Schooley and his
wife, Diane, were ipping through
photos on her phone when they
came across one of Chris grilling
on the patio. Hed just moved up
to a size 40 waist and XXL shirts.
Looking at the picture, 40-yearold Chris thought, Ive spent a lot
of my life being unhealthy, and Id
really like to spend the rest of my

life being healthy.
PARTNER POWER
Diane was immediately on board
when he turned to her and said
it was time to get going. Two
years earlier, the 5-foot-2-inch
46-year-old had tried to lose
weight on her own. Her size 12
A FRESH START
That day, Chris and Diane cleared
their cupboards and drove to the
grocery store.
We had nothing in our cart for a
half hour because we didnt know
what to buy, Chris says. After that,
Diane polished her label-reading
skills and scoured the Internet for
slimming recipes. The real secret:
spending most of their time in the
produce aisle (a place they used to
skip right through).
If food came in a box or can,
Chris found a way to make it from
scratch. He switched out meatand-potato dishes for chicken and
less-carb-heavy veggies.
Then they got moving. The two
adopted a friends old treadmill,
parked a little farther from the
grocery store entrance, and went
on evening strolls.
NEW ADVENTURES
In total, the couple lost 84 pounds
and kept it off. Theyve taken up
active hobbies they used to feel
too tired to trycycling, hiking.
We made this more of an
adventure and something fun to
try together, Diane says. That
teamwork part is really important.
Greg Essick
For 18 years retired trucker Greg

Essick spent his days sitting in the
drivers seat. Though he had type 2
diabetes, Greg paid no mind to what
he ate and was lucky if he checked
his blood sugar once a week. Over
the course of his trucking career, he
packed on an extra 80 pounds.
STOPPED IN HIS TRACKS
It wasnt until a hospital trip in
June2015 when his blood sugars
were over 500 that it all caught up
with him. The 66-year-olds doctor
immediately put him on insulin,
prohibiting him from driving a truck.
LEARNING NEW HABITS
At the local hospitals diabetes
education program, Greg learned
things like how different foods affect
blood glucose for the rst time. He
journaled his meals and numbers.
Good blood sugars kept him
motivated. I can make all the
excuses I want to, but our meters
dont lie to us, he says.
GETTING ACTIVE AGAIN
Greg began walking a brisk mile
around a scenic park trail by his
house every morning. When he was
feeling tired, hed remind himself:
My job didnt allow me the luxury of
being out and just walking like this,
he says.
After a few months Greg brought
his A1C down to 5.8 percent and lost
nearly 40 poundsand he plans to
keep rolling from there.
59
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NOW AVAILABLE
GET IT TODAY!
Every digital issue gives you all the support (and
yummy diabetic-friendly recipes) you need to feel
more in control of your health than ever before!
#130385
DLVDIG1
Visit DiabeticLivingOnline.com/digital
EAT
HEALTHY RECIPES FOR EVERYONE 8
photo: JASON DONNELLY; food styling: JENNIFER PETERSON
For delicious
recipes using
fresh, juicy
tomatoes turn
to pg. 76
Carotenoids give
tomatoes their
yellow, orange, and
red colors. A 2015
study found some
carotenoids can be
associated with a
reduced risk of type
2 diabetes.
63
64 Diabetic Living
SUMMER 2016
Do you think of Latin food as carb-heavy,

greasy plates that give you the guilties? Let the
Top Chef Estrellas host and American Diabetes
Association ambassador show you the fresh,
avorful side of this delicious international fare.
PHOTOGRAPHER
Blaine Moats | FOOD STYLISTS Claire Perez & Jennifer Peterson

BEAUTY STYLIST Angela Fischer
65
Boost your heart

health with
avocados. These
creamy fruits
contain a wealth
of good-for-you
fats and blood
pressure-lowering
potassium.
AVOCADO
HOW-TO
STEP 1:
Halve the
avocado and
remove the seed.
Carefully slice
esh into cubes.
STEP 2:
Use a spoon to
lift and separate
the cubed
avocado esh
from the peel.
STEP 3: Spoon
the avocado
into the salsa,
then gently
fold ingredients
together for a
zesty side dish.
66 Diabetic Living
SUMMER 2016
Shrimp and Mango

Adobado Salad with
Grilled Corn-Avocado
Salsa
8 (112 cups greens +
4 oz. shrimp + 12 cup mango +
1
3 cup salsa each)
CARB. PER SERVING 36 g
PREP 45 minutes
MARINATE 30 minutes
GRILL 8 minutes
SERVINGS
2 lb. fresh jumbo shrimp

in shells, peeled and
deveined (with tails intact)
4 cloves garlic
1 tsp. kosher salt
2 tsp. ground cumin
2 tsp. paprika
1 tsp. dried oregano,
crushed
1
8 tsp. freshly ground black
pepper
Dash cayenne pepper
1 cup grapefruit juice
1
4 cup lime juice
2 Tbsp. olive oil
4 ripe yet rm mangoes,
halved, seeded, peeled,
and quartered
12 cups mixed salad greens
or fresh baby spinach
1 recipe Grilled CornAvocado Salsa
1. If using wooden skewers,
soak in water 30 minutes.
Meanwhile, rinse shrimp; pat dry.
Place shrimp in a resealable
plastic bag set in a shallow dish.
For marinade, coarsely chop
garlic on a cutting board and
sprinkle with salt. Mash garlic and
salt to form a paste; transfer to a
medium bowl. Stir in the next ve
ingredients (through cayenne
pepper) until combined. Stir in
both juices and oil.
1
2. Pour 2 cup of the marinade
over shrimp. Seal bag; turn to
coat shrimp. Place mangoes in
another resealable plastic bag set
in a shallow dish. Pour 2 cup of

the marinade over mangoes. Seal
bag; turn to coat mangoes.
Marinate shrimp and mangoes in
the refrigerator 30 minutes.
Cover and chill the remaining
marinade until ready to serve.
3. Drain shrimp and mangoes,
discarding marinade. Thread
shrimp onto skewers, leaving
1
4 inch between pieces. Grill
shrimp, covered, over medium
heat 3 minutes. Add mangoes;
grill, covered, 5 minutes more or
until shrimp are opaque and
shrimp and mangoes are lightly
charred, turning once.
4. To serve, line plates with salad
greens and drizzle with reserved
marinade. Top with shrimp,
mangoes, half of the Grilled
Corn-Avocado Salsa, and, if
desired, additional cilantro. Serve
remaining salsa on the side.
GRILLED CORN-AVOCADO SALSA:
Remove husks and silks from

4 ears of corn. Rub with
1
1 Tbsp. olive oil and 4 tsp. each
kosher salt and freshly ground
black pepper. Grill corn, covered,
over medium heat 20 minutes or
until lightly charred, turning
occasionally. Cut kernels off cobs
and place in a bowl. Stir in 2 ripe
avocados, halved, seeded,
3
peeled, and cubed; 4 cup nely
chopped red sweet pepper;
1
2 cup nely chopped red onion;
3 Tbsp. snipped fresh cilantro;
2 Tbsp. each lime juice and red
wine vinegar; and 1 fresh jalapeo
chile pepper, seeded and
nely chopped.*
*TEST KITCHEN TIP: Chile peppers
contain oils that can irritate your
skin and eyes. Wear plastic or
rubber gloves when working
with them.
PER SERVING: 328 cal., 12 g total fat
(2 g sat. fat), 159 mg chol.,

317 mg sodium, 36 g carb.
(7 g ber, 21 g sugars), 24 g pro.
Jalapeo Salsa
BRING THE HEAT

A little goes a long way with this spicy
Jalapeo Salsa. Sprinkle it on eggs or toast,
or use it as a topper for sh or chicken.
Jalapeo Salsa
10 (1 Tbsp. each)
1g
10 minutes STAND 4 hours
SERVINGS
CARB. PER SERVING
Papaya and
Feta Salad
PREP
2 cup sliced pickled jalapeo
2
2
1
1
1
4
peppers, drained and nely

chopped
cup nely snipped fresh
cilantro
Tbsp. nely chopped onion
Tbsp. olive oil
Tbsp. white vinegar
Tbsp. lime juice
tsp. salt
1. In a small bowl combine all of

the ingredients. Let stand, covered,
at room temperature up to 4 hours
to allow avors to blend. Store in
the refrigerator up to 1 week. Serve
with seared sh or chicken.

131 mg sodium, 1 g carb. (0 g ber,
0 g sugars), 0 g pro.
Papaya and Feta Salad

8 (34 cup each)
START TO FINISH 25 minutes
SERVINGS
2 Tbsp. olive oil

2 Tbsp. lime juice
1 Tbsp. honey
1
4 tsp. salt
1
8 tsp. freshly ground black
pepper
6 cups chopped ripe papaya
1
2 cup snipped fresh mint
1
2 cup crumbled feta cheese
(2 oz.)
1
2 cup thinly sliced red onion
1. In a large bowl whisk together
the rst ve ingredients (through
pepper). Add papaya and mint; toss
gently to coat.
2. Top servings with cheese, red
onion, and additional pepper.

69
1
4
tsp. freshly ground black

pepper
12 6-inch corn tortillas
1 recipe Chipotle Cream
MORE FRESH
LATIN RECIPES
These recipes are
adapted from Ingrid
Hoffmanns cookbooks
Latin DLite (Penguin,
2013; $19) and
Simply Delicioso
(Clarkson Potter, 2008;
Shredded Steak with

Peppers, Onions, and
Tomato (Ropa Vieja)
6 (2 tacos each)
34 g
PREP 30 minutes
MARINATE 15 minutes
COOK 2 hours 10 minutes
1. Cut beef into three portions and

place in a large shallow dish.
Combine the Delicioso Adobo
Seasoning and Worcestershire
sauce. Spread mixture over beef;
rub in with your ngers. Pour beer
around beef. Cover and marinate at
room temperature 15 minutes.
2. Transfer beef and marinade to a
nonreactive Dutch oven. Bring to
boiling; reduce heat. Simmer,
covered, 2 hours or until beef is
very tender. Remove beef, reserving
cooking liquid. Shred beef using
two forks.
3. In a large skillet heat oil over
medium-high heat. Add the next
four ingredients (through tomato):
cook 5 to 8 minutes or just until
tender. Stir in shredded beef,
1
2 cup of the cooking liquid, the
salt, and black pepper. Simmer,
uncovered, 5 minutes or until liquid
is nearly evaporated.
4. Serve beef mixture in tortillas
drizzled with Chipotle Cream.
SERVINGS
DELICIOSO ADOBO SEASONING:
CARB. PER SERVING
Combine 1 Tbsp. each lemonpepper seasoning; onion powder;

garlic powder; dried oregano,
crushed; dried parsley; and ground
1
achiote seeds; 1 2 tsp. ground
cumin; and 1 tsp. salt. Cover and
store in a cool, dry place. Makes
1
about 3 cup.
CHIPOTLE CREAM: In a bowl combine
6 oz. plain fat-free Greek yogurt;
3 Tbsp. lemon juice; 2 canned
chipotle chile peppers in adobo
sauce, seeded (if desired) and nely
chopped; 3 cloves garlic, minced;
1
2 tsp. each ground cumin and
adobo sauce from canned chipotle
1
peppers; and 8 tsp. black pepper.
11 2 to 2 lb. beef ank steak,

trimmed
3 Tbsp. Delicioso Adobo
Seasoning
2 Tbsp. reduced-sodium
Worcestershire sauce
2 cups beer or unsalted beef
stock
2 Tbsp. canola oil
2 cups red and/or green
sweet pepper strips
1
2 cup chopped yellow onion
1
2 cup chopped green onions
1
3 cup chopped tomato
1
4 tsp. salt

