diabetic living eat to beat diabetes by diabetic living
DESCRIPTION
An essential cookbook and health program for beating type 2 diabetes and prediabetes. So much more than a cookbook, EAT TO BEAT DIABETES is a lifestyle guide for losing weight, balancing blood sugar, and controlling diabetes for good. The book features the 10 research-based, evidence-proven healthy habits you should adopt to gain control over type 2 diabetes or prediabetes. Each chapter presents a new habit and gives simple strategies and expert tips to make it stick. One chapter, Eat More Fruits and Veggies, includes beautifully photographed features on blending fruit and veggie smoothies and creating easy, produce-packed lunches. A second, Get to Know Portions, offers smart tricks for stretching portions (stir nonstarchy cauliflower into mashed potatoes to double the serving). Lending encouragement throughout are profiles of people who have managed their diabetes and turned their lives around. With a lay-flat concealed wiro binding designed for everyday use, this photo-filled book is as much a friendly kitchen companion as an authoritative plan for changing your life.TRANSCRIPT
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LIVING
toEATBEATdiabetes
STOP TYPE 2 DIABETES AND PREDIABETES
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150HEALTHY RECIPES TO CHANGE YOUR L IFE
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CONTENTSWelcome3
How to Beat Diabetes6
Nows the Time9
Forming Healthy Habits18
4
6 . E AT L ES S M E AT
6 . E AT L ES S M E AT
6 . E AT L ES S M E AT
Make-Ahead Mornings23
10-Minute Breakfasts34
Become A Protein Pro165
Making the Most of Meat168
Should You Go Vegetarian?...182
How to Make a Meatless Meal184
How Beverages Stack Up43
About Alcohol46
Hot & Cold Drink Recipes50 Healthy Cooking is Easy!205
Restaurant Favorites at Home222
Slow-Cooker Winners244
Dining Out Survival Guide248
Portions Matter57
How to Stretch Portions60
Divide & Conquer66All About Fats271
Focus on Healthful Fats274
Sodium, Heart Disease, and Diabetes284
Low-Salt Suppers286
Flavor-Punched Side Dishes300Why You Need to Eat
Whole Grains85
Try A New Whole Grain90
Whats the Deal with Fiber?122
Snacking & Diabetes313
Light & Lovely Snacks314
Your One-Week Meal Plan322
12 Ingredients, 4 Fresh Meals 324Fruit & Veggie Smoothies127
Produce-Packed Lunches134
12 Super Salads146
Build a Better Salad162
Easy Ways to Move More326
Low-Impact Exercises 340Rethinking Stress350
10 HABITS TO EAT YOUR WAY HEALTHY
Recipe Index353
Inside Our Recipes355
6 . E AT L ES S M E AT
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PLAN YOUR MEALS
MOVE MORE & STRESS LESS
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START EACH DAY WITH BREAKFAST EAT LESS MEAT
COOK AT HOME
FIND FLAVOR THE SMART WAY
PICK BETTER BEVERAGES
GET TO KNOW PORTIONS
SWAP IN WHOLE GRAINS
EAT MORE FRUITS & VEGGIES
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Double a standard serving of mashed potatoes by stirring in nonstarchy cauliflower. To help the meat fill the plate, cut it into thin slices and top with a low-calorie mushroom sauce.
M A K E I T ST R E T C H
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STRETCH PORT IONSDo you ever feel underwhelmed by typical diabetic portions? Learn creative tricks to get full plates and satisfying servings without adding a ton of calories and carbs.
how to
MAKE-IT-STRETCH PORTION
STANDARD DIABETIC PORTION cup mashed potatoes and
3 ounces cooked steak
Steak and Mushrooms with Parsley Mashed PotatoesSERVINGS 4 (3 ounces cooked steak, 1 cup potatoes, and 13 cup gravy each)CARB. PER SERVING 31 gPREP 40 minutes GRILL 10 minutes
4 4-ounce boneless beef top sirloin steaks, cut 1 inch thick
1 14 cups 50%-less-sodium beef broth 1 clove garlic, minced 2 cups sliced fresh mushrooms 4 teaspoons cornstarch 1 recipe Parsley Mashed Potatoes (right)
1. Sprinkle steaks with 14 teaspoon salt. For a gas or charcoal grill, grill steaks on rack of a
covered grill over medium heat to desired
doneness, turning once halfway through
grilling time. Allow 10 to 12 minutes for medium
rare (145F).