DIY FROZEN POPS

No ice-pop molds?
Wax-coated paper cups
work just as well to make
these vibrant treats.
Pineapple-Chipotle Pops
recipe on page 114
71
PROTEIN SPOTLIGHT
Yogurt
From sweet to savory,
protein-packed yogurt
can be used in so many
tasty ways. Pick low-fat or
nonfat varieties to keep
calories in check.
PHOTOGRAPHER Jason Donnelly
RECIPE DEVELOPER Jennifer Stack, RD,
FOOD STYLIST Dianna Nolin
CDE
Avocado and Yogurt

Pasta Sauce with Veggies
recipe on page 114
72 Diabetic Living
SUMMER 2016
OUR BETTER
CHOICE PICKS
Fage Total 0% Greek Yogurt
Enjoy 18 grams of protein for just

7 grams carb. Its tangy avor and
thick texture make it the perfect
stand-in for mayo or sour cream.
WHY YOGURT?
its a good source of bone-building nutrients.
The dairy case is packed with optionssome are
great, while others are heavy in calories and carbs. How
to choose? We selected three Diabetic Living Better
Choice options based on these principles:
Ingredients. Check ingredients lists for added sugars,
which are common in avored yogurts and can mean
sky-high carb counts.
Fat content.
Chobani Greek Yogurt Simply

100 Vanilla
This avored yogurt has 12 grams

of protein and only 14 grams of
carb. We really love the smooth
vanilla avor.
Siggis 0% Fat Plain Yogurt
With 15 grams of protein and just

7 grams of carb, this Icelandic-style
yogurt, also called skyr, is creamier
and has more protein than
traditional yogurt.
Protein.
at least 5 grams of protein per serving.
Look for the Diabetic Living Better Choice seal in
each issue. Food products with this seal are tested by
Diabetic Living editors and meet strict nutritional and
taste guidelines.
Continued on page 74
Unhappy with y/ur blood sugar levels?

Try new Fiber-Betic from Konsyl, a benecial blend
of psyllium ber + prebiotic chicory root.
The benets of psyllium ber for people with
diabetes are well known.1 Now, research shows
that chicory root may help with glycemic control.2
Sweetened with 0-calorie Stevia, Fiber-Betic is a
smart choice for helping support healthy blood sugar
levels and weight while helping to lower cholesterol
to promote heart health.*
Supplement your healthy diet with FIBER-BETIC

look for it in the Diabetes Care aisle!**
$2.00 Off!
MANUFACTURERS COUPON EXPIRES DECEMBER 31, 2016
ON KONSYL 300g FIBER-BETIC

RETAILER: We will pay you 8 plus face value for each coupon
when submitted in compliance with our redemption policy. Coupon
reimbursements are not to be deducted from Konsyl Pharmaceuticals
invoices. Cash value, 1/20 of one cent. Limit one coupon per purchase.
Mail to:Konsyl Pharmaceuticals, Inc., Inmar Dept. #00224, One Fawcett
Drive, Del Rio, TX 78840.
**Available at most
PHARMACEUTICALS, INC.
8050 Industrial Park Road

Easton, MD 21601
www.konsyl.com
800-356-6795
locations
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
References: 1 Lipid- and glucose- lowering efcacy of plantago psyllium in type 2 diabetes. Journal of Diabetes and Complications. 1998; (12): 273-278. 2 Effects of high performance inulin supplementation on glycemic control and
antioxidant status in women with type 2 diabetes. Diabetes Metabolism Journal.013 Apr; 37(2): 140-48
As part of a healthy diet. Diets low in saturated fat and cholesterol that include 7 grams of soluble ber per day from
psyllium husk as in Konsyl may reduce the risk of heart disease by lowering cholesterol.
Cherry Vanilla Blintzes
Lemon-Honey Parfaits
with Blueberries

6 (1 blintz each)
CARB. PER SERVING 18 g or 17 g
PREP 25 minutes
BAKE 20 minutes
COOL 5 minutes
SERVINGS
6 Tbsp. low-fat (1%) milk

1 egg
1
4 cup white whole wheat our
4 tsp. granulated sugar*
1
8 tsp. kosher salt
1
8 tsp. almond extract
(optional)
Nonstick cooking spray
3
4 cup vanilla fat-free Greek
yogurt, such as Chobani
brand
3
4 cup fresh or frozen sweet
cherries, coarsely chopped
(if frozen, do not thaw)
1 egg, lightly beaten
112 Tbsp. cornstarch
1
4 tsp. kosher salt
1 tsp. powdered sugar**
1 . Preheat oven to 350F. In
a blender combine the rst six
ingredients (through almond
extract). Cover and blend
until smooth.
2 . Coat a small skillet with cooking
spray; heat over medium-high heat.
Remove from heat. Spoon in
2 Tbsp. batter; lift and tilt skillet to
spread batter evenly. Cook 1 to
74 Diabetic Living
SUMMER 2016
2 minutes or until brown on one

side only. Invert over paper towels;
remove crepe. Repeat with
remaining batter, coating skillet
with cooking spray as necessary. If
crepes are browning too quickly,
reduce heat to medium.
1
3. Lightly coat six 2 2-inch muffin
cups with cooking spray. Gently
nestle crepes into prepared cups,
pleating as necessary to t. In a
medium bowl stir together the next
1
ve ingredients (through the 4 tsp.
salt). Spoon into crepe-lined cups.
4. Bake 20 to 25 minutes or until
lling registers 160F. Cool in
muffin cups 5 minutes. Gently
remove from muffin cups. Sprinkle
each blintz with powdered sugar
and serve with an additional cherry
(thawed, if frozen).
*SUGAR SUBSTITUTE: Choose
Splenda Sugar Blend. Follow
package directions to use product
amount equivalent to 4 tsp.
granulated sugar.
**SUGAR SUBSTITUTE: We do not
recommend using a sugar substitute
for the powdered sugar.

PER SERVING WITH SUBSTITUTE: Same
as above, except 109 cal., 17 g carb.
(9 g sugars).
with Blueberries
4 (1 parfait each)
31 g
PREP 20 minutes
CHILL 30 minutes
SERVINGS
CARB. PER SERVING
1 lemon
1 envelope unavored gelatin
1
4 tsp. kosher salt
1
2 cup boiling water
5 Tbsp. honey
1 cup plain low-fat or fat-free
yogurt, such as Siggis brand
1 cup fresh blueberries
1
1 . Remove 1 2 tsp. zest and

squeeze 1 tsp. juice from lemon.
In a small bowl stir gelatin and
salt into the boiling water until
dissolved. Stir in lemon zest and
1
4cup of the honey. Stir in yogurt.
2 . Spoon yogurt mixture into
stemmed glasses. Chill at least
30 minutes or until set.
3. In a small bowl combine lemon
juice and the remaining 1 Tbsp.
honey. Stir in blueberries. Top
parfaits with blueberry mixture and,
if desired, additional lemon zest.

Waldorf Salad
Lettuce Wraps
4 (2 wraps each)
33 g
SERVINGS
CARB. PER SERVING
114 cups cooked farro*

1 cup thin bite-size strips
apple
1 cup chopped celery
3
4 cup chopped cauliower
orets
1
2 cup red seedless grapes,
halved or quartered
1
2 cup chopped toasted
walnuts
1
2 cup plain fat-free Greek
yogurt
1 Tbsp. cider vinegar
1 Tbsp. honey
3
4 tsp. kosher salt
1
2 tsp. celery seeds
1
4 tsp. black pepper
8 Bibb lettuce leaves
1 . In a large bowl combine the rst
six ingredients (through walnuts).
For dressing, in a small bowl
combine the next six ingredients
(through pepper).
2 . Pour dressing over farro mixture;
toss gently to coat. Spoon onto
lettuce leaves; roll up.
1
*TEST KITCHEN TIP: For 1 4 cups
1
cooked farro, cook 2 cup
uncooked farro according to
package directions. Or in a small
saucepan bring 1 cup water and
1
2 cup uncooked farro to boiling;
reduce heat. Simmer, covered,
30 minutes or until tender. Drain off
any excess liquid. Or use purchased
precooked farro.

Waldorf Salad
Lettuce Wraps
The bounty of
s
e
o
t
a
Summertime brings gardens bursting with juicy

tomatoes. Theres no limit to what you can do in
the kitchen with these nutrition powerhouses.
PHOTOGRAPHER
Jacob Fox | RECIPE DEVELOPER Laura Marzen, RD, LD | FOOD STYLIST Dianna Nolin
Tomato-Fennel
Caprese Salad
4 (112 cups each)
SERVINGS
8 asparagus spears, trimmed

and cut diagonally into 2-inch
pieces
1 small fennel bulb with leaves
2 cups fresh baby spinach
2 cups coarsely chopped or
sliced assorted tomatoes
2 oz. fresh mozzarella cheese,
cut into 3 4-inch pieces
1
2 cup small fresh basil leaves
1 recipe Lemon-Shallot
Vinaigrette
2 Tbsp. nely shredded
Parmesan cheese
1. In a small saucepan cook

asparagus in enough boiling water
to cover 3 minutes; drain. Rinse
with cold water to cool quickly;
drain again.
2. Trim fennel, reserving leaves.
Snip enough of the leaves to
measure 2 tsp. If desired, reserve
additional leaves for garnish. Halve
and core fennel; cut into very
thinslices.*
3. In a large bowl combine
asparagus, sliced fennel, and the
next four ingredients (through basil).
Stir the 2 tsp. fennel leaves into
Lemon-Shallot Vinaigrette. Drizzle
vinaigrette over spinach mixture; toss
gently to coat. Top servings with
Parmesan and, if desired, additional
fennel leaves.
LEMON-SHALLOT VINAIGRETTE:
In a small bowl whisk together

1
4 cup nely chopped shallots;
3 Tbsp. lemon juice; 1 Tbsp. olive oil;
1
1 clove garlic, minced; and 8 tsp.
each salt and black pepper.
*TEST KITCHEN TIP: Use a mandoline
to easily cut fennel halves into
thin slices.