2. Meanwhile, for mushroom gravy, lightly coat a medium nonstick skillet with nonstick cooking
spray. Add 14 cup of the broth and the garlic. Heat broth just until simmering; add mushrooms.
Cook 3 minutes. Stir cornstarch into the
remaining 1 cup broth. Add to the mushroom
mixture. Cook and stir until thickened and
bubbly. Cook and stir 2 minutes more.
3. Thinly slice steak across the grain. Serve over Parsley Mashed Potatoes. Top with gravy.
PARSLEY MASHED POTAOTES: In a Dutch oven cook
12 ounces Yukon Gold potatoes, peed and
cubed; 6 cups cauliflower florets; and 12 cup chopped onion in boiling water about
25 minutes or until very tender. Drain. Beat with
an electric mixer on medium speed until nearly
smooth. Beat in 1 tablespoon butter, 12 teaspoon salt, and 14 teaspoon black pepper. Stir in 2 tablespoons snipped fresh parsley.
PER SERVING: 293 cal., 8 g total fat (4 g sat. fat), 68 mg chol., 623 mg sodium, 31 g carb. (5 g fiber, 6 g sugars), 27 g pro. Exchanges: 2 vegetable, 1.5 starch, 3 lean meat.
STANDARD DIABETIC PORTION
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S A L M O N S A L A D w i t h
O R A N G E V I N A I G R E T T E
B B Q C H I C K E N a n d R O AST E D C O R N S A L A D
EAT MOR E F RUITS & VEGGIES
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P R E T Z E L - P I STA C H I O - C R U ST E D T O F U S A L A D
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EAT MOR E F RUITS & VEGGIES
P I N K B L U S H photo on page 127
SERVINGS 4 (34 cup each)CARB. PER SERVING 33 gSTART TO FINISH 15 minutes
2 medium red grapefruit 1 12 cups frozen unsweetened raspberries 1 cup frozen unsweetened mango chunks 1 6-ounce carton light strawberry-flavor
yogurt 12 cup reduced-calorie cranberry juice
1. Using a sharp knife, cut the peel off the grapefruit, making sure to remove all the white
pith. Working over a blender, section the
grapefruit, allowing the sections and any juice to
fall into the blender. After sectioning the
grapefruit, squeeze excess juice into the blender
from the membranes. Discard membranes.
2. Add raspberries, mango, yogurt, and cranberry juice to blender. Cover and blend until
smooth, stopping blender to scrape sides as
needed. Pour into glasses to serve.
PER SERVING: 139 cal., 0 g total fat, 1 mg chol., 26 mg sodium, 33 g carb. (4 g fiber, 23 g sugars), 3 g pro. Exchanges: 2 fruit.
L E A N & G R E E N SERVINGS 4 (34 cup each)CARB. PER SERVING 19 gSTART TO FINISH 10 minutes
2 12 cups stemmed kale leaves 1 cup cubed pineapple 34 cup apple juice, chilled 12 cup seedless green grapes, frozen 12 cup chopped Granny Smith apple
1. Place kale, pineapple, apple juice, frozen grapes, and apple in a blender. Cover and blend
until smooth. If desired, chill smoothies for 1 to
2 hours. Stir before serving. Pour into glasses
to serve.
PER SERVING: 81 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 19 mg sodium, 19 g carb. (2 g fiber, 14 g sugars), 2 g pro. Exchanges: 0.5 vegetable, 1 fruit.