77
This subtly spicy sauce

goes well over spaghetti
squash served with
grilled chicken breast and
black beans. Top it all off
with crumbled Cotija or
shredded Monterey Jack
cheese and fresh cilantro
for a carb-smart, southof-the border take on
spaghetti and marinara.
Smoky and Spicy

Tomato Pasta Sauce
recipe on page 116
78 Diabetic Living
SUMMER 2016
Roasted
Tomato and
Ricotta Bruschetta
Roasted Tomato
and Ricotta Bruschetta
1. Preheat oven to 400F. Line a

1510-inch baking pan with
SERVINGS 10 (2 bruschetta each)
parchment paper. Arrange tomatoes
and shallots in prepared pan; sprinkle
PREP 20 minutes BAKE 50 minutes with salt. Bake 45 minutes or until
tomatoes are lightly browned and
2 cups seeded and coarsely
slightly dry and shallots are golden,
chopped assorted tomatoes stirring twice. Transfer to a bowl. Stir
2 medium shallots, cut into thin in strawberries; cool slightly.
wedges
2. Meanwhile, in a small bowl
1
4 tsp. salt
combine the next three ingredients
5 medium strawberries,
(through lemon zest).
quartered
3. Increase oven temperature to
1 cup part-skim ricotta cheese 425F. Cut bread diagonally into
2 Tbsp. honey
20 slices; lightly coat both sides
1
2 tsp. lemon zest
with cooking spray. Place on a large
6 oz. whole grain baguettebaking sheet. Bake 5 to 7 minutes
style French bread
or until light brown and crisp,
turning once.
10 tsp. balsamic glaze
4. Spread bread slices with ricotta
2 Tbsp. coarsely snipped
mixture. Top with tomato mixture
freshbasil
and the remaining ingredients.
1
4
tsp. freshly ground black

pepper
Turkey-Stuffed
Mushrooms with
Roasted Tomato Aoli
recipe on page 116

79
Italian TomatoZucchini Slaw

6 (1 cup each)
13 g
30 minutes
2 hours 15 minutes
SERVINGS
CARB. PER SERVING

PREP
BAKE
12 medium roma tomatoes,

sliced 18 inch thick
3 Tbsp. white wine vinegar
2 Tbsp. light mayonnaise
2 cloves garlic, minced
1
4 tsp. salt
1
8 tsp. black pepper
4 cups long thin shreds
zucchini*
3
4 cup canned no-salt-added
cannellini (white kidney)
beans, rinsed and drained
6 Tbsp. thinly sliced green
onions
1
4 cup snipped fresh basil
2 tsp. snipped fresh oregano
or 12 tsp. dried oregano,
crushed
1
4
cup pine nuts

or chopped walnuts,
toasted
1 . Preheat oven to 225F. Line two

baking sheets with parchment paper.
Arrange tomatoes in a single layer on
prepared baking sheets. Bake 1 hour.
Transfer one-fourth of the tomatoes
to a blender; set aside. Turn the
remaining tomatoes over; bake
75 minutes more or until dried but
still slightly soft. Cool on baking
sheets on wire racks.
2 . For dressing, add the next ve
ingredients (through pepper) to
tomatoes in blender. Cover and
blend until smooth.
3. In a large bowl combine the next
ve ingredients (through oregano).
Chop the remaining tomatoes and
add to zucchini mixture. Drizzle with
dressing; toss to coat. Sprinkle

servings with pine nuts. Serve
immediately.
*TEST KITCHEN TIP: To make long
thin shreds, trim off ends of
zucchini. Run a julienne peeler
along the full length of the
zucchini. Or use a vegetable spiral
slicer to make zucchini noodles.
You can also cut the zucchini into
long thin strips by hand or use a
vegetable peeler to make long thin
zucchini ribbons.

81
BLTs with Creamy

Tomato-Avocado Spread
4 (1 sandwich each)
20 g
SERVINGS
CARB. PER SERVING
6 dried tomatoes
(not oil-packed)
12 slices lower-sodium, less-fat
bacon, halved crosswise
1 small avocado, halved,
seeded, and peeled
1
4 cup reduced-fat semisoft
cheese with garlic and
herbs, such as Alouette
brand
8 very thin slices whole wheat
bread, such as Pepperidge
Farm brand, toasted
2 medium orange, red, and/
or yellow tomatoes, thickly
sliced
1 cup watercress or fresh
spinach leaves
82 Diabetic Living
SUMMER 2016
1 . In a small bowl combine dried

tomatoes and enough boiling
water to cover. Let stand, covered,
5 minutes. Drain and chop
tomatoes. Meanwhile, in a large
skillet cook bacon over medium
heat until browned. Drain on
paper towels.
2 . In a medium bowl mash
avocado. Stir in chopped tomatoes
and cheese.
3. To assemble, spread half of the
bread slices with avocado mixture.
Layer bacon, sliced tomatoes, and
watercress between slices.

Summer Fresh Gazpacho

recipe on page 117
This is the only gazpacho

recipe you need. Layers
of texture and refreshing
avors make this the
perfect summer meal. For
a crunchy topper, salt the
cucumber and onion and
let stand 30 minutes.
83
GRILLED
CHICKEN
3 WAYS
Its easy to get into a chicken breast

rut. Hit the grill and re up your
palate with these tasty avor proles:
Greek, Southwestern, and Caribbean.
PHOTOGRAPHER
Adam Albright | RECIPE DEVELOPER Carla Christian, RD, LD | FOOD STYLIST Jennifer Peterson
Chicken Souvlaki
Kabobs with
Mediterranean Couscous
4 (2 kabobs + 34 cup
couscous each)
PREP 45 minutes
MARINATE 1 hour 30 minutes
COOK 14 minutes
GRILL 6 minutes
SERVINGS
cup dry white wine

cup lemon juice
3 Tbsp. canola oil
2 tsp. dried oregano, crushed
1
2 tsp. salt
1
4 tsp. black pepper
1 lb. skinless, boneless
chicken breast halves, cut
into 12-inch-thick strips
1 fennel bulb, trimmed, cored,
and sliced (1 cup)
1 recipe Mediterranean
Couscous
Lemon wedges
3
1
4
1 . For marinade, in a screw-top jar

combine the rst seven ingredients
(through pepper). Cover and shake
1
to combine. Set aside 4 cup of
themarinade.
2 . Place chicken and fennel in a
large resealable plastic bag set in
a shallow dish. Pour remaining
marinade over mixture in bag.
Seal and turn to coat. Marinate in
1
the refrigerator 1 2 hours, turning
bag once halfway through.
3. Drain chicken, discarding
marinade and fennel. Thread
chicken accordion-style onto
eight 10- to 12-inch metal or
wooden* skewers.
4. Grill skewers, covered,

directly over medium-high heat
6 to 8minutes or until no longer
pink, turning once halfway through.
Before serving, brush with reserved
1
4 cup marinade. Serve with
Mediterranean Couscous and
lemon wedges.
MEDITERRANEAN COUSCOUS: In a
small saucepan heat 1 tsp. olive oil
1
over medium heat. Add 2 cup
Israeli (large pearl) couscous. Cook
and stir until couscous is lightly
toasted, about 4 minutes. Add 1 cup
water; bring to boiling. Reduce
heat; cover and simmer about
10 minutes or until couscous is
tender and liquid is absorbed,
1
adding 2 cup snipped dried
tomatoes (not oil-packed) during
the last 5 minutes of cooking.
Remove from heat. Let cool. In a
large bowl combine the cooled
3
couscous mixture, 4 cup chopped
1
red sweet pepper, 2 cup chopped
1
cucumber, 2 cup chopped red
1
onion, 3 cup fat-free plain Greek
1
yogurt, 4 cup thinly sliced fresh
1
basil leaves, 4 cup snipped fresh
1
parsley, 1 Tbsp. lemon juice, 4 tsp.
1
salt, and 4 tsp. black pepper.
*TEST KITCHEN TIP: If using wooden
skewers, soak skewers in water at
least 30 minutes prior to grilling.
TIMING IS KEY
Marinades tenderize lean
cuts like chicken breast.
Just keep in mind that
marinating too long in
acidic ingredients can
cause rubbery meat, so
follow recipe times closely.

85
GOOD MARKS
Halfway through cooking
each side, use tongs to
move chicken breasts a
quarter turn to make this
grillmaster-style
crosshatching.
Maple-Bourbon
Chicken with Grilled
Sweet Potatoes
SERVINGS
3
4 (4 oz. chicken +
4 cup vegetables each)
41 g
25 minutes
MARINATE 8 hours
GRILL 30 minutes
STAND 5 minutes
CARB. PER SERVING
PREP
2 Tbsp. bourbon or apple

cider
2 Tbsp. pure maple syrup
1 Tbsp. reduced-sodium soy
sauce
2 tsp. Dijon-style mustard
1
2 tsp. ground ancho chile
pepper or chili powder
2 12-oz. skinless, boneless
chicken breast halves
1 recipe Grilled Sweet
Potatoes
86 Diabetic Living
SUMMER 2016

combine the rst six ingredients
(through chile pepper). Cover and
shake to combine.
2 . Place chicken in a large
resealable plastic bag set in a
shallow dish. Pour marinade over
chicken. Seal and turn to coat.
Marinate in the refrigerator 8 hours
or up to overnight, turning once
halfway through marinating.
3. Remove chicken from marinade;
discarding marinade. Grill chicken,
covered, directly over medium
heat 15 minutes or until done
(165F), turning once halfway
through grilling. Remove from
grill and let stand 5 minutes. Cut in
half to serve. Serve with Grilled
Sweet Potatoes.
GRILLED SWEET POTATOES: Place
2 peeled and sliced 12-oz. sweet
potatoes in the center of an
1818-inch piece of double-thick
aluminum foil. Top with 1 medium

onion, sliced, and 6 slices
lower-sodium, less-fat bacon,
crisp-cooked and nely chopped.
Drizzle with 3 Tbsp. melted light
butter with canola oil. Bring up
sides of foil and fold to enclose
potatoes. Grill potatoes, covered,
directly over medium heat 30 to
40minutes or until tender, turning
packet every 10 minutes. Remove
from grill and carefully open foil.
1
Sprinkle 2 cup shredded reducedfat cheddar cheese over potatoes.
Fold foil to enclose. Let stand until
cheese melts, about 5 minutes.

87
88 Diabetic Living
SUMMER 2016
Jerk-Marinated Chicken
with Caribbean Rice
4 (3 oz. chicken + 34 cup
rice mixture + 1 Tbsp. glaze each)
PREP 25 minutes
MARINATE 6 hours
GRILL 15 minutes
STAND 5 minutes
COOK 10 minutes
SERVINGS
2
2
2
2
Tbsp. canola oil

Tbsp. red wine vinegar
Tbsp. orange juice
Tbsp. thinly sliced green
onion
1 Tbsp. packed brown sugar
1 Tbsp. reduced-sodium
soysauce
1
2 fresh jalapeo pepper,
seeded (if desired) and nely
chopped* (1 Tbsp.)
2 tsp. Caribbean jerk
seasoning, such as
McCormick Perfect Pinch
Caribbean Jerk Seasoning
1
8 tsp. salt
2 8-oz. skinless, boneless
chicken breast halves
1 recipe Caribbean Rice
Lime wedges
SAFETY FIRST
To protect against
pathogens (and ensure
a juicy piece of chicken),
insert an instant-read
thermometer into
the thickest part of the
breastits done at 165F.

combine the rst 10 ingredients
(through salt). Cover and shake
to combine.
2 . Place chicken in a large
resealable plastic bag set in a
shallow dish. Pour marinade over
chicken in bag. Seal and turn to
coat. Marinate in the refrigerator at
least 6 hours or up to overnight.

3. Drain chicken; reserving
marinade. Grill chicken, covered,
directly over medium heat 15 to
18minutes or until no longer pink
(165F), turning once halfway
through grilling. Remove from grill
and let stand 5 minutes. Meanwhile,
transfer reserved marinade to a
small saucepan. Bring to boiling;
reduce heat. Simmer, uncovered,
about 10 minutes or until reduced
1
to 4 cup. Thinly slice chicken.
Serve over Caribbean Rice with
lime wedges. Drizzle with glaze.
CARIBBEAN RICE: Coat a medium
nonstick skillet with nonstick
cooking spray. Heat skillet over
1
medium-high heat. Add 2 cup
1
chopped fresh pineapple; 2 cup
chopped green sweet pepper;
1
2 of a fresh jalapeo pepper,
seeded (if desired) and nely
1
chopped* (1 Tbsp.); 4 tsp. salt;
1
1
4tsp. garlic powder; 4 tsp.
black pepper; and 1 8 tsp. ground
cinnamon. Cook 5 minutes or until
pineapple is just tender and spices
are fragrant. Add one 8.8-oz. pouch
fully cooked whole grain brown rice,
1
2 cup canned no-salt-added red
1
kidney beans, and 4 cup orange
1
juice. Heat through. Stir in 4cup
snipped fresh cilantro.
contain oils that can irritate your
skin and eyes. Wear plastic or rubber
gloves when working with them.

89
The food truck

phenomenon is
taking over our
waistlines. Head
home to make
these healthy takes
on street-food
faves instead.
RECIPE DEVELOPER
Laura Marzen, RD, LD | PHOTOGRAPHER Karla Conrad | FOOD STYLIST Dianna Nolin
Slow-Cooked
Pork Tacos with
Chipotle Aoli
recipe on page 117
SLASH THE
SODIUM WITH
OUR SAUCY,
LOW-AND-SLOW
STREET TACOS.
91
Sloppy Joes with Honey

and Spice Pickles
4 (1 sandwich +
3 Tbsp. pickles each)
PREP 20 minutes CHILL 4 hours
SERVINGS
1 recipe Honey and Spice

Pickles
1 lb. 93% lean ground beef
1 cup nely chopped fresh
button mushrooms
1
2 cup chopped onion
1
2 cup chopped green sweet
pepper
1 8-oz. can no-salt-added
tomato sauce
2 Tbsp. packed brown sugar
2 Tbsp. yellow mustard
2 tsp. chili powder
1
8 tsp. salt
1
8 tsp. black pepper
4 reduced-calorie whole
wheat hamburger buns,
such as Sara Lee brand, split
and toasted
1. Prepare Honey and Spice
Pickles. Meanwhile, in a large
skillet cook the next ve ingredients
(through garlic) over medium heat
until meat is browned. Drain off fat
if necessary.
2. Stir in the next seven ingredients
(through black pepper). Cook and
stir 1 to 2 minutes or until heated
through.
3. Drain pickles. Serve meat
mixture in buns with pickles.
HONEY AND SPICE PICKLES: In a
1
medium bowl combine 4 cup
buttermilk, 2 Tbsp. cider vinegar,
1
1 Tbsp. honey, and 4 tsp. each
salt and cayenne pepper. Add
1
2 cup thinly sliced English
1
cucumber and 4 cup thinly
sliced onion; toss to coat. Cover
and chill 4 to 24 hours, stirring
occasionally. Drain before serving.

Bulgogi Beef and

Vegetable Bowls
4 (1 bowl each)
43 g
PREP 35 minutes
MARINATE 4 hours
SERVINGS
CARB. PER SERVING
1 lb. boneless beef sirloin

steak, cut 1 inch thick,
trimmed of fat
1
2 cup coarsely chopped onion
1
4 cup honey
2 Tbsp. reduced-sodium soy
sauce
2 Tbsp. toasted sesame oil
1 Tbsp. nely chopped fresh
ginger
4 cloves garlic, halved
11 3 cups cooked brown rice
1 cup coarsely shredded
carrots
1 cup nely shredded red
cabbage
3
4 cup cooked small broccoli
orets
1
2 cup coarsely shredded
cucumber
1
4 cup snipped fresh cilantro
1 to 2 tsp. sriracha sauce
1
2 cup kimchi (optional)
1. Very thinly slice beef against the

grain; place in a resealable plastic
bag set in a shallow dish. For
marinade, in a blender or food
processor combine onion, 2 Tbsp.
water, 2 Tbsp. of the honey, the soy
sauce, 1 Tbsp. of the oil, the ginger,
and garlic until smooth; pour over
beef. Seal bag; turn to coat beef.
Marinate in the refrigerator 4 to
6hours, turning bag occasionally.
2. Drain beef, discarding marinade.
Coat a large grill pan or nonstick
skillet with nonstick cooking spray;
heat over medium-high heat. Cook
beef in batches 40 to 60 seconds
or until slightly pink in center.
3. Divide meat and the next ve
ingredients (through cucumber)
among four bowls. In a separate
bowl combine 2 Tbsp. water, the
remaining 2 Tbsp. honey and
1 Tbsp. oil, the cilantro, and
sriracha. Top servings with honey
mixture and, if desired, kimchi and
additional cilantro.

FERMENTED
VEGGIES
LIKE KIMCHI
ARE GOOD
FOR GUT
HEALTH.
FIND IT
AT YOUR
GROCER
OR ASIAN
MARKET.
Bulgogi Beef and

Vegetable Bowls
GO AHEAD,
DEVOUR THIS
HEALTHFUL
AND TASTY
TAKE ON GREEK
STREET EATS.
Greek Meatball Kabobs

with Grilled Pita
94 Diabetic Living
SUMMER 2016
Greek Meatball Kabobs

with Grilled Pita
4 (3 meatballs +
1
2 cup spinach +
2 Tbsp. sauce each)
PREP 20 minutes CHILL 1 hour
GRILL 8 minutes
SERVINGS
1
2 pita bread +
1 recipe Cucumber-Yogurt
Sauce
8 oz. ground turkey breast
4 oz. ground lamb
1
3 cup dry whole wheat bread
crumbs
11 4 tsp. Greek seasoning
1 Tbsp. lemon juice
1 tsp. olive oil
1 clove garlic, minced
2 6- to 7-inch whole wheat
pita bread rounds
2 cups fresh baby spinach
1
4 cup crumbled reduced-fat
feta cheese (1 oz.)
1
4 cup snipped fresh mint
(optional)
Crushed red pepper (optional)
1. Prepare Cucumber-Yogurt
Sauce. Meanwhile, if using wooden
skewers, soak four 8-inch skewers
in water 30 minutes. In a medium
bowl combine ground meats, bread
crumbs, and 1 tsp. of the Greek
seasoning. Shape mixture into
1
1 2-inch meatballs. Thread
meatballs onto skewers, leaving
1
4 inch between meatballs.
2. In a small bowl whisk together
the next three ingredients (through
1
garlic) and the remaining 4 tsp.
Greek seasoning. Brush on both
sides of pita bread.
3. Grill meatballs, covered, over
medium heat 8 to 10 minutes or
until done (165F), turning
occasionally. Add pita bread to grill
the last 2 to 3 minutes or until light
brown, turning once.
4. To serve, line plates with
spinach, drizzle with sauce, and
sprinkle with cheese and, if desired,
mint and crushed red pepper. Cut
pita bread into wedges and arrange
with meatballs on plates.
CUCUMBER-YOGURT SAUCE: In a bowl

1
combine 2 cup plain fat-free
1
yogurt; 4 cup nely chopped,
seeded cucumber; 2 Tbsp. snipped

fresh mint; 1 tsp. lemon juice; and, if
1
1
desired, 8 to 4 tsp. crushed red
pepper. Cover and chill 1 hour
before serving.

Coconut-Lime
Watermelon Granita
4 (114 cups each)
CARB. PER SERVING 25 g or 20 g
PREP 25 minutes FREEZE 8 hours
STAND 5 minutes
SERVINGS
1 11.2-oz. bottle coconut

water
3 Tbsp. sugar*
1 lime
4 cups cubed watermelon
Unsweetened aked coconut,
toasted (optional)
1. In a small saucepan bring
coconut water and sugar just to
boiling; cool.
2. Remove 2 tsp. zest and

squeeze 2 Tbsp. juice from lime. In
a blender or food processor
combine coconut water mixture
and watermelon; cover and blend
until smooth. Strain into a bowl
through a ne-mesh sieve. Stir lime
zest and juice into pureed melon
mixture. Transfer to a 3-qt.
rectangular baking dish.
3. Freeze 2 hours, stirring and
scraping frozen mixture from sides
of dish every 30 minutes. Cover
and freeze, without stirring, 6 hours
or until rm. Let stand at room
temperature 5 minutes before
serving. To serve, scrape across
surface with a metal spoon or fork.
If desired, top with coconut and
additional lime zest.
*SUGAR SUBSTITUTE: Choose Splenda
Sugar Blend. Follow package
directions to use product amount
equivalent to 3 Tbsp. sugar.
PER SERVING: 99 cal., 0 g total fat,
0 mg chol., 7 mg sodium, 25 g carb.

PER SERVING WITH SUBSTITUTE: Same
as above, except 85 cal., 20 g carb.
(17 g sugars).
MEATLESS
MEALS
FOR 2
Grilled Vegetable
Quesadilla
recipe on page 118
Going meatless isnt just a good way to keep your

waistline trimits also budget-friendly. You wont
miss the meat with these four tasty recipes.
RECIPE DEVELOPER
96 Diabetic Living
SUMMER 2016
Carla Christian, RD, LD | PHOTOGRAPHER Adam Albright | FOOD STYLIST Charlie Worthington
Gingered
Vegetable Curry
Gingered Vegetable Curry

3
SERVINGS 2 ( 4 cup vegetable
1
mixture + 3 cup rice each)
35 g
35 minutes
CARB. PER SERVING

START TO FINISH
1 tsp. canola oil

cup chopped onion
cup 12-inch slices carrot
2 tsp. red curry paste, such as
Thai Kitchen brand
2 tsp. grated fresh ginger
1 cup unsweetened light
coconut milk
1
2 cup small cauliower orets
1
2 cup 2-inch pieces green
beans
1
2 cup canned garbanzo beans
(chickpeas), rinsed and
drained
2 tsp. lime juice
2
3 cup hot cooked brown rice
2 Tbsp. fresh cilantro leaves
2 tsp. coarsely chopped
peanuts (optional)
1
4
1
4
1 . In a large skillet heat oil over

medium heat. Add onion and
carrot; cook 5 to 7 minutes or
until onion is tender, stirring
occasionally. Stir in red curry
paste, ginger, and 14 tsp. salt;
cook and stir 1 minute more.
2 . Add coconut milk and bring to
boiling. Add cauliower, green
beans, and garbanzo beans;
reduce heat. Simmer, uncovered,
8 minutes or just until vegetables
are tender and milk is slightly
thickened. Stir in lime juice.
3. Serve vegetable mixture over
rice. Sprinkle with cilantro and, if
desired, peanuts.
(6 g sat. fat), 0 mg chol., 535 mg

sodium, 35 g carb. (6 g ber,
Udon Noodle Bowl

recipe on page 118
Wild Rice and Bean Salad

with Peaches and Feta
2 (214 cups each)
PREP 15 minutes COOK 40 minutes
CHILL 1 hour
SERVINGS
112 cups low-sodium vegetable

broth
1
2 cup uncooked wild rice, rinsed
and drained
2 Tbsp. lime juice
1 Tbsp. olive oil
1 tsp. snipped fresh mint
1
4 tsp. salt
98 Diabetic Living
SUMMER 2016
2 cups baby arugula

1 medium peach, peeled (if
desired) and sliced
1
2 cup canned no-salt-added
cannellini (white kidney)
beans, rinsed and drained
1
4 cup crumbled reduced-fat
feta cheese (1 oz.)
Black pepper (optional)
Lime wedges (optional)
2 . In a medium bowl combine the

next four ingredients (through salt).
Stir in half of the wild rice (reserve
remaining rice for another use).
Cover and chill 1 to 24 hours.
3. Add the next four ingredients
(through cheese) to rice mixture;
toss gently to combine. If desired,
sprinkle with pepper and additional
mint and serve with lime wedges.
1 . In a large saucepan bring broth

to boiling. Stir in rice; reduce heat.
Simmer, covered, 40 minutes or
until rice is tender. Drain and cool.

PROMOTION
ways to wellness
I N F O R M AT I O N , I D E A S & I N S P I R AT I O N TO L I V E A H E A LT H I E R L I F E
BE HEALTHY. GET REWARDED.

Find what you need to live better with diabetes,
including getting rewards for healthy behaviors
like checking your glucose.* With Walgreens,
Diabetes wont slow you down.
*For details, visit Walgreens.com/healthychoices.
MRS. DASH
With delicious salt-free Mrs. Dash Seasoning
Blends, youve got a passport to culinary creativity.
Add a Dash of Inspiration to your next meal with
recipes like Mediterranean Cod. Discover all
15 avors at mrsdash.com/destinations.
FOLLOW DIABETIC LIVING

ON INSTAGRAM!
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Want a sneak peek into a magazine photo shoot?
Join us on Instagram for an insider look at
Diabetic Living, plus even more healthy tips and
motivation to live better and manage diabetes.
Follow along at instagram.com/diabeticlivingmag.
DIABETICLIVINGONLINE.COM
DiabeticLivingOnline.com helps people with
diabetes learn how to live well with diabetes and
make the best choices for their health. With a focus
on diet and exercise, and information about blood
sugar and medication, DiabeticLivingOnline.com
provides current and relevant information presented
in an uplifting and approachable manner.
Visit DiabeticLivingOnline.com today!
ABSORB MORE OF THE

NUTRIENTS YOU NEED
WRITER Marsha McCulloch, RD, LD
PHOTOGRAPHER Karla Conrad | FOOD STYLIST Dianna
Nolin
Although there is truth to the adage You are what you eat, it may
be more accurate to say, You are what you absorb. Its only after
foods are digested and nutrients are absorbed by your gut that you
get the benets. Many vitamins, minerals, and antioxidants in food are
better absorbed when consumed with specic nutrients. That could
be especially important for people with diabetesstudies have shown
that low levels of several nutrients, such as vitamin B12, chromium, and
zinc, are common in people with type 2 diabetes. Here are six savvy
combinations to help you get more nutrition from what you eat.
100 Diabetic Living
SUMMER 2016
VITAMIN B12 + CALCIUM

Metformin, a common diabetes
medication, is known to interfere
with absorption of vitamin B12,
causing B12 deciency in up to
33 percent of metformin users.
Calcium supports vitamin B12
absorption, helping to counteract
the negative effects of metformin.
Smart combo:
Vitamin B12: clams +
Calcium: fat-free milk and cream
= New England Clam Chowder
Get recipe at DiabeticLiving
Online.com/Chowder
VITAMIN K +
MONOUNSATURATED FAT
The plant form of vitamin K
(phylloquinone) gets a boost in
absorption from dietary fat,
especially monounsaturated fat,
which is abundant in olive oil.
Preliminary evidence suggests
vitamin K might help improve
insulin sensitivity and blood
glucose status.
Smart combo:
Vitamin K: 2 cups romaine lettuce
+ Monounsaturated fat:
1 teaspoon extra virgin olive oil
(mixed with 2 teaspoons vinegar)
= Salad with vinegar-andoil dressing
EGCG + CITRUS JUICE

EGCG (epigallocatechin gallate) is
a natural compound in green tea
and a powerful antioxidant.
Preliminary research suggests
EGCGs antioxidant actions
might help protect the insulinproducing cells of the pancreas
from detrimental changes
associated with diabetes. Get
more mileage from your cup of
tea by pairing it with vitamin Crich citrus juice, which
protects EGCG from being
destroyed in the gut.
Smart
mart combo:
EGCG: 1 cup
brewed green tea
+ Citrus juice:
cup freshsqueezed
lemon juice
= A powerful
cup of tea
CALCIUM + VITAMIN D
CHROMIUM + VITAMIN C
ZINC + PROTEIN
Not only does vitamin D increase

the bodys absorption of calcium,
but both of these nutrients
may help in type 2 diabetes
management by supporting
insulin secretion and action.
Calcium may also be benecial in
hypertension because it reduces
constriction of blood vessels,
leading to lower blood pressure.
Vitamin C improves absorption

of chromium, a mineral that
enhances the effectiveness of
insulin to help keep blood
glucose levels in check. The jury
is still out on whether chromium
supplements are benecial in
diabetes, but regardless, its
important to get an adequate
intake of chromium from food
because chromium deciency
can cause insulin resistance.
A peek inside your body would

show zinc is predominantly
found in the pancreas, where it
is involved in insulin production,
storage, and secretion, thus
helping with blood sugar control.
Pairing zinc from plant foods with
nondairy, protein-rich animal
foods improves zinc absorption.
Smart combo:
Calcium: 2 cups baby kale +
Vitamin D: 1 cup vitamin Dfortied 1% milk =
Tasty green smoothie when
combined with 1 cup fruit
in the blender
Smart combo:
Chromium: cup spoon-size
shredded wheat +
Vitamin C: cup sliced
strawberries =
Nutritious morning bowl
topped with milk
Smart combo:
Zinc: cup Go Raw Sprouted
Watermelon Seeds +
Protein: 1 Nicks Sticks Grass-Fed
Beef Snack Sticks =
A nutrient-rich snack
101
ADVERTISEMENT
THIS
EXPERIENCE
HAS BEEN
MIRACULOUS
AND LIFECHANGING.
Ellen D. Nucleus Recipient
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than hearing aids?
A: While hearing aids only amplify sounds,
hearing implants help make them louder
and clearer. Improving the clarity of your
hearing may help you better understand
speech in both quiet and noisy situations.
David C. Kelsall, M.D.,

Cochlear Medical Advisor
Dr. David C. Kelsall, a hearing

implant surgeon and medical
advisor to Cochlear, the world
leader in hearing implants,
answers common questions
about hearing implants.
Q: What kinds of hearing implants

are there?
A: There are hearing implant solutions for
many types of hearing loss. They include
cochlear implants, Hybrid Hearing and
bone conduction implants. Visit your
Hearing Implant Specialist to determine
which one may be right for you.
Q: Does Medicare cover hearing implants?
A: Yes, hearing implants may be covered by
Medicare and most private insurance.*
Q: Do hearing implants require surgery?
A: Yes, surgery is required. However, in most
cases it is a short, outpatient procedure.
Q: Am I too old to get a cochlear implant?
A: No, its never too late to begin your journey
to better hearing.
Call 1 888 650 2773 to nd a Hearing Implant Specialist near you.
Visit Cochlear.com/US/DiabeticLiving
to take an online hearing quiz.
*Contact your insurance company or local Hearing Implant
Specialist to determine your eligibility for coverage.
2016 Cochlear Limited. All rights reserved. Trademarks and registered trademarks are the property of Cochlear Limited.
CAM-MK-PR-274 ISS1 MAR16
MOVE
GUIDE TO WELL-BEING 8
photo: GETTY IMAGES
The more walkable

your neighborhood,
the lower your risk
for obesity.
According to a 2015
study presented at
the World Diabetes
Congress, adults
living in walkable
communities were
31 percent less likely
to be overweight
than adults in
car-dependent areas.
103
A bad breakup
motivated Ashley
James to face the truth
about her weightand
do something about it.
WRITER
Amy Zavatto
When Ashley James of Chambersburg,

Pennsylvania, split with her boyfriend,
she was tempted to nd comfort
where she always didin pizza, potato
chips, and candy.
But Ashley, a title-company
settlement processor, realized she
needed to change that pattern. She
hadnt weighed herself in years but
she knew shed gained a lot.
I had to buy size 26 jeans, she
says. That killed me.
Ashley was stunned when she got
on the scale. At 5 feet 5 inches tall,
she weighed 306 pounds.
It was devastating, she says. But
it made me determined. I walked into
my bosss office and said, Im going to
lose 100 pounds this year.
Ashley knew she had to eat better and

exercise, but she wasnt sure how to
start. Shed always been overweight;
her entire family was heavy. Id go
home and heat up frozen chicken
nuggets and mashed potatoes, she
says. Then Id eat cookies and Kit Kats
in front of the TV.
But she worried about her health.
Both her dad and her sister were on
hypertension meds. Ashley didnt want
to join them.
Staying on track
A friend introduced Ashley to a
tness app that recommended a
2,300-calorie diet and a four-days-aweek workout schedule. I was new to
exercise, but it was doable, she says.
104 Diabetic Living
SUMMER 2016
She started by walking for

30minutes while holding one-pound
weights. As she got stronger, she
added circuit training, alternating
510 minutes on the treadmill with
jumping jacks, pushups, and burpees.
Soon Ashley was losing 10 pounds
a month (the app adjusted her calorie
intake accordingly). Eventually she
shed 130 pounds, inspiring her family
to get healthy, too.
I used to think, Im so big, Ill have
to keep this loser boyfriend, she says.
Now there are lots of guys who want
to date me. When you have a big
smile on your face, people are drawn
to you. Thats an awesome thing.
BEFORE
EATING BREAKFAST.
Ashley jump-starts her
metabolism by eating
within 30 minutes of
waking up. Her fave:
veggie-packed egg-white
omelet and a high-ber
English muffin.
LOGGING IN. Recording
all workouts, food, and
drinks on MyFitnessPal
keeps Ashley accountable.
TEAMING UP. Ashley
and her sister work out
and cook together.
photo: MIKE BASHER
What
Worked
Junk-food rehab
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POOL
POWER
Give your health

a pick-me-up with
wave-making exercises
tailored to any tness level.
WRITER Kelly Roberson
PHOTOGRAPHER Adam Albright
If you have
balance issues,
water helps hold
you up. In water,
you control the
force you exert.
hat if someone told

you theres an exercise
that keeps you cool,
minimizes impact on your joints,
and lets you do everything from
stretching to cardio?
Welcome to the womblike
wonder of water tness.
Experts agree theres much to
love about water-based exercise.
Buoyancy takes pressure off your
joints, says Kim Huff, a certied
health education specialist
and group exercise instructor
with the Diabetes Prevention
Program. The water temperature
provides cooling, so youre less
uncomfortable if you dont like to
sweat. If you have balance issues,
water helps hold you up. In water,
you control the force you exert.
Those issuessweating, balance,
effortare common obstacles
to regular exercise programs for
people with diabetes.
Sometimes when youre
diagnosed with diabetes, its
overwhelming to know what to
tackle, Huff says. Clients might
not have much exercise experience
or be afraid of something going
wrong. Or if they dont have a role
model, they might feel they arent
going to be successful.
Some people also believe that
because you dont sweat and often
dont hurt, water-based tness
programs arent as benecial for
weight loss or overall health.
Not so, Huff says.
Research shows that consistent
participation can lower blood

sugar, weight, and blood pressure;
improve glucose control; and help
you feel better in general, she says.
Water programs also provide
leeway for tness instructors to
design individual programs that t
various needs and restrictions
even in a large classroom setup,
Huff says.
In short, most anyone succeeds.
Huff has had water-exercise
clients who havent seen too
much change in their metabolic
numbers, but theyve felt better.
Others used water exercise to get
the Centers for Disease Control
and Preventions recommended

150minutes of weekly exercise and
lost lots of weight, which reduced
their medications, too.
Thats always cool to see
happen, she says.
Regardless of tangible measures,
many people with diabetes nd
that pool time also has a less
quantiable impact. These classes
create camaraderie and social
support, Huff says. Thats super
encouraging and reminds you
that youre all there for the goal of
getting healthier.
Ready to give it a try? Turn the
page to get started.
107
ONE
GETTING
STARTED
BEGIN
As you stand, imagine a string
coming straight out of the top of
your head while you keep contact
through your whole foot with the
pool oor. Stand with your feet a
comfortable distance apart. Relax
your shoulders down and back,
dont puff out your ribs, and tuck
your tailbone (Figure A).
HIPS AND LEGS
Holding on to the side of the pool,
stand with one hip toward the wall.
Raise the outside leg, knee bent, to
the front, side, then back (Figure B).
Avoid sitting in the supporting leg.
Repeat on opposite side. You can
also move your foot around or add
pulses in each direction.
FIGURE A
FIGURE B
SHOULDERS AND ARMS

Stand with both feet on the oor of
the pool. Breathe in and roll your
shoulders up; breathe out and roll
your shoulders back and down.
Repeat 5 times.
NECK AND TORSO
Standing with both feet on the oor
of the pool, drop your head to the
right side toward your shoulder
and breathe in and out 2 times
(Figure C). Return to center and roll
your shoulders back and down
2 times. Repeat on the left side.
FINE MUSCLES
Holding on to the side of the pool,
point and ex your toes. Let go
of the pool edge and rotate your
wrists and wiggle your ngers.
108 Diabetic Living
SUMMER 2016
FIGURE C
These basics give you a strong base

to work from if youre new to the pool.
You can practice them at home, too.
TWO
GAINING
MOMENTUM
LEGS
Stand tall with feet rmly on the
pool oor. Sweep right foot straight
out, keeping toe pointed to the 12
oclock position. Cut through the
water with toes, sweeping leg to
the side (3 oclock), then back to 6
oclock (Figure A). Keep tempo slow
and controlled. Repeat 5 times in
both directions, both sides.
FIGURE A
FIGURE B
Take it up a notch and put

the water to work for you
with these moves.
FIGURE C
HIPS
Standing with legs hip distance
apart and hands on hips, move
right hip in a small circle; repeat
in both directions, both sides.
Move hips together in a gure-8
pattern. Repeat 3 times in both
directions, both sides.
HIPS PART 2
Place hands on back and gently
push hips forward to lift and open
the chest (Figure B). Move hands
to the front of hips and push
backward, keeping back at and
belly rm (Figure C). Place hands
on hips and gently push both hips
right, then left, breathing in and out
twice for each hip. Repeat 2 times
in both directions, both sides.
FIGURE D
FIND A WATER-BASED
CLASS NEAR YOU
Any tness facility
with a pool, including
gyms and even public
water parks, will
probably have classes.
Instructors can obtain
certication in waterbased tness. Call a
local tness center,
pool, or recreation
department for more
information.
SIDE STRETCH
With feet rmly on pool oor,
hold the side with right hand,
right hip facing wall. Raise left
hand, sweeping up and over head,
breathing with a torso stretch.
Repeat 2 times on both sides.
BACK
Hold the side with both hands.
Slowly walk toward hands, moving
up the wall with feet. Stop when
lower back starts to stretch
(Figure D). To go deeper, hang
body and drop hips. Straighten
legs and drop hips.
109
THREE
MOVING
ON UP
WALK OR JOG
Go the length of the pool, building
up to 10 laps.
TREE (FIGURE A)
WARRIOR 1 (FIGURE B)
WARRIOR 3 (FIGURE C)
COBRA (FIGURE D)
These activities power up

your cardio level in the pool.
TREADING
For those comfortable exercising
in deep water, gently push off
from the pool side. Move arms
back and forth on the waters
surface to stay in place; use legs
to mimic a bicycle-riding motion.
Work up from 5 seconds to several
minutes of treading.
BALANCE
TREE: Stand with both feet on pool
oor and both hands holding the
side. Slowly lift left foot, placing
it on calf (FigureA). Work up to
doing the pose with both hands at
sides, then overhead, then foot on
upper thigh (never resting on knee).
Repeat on other side.
WARRIOR 1: Stand upright facing
the wall with feet together. Slowly
move left leg back, keeping it
straight; place foot on the oor.
Slowly bend right leg so that knee
is directly above ankle. Keep upper
body straight and strong. Extend
arms overhead (Figure B). Hold for
3 to 5 breaths; repeat on other side.
WARRIOR 3: Stand upright with
feet together, about 2 feet from the
pool wall. Tilt at hips, lifting left leg
back and extending arms to grip
the wall so your body forms a T
(Figure C). Hold for 3 to 5 breaths;
repeat on other side.
COBRA: Stand about 6 inches
from the pool wall and grip the
side with both hands. Extend
upper body gently to form a
backward arch, stretching from
hips up (Figure D). Hold for 3 to 5
breaths. Repeat.
110 Diabetic Living
SUMMER 2016
Anything thats popular on

landcircuit classes, Zumba,
plyometric training, tai chi,
strength trainingcan be
done in the pool.
EXPERT TIPS FOR SUCCESSFUL WATER EXERCISE

Wear what makes you
comfortable. That might be shorts
and a T-shirt, a swimsuit, or a full
bodysuit. It doesnt matter as long
as you can move freely.
Bring a towel and shower
gear to rinse off after pool time.
Water shoes may also be a must,
particularly if youre worried
about cuts on your feet from
the pool oor.
Introduce yourself to the
instructor and other class
participants. You can share
injuries or concerns and ask for
help if you need it.
Stay in a water depth that makes
you comfortable. Shallow is OK.
Your hands are your friends.

Theyll help you scoop water as
you move in place or steer clear of
other class participants.
Pay attention to your blood
sugar and have a carbohydratecontaining snack or glucose tablets
close by in case you need it.
Practice at home to gain
condence. A kitchen counter
is a great stand-in for the side
of a pool.
If a move hurts, stop immediately
and tell the instructor.
Avoid water exercise with
unhealed ulcers (open sores).
Check with your doctor before
beginning any exercise routine.
IF ONE OF US HAS TYPE 2
DO WE ALL
HAVE TO
CHANGE?
WRITER Martha Miller Johnson
ILLUSTRATOR Abigail Goh
hen Terrilyn Blevins

was diagnosed with
type 2 diabetes at age
38, she wasnt particularly shocked.
Her grandmother had it. Her father
has it. Her sister was diagnosed
with type 2 while undergoing
cancer treatment.
What surprised her was how it
affected her marriage.
He never tried to help me
maintain better blood sugars or
help me pursue the healthy routes
I needed, says Terrilyn, now 48.
He was just never there for me.
A type 2 diabetes diagnosis
touches everyone in the family.
At least it should. Priorities shift,
eating patterns change, and
moving more becomes a necessity.
As a spouse, partner, or family
member of a person with diabetes,
your habits should shift, too. In
fact, experts say its critical that
families of a person with type 2
make behavior changes because
unhealthy habits can play a role in
the diagnosis.
Diabeteswhether you have
type 1 or type 2is a family
affair, says Toby Smithson,
RDN, CDE, a spokesperson for
the Academy of Nutrition and
Dietetics and coauthor of Diabetes

Meal Planning and Nutrition for
Dummies (Wiley, 2013). Diabetes is
grounded in lifestyle changes, and
youre with your family the most,
so it affects everyone.
Here are the three big ways that
life changesand how you can
show your love and support.
Be present and helpful

A diabetes diagnosis can create
a lot of stress for couples and
families because of all the new
things to learn.
Diabetes is a full-time job that
nobody wants, but you cant quit,
says Susan Guzman, Ph.D., director
of clinical/educational services at
the Behavioral Diabetes Institute in
San Diego.
To put it into perspective, one of
her colleagues recently sat in on a
type 2 diabetes education class and
started counting recommended
behavior changes.
She stopped at 150.
When diagnosed, people often go
through a grief process, says Tami
Ross, RD, CDE, author of What
Do I Eat Now?: A Step-by-Step
Guide to Eating Right with Type
2 Diabetes (American Diabetes
Association, 2009). The person
with diabetes may get upset by
all the lifestyle modications they
have to make. And family members
may feel theyre being punished for
something they didnt do.
Theyre grieving the life they no
longer haveand then they have to
live with the fallout, Ross says.
The best thing to do is be patient,
supportive, and helpful. A diagnosis
can make your loved one feel like
the world has turned upside down.
Ask what you can do to help.
Guzman tells patients and their
partners to be clear about their
wants and needs. Your ideas of
helpful may differ. Try to be specic
about exactly what each of you is
going to doand not do, she says.
Educating yourself is a powerful
way to show support, too, Ross
says. Go to diabetes education
classes together; read a book on
the topic; go online to learn about

the disease. If possible, go along
to doctor visits. Your presence can
relieve pressure, and there is less
room for error because you both
hear the information directly.
If two people are living together,
their eating habits are not
dramatically different. Its pretty
likely that the other person may
also have some health issues on
the horizon, Ross says.
Embrace mealtime
While there is no such thing as a
diabetic diet, foods youre passing
around at the dinner table should
be nutritious. Fruits and vegetables,
whole grains, lean meats, legumes,
and low-fat dairy foods are always
best. Family favorites can still be
on the menu, but now portion size
matters even more.
We cant eat the way we used
to, says Bobbie Walton of San
Diego, who has type 2 and takes
metformin. Making manageable,
practical changes helps. My
husband makes a killer tuna and
noodles, and I still have it from time
to timebut only a small amount.
Dining out can be challenging, says
Josh Gillin, 39, of St. Petersburg,
Florida. Josh, who has type 2, says
pasta results in high blood sugars.
Italian restaurants are almost
entirely out of the question. And
Chinese, too, he says. My girlfriend
and I share meals when we eat
out. So we not only keep the carb
count down, we cut calories, too.
Bobbie orders a healthful dish
and a to-go box when she eats out
and puts half the meal in the box
when the food arrives.
Ive lost 36 pounds. Thats a
pound a month for the last three
years, and its staying off, she says.
Move moretogether
Activity is a big part of living well
with diabetes. Regular exercise
makes the body more responsive
to insulin and helps lower blood
sugar. Living a healthy lifestyle may
not be a top priority to everyone
DIABETES IS
GROUNDED
IN LIFESTYLE
CHANGES,
AND YOURE
WITH YOUR
FAMILY THE
MOST, SO
IT AFFECTS
EVERYONE.
around you, so prepare for a big
effort. You have to plan it out
every single day, Smithson says.
Susi Burton of Lexington,
Kentucky, started attending a
deep-water aerobics class after
being diagnosed with type 2. Now
she and her husband go to the
YMCA twice a week. Susi jokes that
he started coming to class because
he got suspicious about why she
never wanted to miss.
Hes there with all these women
but thats ne with him. He loves
it, she says.
When Terrilyn didnt get support
from her spouse, she found a
diabetes educator at Livongo
Health, a cloud-based education
program. Her educator sees her
blood glucose numbers online and
checks in weekly. Terrilyn set small
goals. Her numbers improved.
Her marriage, however, did not,
and she and her husband divorced.
Scott, Terrilyns new husband, is
very health-conscious and helps
her meet her goals, she says.
He makes sure I exercise and
walks with me every single time
after work and on weekends, she
says. Hes a terric partner.
113
RECIPES
TK Seal Final
Register.ai
See how we calculate nutrition information to

help you count calories, carbs, and serving sizes.
High-Standards Testing
This seal assures you every recipe in this issue of Better Homes and Gardens Diabetic Living
magazine has been tested in the Better Homes and Gardens Test Kitchen. This means each
recipe is practical, reliable, and meets our high standards of taste appeal.
Inside Our Recipes
Nutrition Information
Precise serving sizes (listed below each recipe title)

help you to manage portions. Test Kitchen tips and
sugar substitutes are listed after recipe directions.
Kitchen basics such as ice, salt, black pepper, and
nonstick cooking spray often are not listed in the
ingredients list; they are italicized in the directions.
Nutrition facts per serving are noted with each

recipe. Ingredients listed as optional are not
included in the nutrition analysis. When ingredient
choices appear, we use the rst one to calculate the
nutrition analysis.
Ingredients
Key to Abbreviations
Tub-style vegetable oil spread refers to

60% to 70% vegetable oil product.
Lean ground beef refers to 95% or leaner.
cal. = calories
sat. fat = saturated fat
chol. = cholesterol
HEALTHY LATIN
CUISINE WITH
INGRID HOFFMANN
*SUGAR SUBSTITUTE: We do not
recommend using a sugar substitute

for this recipe. For a lower-carb
option, simply omit the sugar.
6 (1 pop each)
PREP 20 minutes FREEZE 4 hours
SERVINGS
2 cups chopped fresh

pineapple
3
4 cup unsweetened coconut
milk
1
4 cup water
1 to 2 Tbsp. sugar*
1
8 tsp. ground chipotle chile
pepper
(5 g sat. fat), 0 mg chol., 16 mg sodium,

9 g carb. (1 g ber, 7 g sugars), 0 g pro.
PROTEIN SPOTLIGHT:
YOGURT
Avocado and Yogurt

Pasta Sauce with Veggies
3
SERVINGS 4 ( 4 cup sauce +
1
2 cup pasta each)
START TO FINISH
1. In a food processor combine all

of the ingredients; cover and
process until smooth.
2. Pour mixture into six 4-oz.
ice-pop molds or eight 3-oz.
wax-coated paper cups. (If using
paper cups, cover with foil and
place in a shallow pan. Cut a small
slit in each foil cover and insert a
wooden crafts stick into each pop.)
Freeze 4 hours or until rm. Unmold
or remove foil and tear paper cups
away from pops.
114 Diabetic Living
SUMMER 2016
29 g
30 minutes
CARB. PER SERVING
3 oz. dried whole grain

spaghetti
1 ripe avocado, halved, seeded,
and peeled
1 6-oz. carton plain fat-free
Greek yogurt, such as Fage
brand
2 Tbsp. lime juice
1
2 tsp. kosher salt
1
4 to 12 tsp. sriracha sauce
1
4 tsp. black pepper
1 Tbsp. olive oil
carb. = carbohydrate
pro. = protein
2 cup thinly sliced red onion

2 cups thin bite-size strips red
and/or yellow sweet peppers
2 cups seeded and chopped
cucumber
1
1 . Cook spaghetti according to
package directions; drain and keep
warm. Meanwhile, for sauce, in a
small bowl mash avocado. Stir in
the next ve ingredients (through
black pepper).
2 . In a large skillet heat oil over
medium heat. Add onion; cook
3 minutes, stirring occasionally. Add
garlic; cook and stir 1 minute. Add
sweet peppers; cook 4 minutes
more or until vegetables are
crisp-tender, stirring occasionally.
Remove from heat.
3. Stir in cucumber and avocadoyogurt mixture. Cook over mediumlow heat until heated through. Serve
sauce over spaghetti and top
with cilantro.

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RECIPES
THE BOUNTY
OF TOMATOES
Smoky and Spicy

Tomato Pasta Sauce
20 (12 cup each)
PREP 1 hour 30 minutes
BROIL 10 minutes
COOK 35 minutes
PROCESS 35 minutes
SERVINGS
4 medium red sweet peppers,

stemmed, seeded, and
quartered*
2 Tbsp. olive oil
1 cup chopped onion
(2 Tbsp.)
2 tsp. ground cumin
2 tsp. ground coriander
2 tsp. smoked paprika
8 lb. roma tomatoes (about
40), peeled** and coarsely
chopped
1
4 cup honey
2 tsp. salt
1 tsp. black pepper
5 Tbsp. bottled lemon juice
1 . Preheat broiler. Line a 1510inch baking pan with foil. Place
sweet peppers, cut sides down, in
prepared pan. Broil 4 to 5 inches
from heat 10 minutes or until
charred and very tender. Bring foil
up around peppers and fold edges
together to enclose. Let stand.
When cool enough to handle, peel
and discard skins. Chop peppers.
2 . In a 6- to 8-qt. stainless-steel,
enamel, or nonstick heavy pot heat
oil over medium heat. Add onion;
cook 5 minutes or until tender,
stirring occasionally. Stir in the next
four ingredients (through paprika).
3. Add the next ve ingredients
(through black pepper). Bring to
boiling over medium heat, stirring
constantly. Using a potato masher,
coarsely crush tomatoes. Boil
116 Diabetic Living
SUMMER 2016
steadily, uncovered, 20 minutes,

stirring occasionally.
4. Stir in chopped sweet peppers.
Boil 10 to 20 minutes more or
until mixture reaches desired
consistency, stirring occasionally.
Remove from heat; stir in cilantro.
5. Spoon 1 Tbsp. of the lemon juice
into each of ve hot, sterilized pint
canning jars. Ladle hot pasta sauce
into jars with lemon juice, leaving a
1
2-inch headspace. Wipe jar rims;
adjust lids and screw bands.
6. Process lled jars in a boilingwater canner 35 minutes (start
timing when water returns to boiling).
Remove; cool on a wire rack.
*TEST KITCHEN TIP: Or use 2 cups
chopped bottled roasted red sweet
peppers and omit Step 1.
**TEST KITCHEN TIP: To peel
tomatoes, bring a large pot of water
to boiling. Using a sharp knife, cut a
shallow X in blossom ends of
tomatoes. Lower tomatoes, in
batches, into boiling water 30 to
60seconds or until skins start to
split. Using a slotted spoon, transfer
tomatoes to a large bowl of ice
water. Peel and discard skins.
Turkey-Stuffed
Mushrooms with Roasted
Tomato Aoli
SERVINGS 6 (2 stuffed
mushrooms each)
PREP 35 minutes
BAKE 1 hour 5 minutes
2 medium roma tomatoes,

sliced 14 inch thick
2 tsp. olive oil
12 fresh cremini or button
mushrooms, about 2 inches
in diameter*
4 oz. ground turkey breast
1
4 cup thinly sliced green
onions
1 tsp. salt-free onion and herb
1
1
4
4
2
2
2
4
3
seasoning blend, such as

Mrs. Dash brand
tsp. salt
tsp. crushed red pepper
Tbsp. dry whole wheat bread
crumbs
tsp. Dijon-style mustard
Tbsp. light mayonnaise
tsp. lemon zest
cherry tomatoes, quartered
1 . Preheat oven to 350F. Line a

1510-inch baking pan with
parchment paper. Arrange romas in
prepared pan. Drizzle with oil and
sprinkle with 18 tsp. black pepper.
Bake 55 to 65 minutes or until light
brown and nearly dry, turning once.
Cool in pan on a wire rack.
2 . Meanwhile, line a shallow baking
pan with parchment paper. Remove
stems from mushrooms; set aside.
Arrange mushroom cups, stemmed
sides down, in prepared pan. Place
in oven alongside romas and bake
10 minutes. Transfer mushrooms
to a double thickness of paper
towels; cool.
3. For lling, nely chop mushroom
stems. In a small skillet cook
mushroom stems and the next ve
ingredients (through crushed red
pepper) over medium heat until
turkey is browned. Finely chop
romas. Add about two-thirds
of the romas to turkey mixture. Stir
in bread crumbs and mustard.
4. Return mushroom caps,
stemmed sides up, to baking pan.
Spoon lling into mushroom caps,
pressing lightly. Bake 10 minutes or
until mushrooms are tender and
lling is heated through.
5. For aoli, in a bowl combine the
remaining romas, the mayonnaise,
and lemon zest.
6. To serve, spoon aoli onto warm
stuffed mushrooms. Top with cherry
tomatoes and, if desired, additional
green onions.
*TEST KITCHEN TIP: For best results,
use mushrooms that are all about
the same size.
RECIPES

Country-Style
Tomato Flatbread
8 (1 slice each)
19 g
PREP 25 minutes STAND 1 hour
BAKE 10 minutes
BROIL 3 minutes
SERVINGS
CARB. PER SERVING
1 lb. assorted tomatoes, sliced

1
4 inch thick
1 recipe Cornmeal Pastry
1 tsp. fat-free milk
3
4 cup shredded Gruyre
cheese (3 oz.)
1
2 cup light Alfredo pasta sauce
2 tsp. snipped fresh thyme
1
8 tsp. salt
1
8 tsp. black pepper
1 cup shredded cooked
chicken breast
1 . Line a large tray with a double
thickness of paper towels. Arrange
tomatoes on towels; pat dry. Let
stand, covered with paper towels,
1 hour.
2 . Meanwhile, preheat oven to
400F. Prepare Cornmeal Pastry. On
an 18-inch square of foil, use clean
hands to slightly atten pastry; cover
with parchment paper. Roll pastry
into a 128-inch rectangle. Carefully
peel off parchment and brush pastry
with milk. Slide foil and pastry onto
a large baking sheet. Bake 10 to
15 minutes or until light brown.
Remove from oven.
3. Preheat broiler. In a small bowl
1
combine 2 cup of the cheese and
the next ve ingredients (through
pepper); spread over pastry. Top
with chicken and tomatoes; sprinkle
1
with remaining 4 cup cheese.
Broil 4 to 5 inches from heat 3 to
5 minutes or until cheese is starting
to brown.
4. If desired, sprinkle atbread with
additional thyme. Serve warm.
CORNMEAL PASTRY: In a medium bowl
stir together 1 cup all-purpose our,

1
4 cup yellow cornmeal (not
1
stone-ground), and 4 tsp. salt.
Using a pastry blender, cut in 2 Tbsp.
butter, cubed, until pea size. Add
2 Tbsp. canola oil; stir lightly with a
fork until combined. Sprinkle 1 Tbsp.
cold water over part of the our
mixture; toss gently with a fork. Push
moistened pastry to side of bowl.
Repeat moistening our mixture,
gradually adding cold water (3 to
4 Tbsp. total), until mixture begins to
come together. Gather pastry into a
ball, kneading gently just until it
holds together.

6 (34 cup soup +
2 Tbsp. cucumber topping +
1 Tbsp. yogurt mixture each)
PREP 45 minutes CHILL 4 hours
STAND 30 minutes
SERVINGS
4 cups peeled and chopped

assorted tomatoes
3
4 cup chopped, seeded
watermelon
3
4 cup chopped yellow, red,
and/or orange sweet pepper
1
2 cup chopped sweet onion
1
2 cup chopped cucumber
1
4 tsp. salt
1
8 tsp. black pepper
3 Tbsp. lime juice
2 Tbsp. water
2
3 cup chopped cucumber
1
2 cup very thinly sliced sweet
onion
1
2 tsp. kosher salt or sea salt
1
2 cup white wine vinegar
1
4 cup lime juice
1
yogurt
1 Tbsp. honey
3 Tbsp. snipped fresh mint
1 . In a large bowl combine the rst

eight ingredients (through black
pepper). Transfer half of the mixture
to a blender or food processor. Add
the 3 Tbsp. lime juice and the water.
Cover and blend or process until
smooth. Return to the remaining
tomato mixture; stir until combined.
Cover and chill 4 to 24 hours.
2 . For cucumber topping, in a small
bowl combine the next three
ingredients (through kosher salt).
Cover and let stand 30 minutes.
Transfer to a colander; rinse with
cold water and drain well. Return
to small bowl. Stir in vinegar and the
1
4 cup lime juice; press vegetables
down into liquid. Cover and chill
4 to 24 hours, stirring once or twice.
3. Before serving, in a small bowl
combine yogurt and honey. Drain
cucumber topping. Serve soup with
yogurt mixture, cucumber topping,
and mint.
PER SERVING: 73 cal., 0 g total fat,
0 mg chol., 158 mg sodium, 16 g carb.

FOOD TRUCK
REMAKES
Slow-Cooked Pork Tacos

with Chipotle Aoli
4 (2 tacos each)
36 g
PREP 40 minutes
SLOW COOK 7 to 8 hours (low) or
312 to 4 hours (high)
SERVINGS
CARB. PER SERVING
212 cups Shredded Seasoned

Pork
1 cup shredded romaine
lettuce
1 cup chopped mango
2
3 cup thin bite-size strips
peeled jicama
1
2 cup light mayonnaise
2 Tbsp. lime juice
1
2 to 1 tsp. nely chopped
canned chipotle pepper in
adobo sauce*
117
RECIPES
8 6-inch corn tortillas, warmed
1
4 cup coarsely snipped fresh

cilantro
1 . Prepare Shredded Seasoned

Pork. In a medium bowl combine
lettuce, mango, and jicama. For
chipotle aoli, in a small bowl
combine the next four ingredients
(through chipotle pepper).
2 . Serve shredded pork, lettuce
mixture, and chipotle aoli in
tortillas; sprinkle with cilantro.
SHREDDED SEASONED PORK: Trim fat
1
from one 2- to 2 2-lb. boneless pork
sirloin roast. Sprinkle with 3Tbsp.
reduced-sodium taco seasoning
mix; rub in with your ngers. Place
1
meat in a 3 2- or 4-qt. slow cooker.
Add one 14.5-oz. can no-salt-added
diced tomatoes, undrained. Cover
and cook on low 7 to 8 hours or on
1
high 3 2 to 4 hours. Remove pork,
reserving cooking liquid. Shred pork
using two forks. Toss pork with
enough cooking liquid to moisten.
Makes about 5 cups.
TO STORE: Place leftover shredded
pork in an airtight container. Store in
the refrigerator up to 3 days or freeze
up to 3 months.
*TEST KITCHEN TIP: If desired,
1
substitute 4 tsp. ground chipotle
chile pepper for the canned
chipotle pepper.

MEATLESS MEALS
FOR TWO
Grilled Vegetable
Quesadilla
2 (1 quesadilla each)
36 g
PREP 25 minutes
GRILL 15 minutes
SERVINGS
CARB. PER SERVING
1 ear of corn, husked
Udon Noodle Bowl
4 of a fresh poblano chile
SERVINGS
pepper* or green sweet

pepper
1 14-inch slice red onion
1
4 of a yellow summer squash,
cut lengthwise into 14-inch
slices
1
4 tsp. black pepper
2 7-inch low-carb our
tortillas, such as Mission
brand
1
2 cup shredded reduced-fat
Mexican cheese blend (2 oz.)
1
2 cup pico de gallo
1
yogurt
Fresh cilantro leaves (optional)
1 . Lightly coat the rst four
ingredients (through squash) with
cooking spray. Grill corn and
poblano pepper, covered, over
medium heat 4 minutes. Add onion;
grill, covered, 5 minutes. Add
squash; grill, covered, 3 minutes
more or until vegetables are tender
and lightly charred, turning corn
frequently and poblano pepper,
onion, and squash once.
2 . When cool enough to handle,
cut corn kernels off cob; coarsely
chop poblano pepper, onion, and
squash. Sprinkle vegetables with
black pepper. Spoon vegetables
onto tortillas just below centers;
sprinkle with cheese. Fold tortillas in
half over lling. Coat with cooking
spray; press lightly.
3. Grill quesadillas, covered, over
medium heat 3 to 4 minutes or until
golden and crisp, carefully turning
once. Cut into quarters. Serve with
the remaining ingredients.
contain oils that can irritate your skin
and eyes. Wear plastic or rubber
gloves when working with them.

118 Diabetic Living
SUMMER 2016
2 (2 cups each)
29 g
CARB. PER SERVING
1 tsp. sesame oil

1
2 cup quartered fresh
2 cup shredded carrot
mushrooms
1 clove garlic, minced
2 cups low-sodium vegetable
broth
4 tsp. reduced-sodium soy
sauce
1 tsp. rice vinegar
6 oz. extra-rm tofu, cut into
1-inch cubes
1
2 of a 7.34-oz. pkg. refrigerated
cooked udon noodles
(any avor), torn (discard
seasoning packet)
1
2 of a medium zucchini, halved
lengthwise and cut into
1
2-inch slices
1
2 cup shredded red cabbage
2 Tbsp. bias-sliced green onion
2 Tbsp. fresh cilantro leaves
1 Tbsp. chopped roasted,
salted peanuts or cashews
Lime wedges
1 . In a large saucepan heat oil over
medium heat. Add the next three
ingredients (through garlic); cook
and stir 3 minutes. Add the next
three ingredients (through vinegar).
Bring to boiling; reduce heat.
Simmer, uncovered, 5 minutes,
stirring occasionally. Stir in the next
three ingredients (through zucchini).
Return to boiling; reduce heat.
Simmer, uncovered, 3 minutes
more, stirring occasionally.
2 . Top servings with the next four
ingredients (through nuts). Serve
with lime wedges.

Accompaniments
& Appetizers
Gl
ut
en
-fr
ee
30
*
m
inu
30
tes
g
or ram or le
les s
s
s car s
b.
Pa
ge
Gl
ut
en
-fr
30
ee
*
m
inu
30
tes
g
or ram or le
les s
s
s car s
b.
Pa
ge
recipes in this issue

Desserts
Jalapeo Salsa
69
Minty Melonade
120
Roasted Tomato and

Ricotta Bruschetta
79
Smoky and Spicy Tomato

Pasta Sauce
116
Turkey-Stuffed Mushrooms with

Roasted Tomato Aoli
116
74
Coconut-Lime Watermelon Granita
95
with Blueberries
74
114
Meatless Main Dishes
Beef & Pork
Avocado and Yogurt Pasta Sauce

with Veggies
114
Gingered Vegetable Curry
97
Grilled Vegetable Quesadilla
118
BLTs with Creamy TomatoAvocado Spread
82
Bulgogi Beef and Vegetable

Bowls
92
Udon Noodle Bowl
118
Shredded Steak with Peppers,

Onions, and Tomato (Ropa Vieja)
70
Waldorf Salad Lettuce Wraps
75
Sloppy Joes with

Honey and Spice Pickles
92
Wild Rice and Bean Salad with

Peaches and Feta
98
Slow-Cooked Pork Tacos

with Chipotle Aoli
117
Seafood
66
Italian Tomato-Zucchini Slaw
81
Papaya and Feta Salad
69
117
Tomato-Fennel Caprese Salad
77
Shrimp and Mango Adobado Salad

with Grilled Corn-Avocado Salsa
Chicken & Turkey

Chicken Souvlaki Kabobs with
Mediterranean Couscous
85
Country-Style Tomato Flatbread
117
Greek Meatball Kabobs with

Grilled Pita
95
Jerk-Marinated Chicken with

Caribbean Rice
89
Maple-Bourbon Chicken with

Grilled Sweet Potatoes
86
Side Dishes
*Gluten-free: These recipes are designed to be

prepared with gluten-free ingredients and may
be suitable for people who live with celiac disease.
Check the ingredients lists on foods you use in
these recipes to ensure they do not contain gluten.
119
PHOTOGRAPHER Blaine Moats

RECIPE DEVELOPER Ingrid Hoffmann
FOOD STYLIST Jennifer Peterson
Lets toast sunny days

with friends and cool
patio moments. Cheers
to good times and good
health all summer long.
In a blender combine one

1
3- to 3 2-lb. very ripe honeydew
melon, peeled, seeded, and
1
cubed (7 cups); 2 cup lime juice;
and 6 fresh mint leaves. Cover
and blend until smooth. Cover
and chill at least 1 hour. Pour
2
about 3 cup of the melon
mixture into each of eight
glasses. Top off each glass with
1 3 cup club soda, chilled; stir
gently. Serve immediately with
additional mint. Per glass: 60 cal.,
15 g carb. (13 g sugars).
Minty Melonade
120 Diabetic Living
SUMMER 2016
Diabetic Living (ISSN 1552-8065), May (Summer) 2016, Volume 13, No. 2. 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. Better Homes and Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes and Gardens marca registrada en Mxico. Meredith Corp. 2016. All rights reserved. Printed in the U.S.A.
ending
EAT GREAT & LOSE WEIGHT!
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LOVE OUR
D-FRIENDLY
RECIPES?
{we have lots more}
SLOW
COOKER
From the editors of Diabetic Living
DIABETIC
OD
FOone
OeDvery
GO
for
34g carb
Of Course d
We Include
!
the Bun
Pulled
Saucy BBQ s
Pork Slider
132
COMFORT
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2016
FOODS
We Counted the
Carbs for You!
EAT
FRESH
Veggie-Packed
Healthy Dinners
L for
SHE
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Pick ed
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RECIPES
Dips, Spreads, Wings,
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EASY & FRESH

FUND JOB PLACEMENT AND TRAINING

TO FIND YOUR NEAREST DONATION CENTER GO TO

Whats new and

Whats New in Insulin

10K Steps: Nashville

Get Your Best Eye Exam

What I Know Now

Path for Better Living

Should you switch to one of

Earn your splurge in

It may be time to rethink your

New Cholesterol Meds

EASY & FRESH

Display until Aug. 2

PHOTOGRAPHER Adam Albright

Healthy Latin Cuisine

Navigate Your Meds

Protein Spotlight: Yogurt

Continued from page 3

The Bounty of Tomatoes

Food pairs that will help you

Sauce, chilled soup, atbread

Daily Humor & Inspiration

Grilled Chicken 3 Ways

Food Truck Remakes

A bad breakup motivated

Street food faves made

Meatless Meals for 2

You wont even miss the meat

Fresh garden tomatoes

Editor JEN WILSON

SPECIAL INTEREST MEDIA

Editorial Content Director DOUG KOUMA

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1716 Locust St., Des Moines, IA 50309-3023

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For reuse and reprint requests, contact CLpermissions@meredith.com.

Diabetic Living won two

The Recipe Center at BHG.com/Food contains

wimsuit season is upon

item for a full three years. It

I became the mom who

MEET OUR ADVISERS

THE FOLLOWING EXPERTS REVIEW ARTICLES THAT

Marty Irons, R.Ph., CDE, practices at a community

exercise science at Old Dominion University. She provides

pharmacy and also served in industry and the military. He

practitioner in Albuquerque. Shes the past president of

Francine R. Kaufman, M.D., is chief medical officer

Alison Evert, M.S., RD, CDE, is a diabetes nutrition

Nathan A. Painter, Pharm.D., CDE, is an associate

educator and the coordinator of diabetes education

clinical professor of pharmacy at the University of

Marjorie Cypress, Ph.D., CNP, CDE, is a diabetes nurse

Joanne Gallivan, M.S., RDN, is executive director of the

Sharonne N. Hayes, M.D., FACC, FAHA, is a cardiologist

Manny Hernandez is an internationally recognized