C H E R R Y - B E R RY B A N A N A SERVINGS 4 (34 cup each)CARB. PER SERVING 20 gTOTAL TIME 10 minutes
1 12 cups frozen unsweetened pitted dark sweet or sour cherries
1 cup unsweetened vanilla-flavor almond milk
1 6-ounce carton blueberry-flavor Greek nonfat yogurt
12 cup fresh or frozen unsweetened blueberries
1 small banana, peeled
1. In a blender combine cherries, milk, yogurt, blueberries, and banana. Cover and blend until
smooth. Pour into glasses to serve.
PER SERVING: 104 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 62 mg sodium, 20 g carb. (3 g fiber, 16 g sugars), 5 g pro. Exchanges: 0.5 milk, 1 fruit.
C A R R O T- M A N G O G R E E N T E ASERVINGS 4 (34 cup each)CARB. PER SERVING 17 gPREP 10 minutes COOK 10 minutes STAND 4 minutes CHILL 10 minutes
3 cups water 1 cup sliced carrots 1 inch fresh ginger, thinly sliced 4 green tea bags 2 cups frozen mango chunks 1 teaspoon honey
1. In a saucepan bring water to boiling. Add carrots; cover and cook 10 to 15 minutes or until
very tender, adding ginger last 2 minutes. Remove
from heat; add tea bags. Cover; steep 4 minutes.
2. Remove tea bags, squeezing out tea. Remove ginger. Set pan on a hot pad in refrigerator for
10 minutes. Transfer mixture to a blender. Add
mango and honey. Cover and blend until
smooth. Pour into glasses to serve.
PER SERVING: 69 cal., 0 g total fat, 0 mg chol., 27 mg sodium, 17 g carb. (2 g fiber, 14 g sugars), 1 g pro. Exchanges: 0.5 vegetable, 1 fruit.
129
L E A N & G R E E N CA R R O T - M A N G O G R E E N T E A
C H E R R Y - B E R RY B A N A N A
EXPERT TIPSome people try to manage their weight by eating less food. A more successful approach is eat more low-calorie, nutritious foods, such as fruits and vegetables, and smaller portions of higher-calorie foods.
Barbara Rolls, PhD, professor and Guthrie Chair of Nutrition, Penn State
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++ ++ ++
+ + ++ + +
+ + ++ + + +
++ +++ +++ ++++++ +++ +++ +++
+ + + ++ + + ++ + + ++ + + ++ + + ++ + + ++ + + ++ + + +
+++ +++ +++ +++
+ + + ++ + + ++ + ++ + +
Americans take in an average of 21 teaspoons of added sugars per dayand many of those added sugars (which are a carbohydrate) come from liquids. Unfortunately, those drinks add calories and carbohydrate without making us feel full. Sugar-sweetened beverages arent our only source of added sugars, but they lead the pack by supplying more than one-third of added sugars consumed worldwide. You can see how calories and carbohydrate from beverages add up fast. Beverages of all types and sizes line supermarket aisles and convenience stores. Restaurants and coffee shops love to serve them bigger than ever. Many of these drinks are high in calories and carbohydrate from sucrose, high-fructose corn syrup, or other caloric sweeteners. Consuming sweetened drinks in vast quantities has become a health concern. Most beverage choices, other than 100-percent fruit juice and milk, provide very little nutrition. Research now shows that, beyond packing on the pounds, these empty calories may be worsening diabetes risk factors, like those related to cardiovascular disease. Picking better beverages may be one big key to a healthier you. Even better, it may be a painless way to trim calories and pounds. For Joe Dragon (see his story on page XX), the simple change of giving up regular soda helped him put his type 2 diabetes in reverse. Now he drinks diet soda, iced tea, and water. Like Joe, you can pick better beverages to help control your diabetes.
Water Diet soda, punch, or flavored tea Club soda Plain or flavored seltzer, mineral, or sparkling water
Diet tonic water Fat-free (skim) or 1% milk Hot or iced coffee* Hot or iced tea* 100-percent fruit juice**
*Flavor with reduced-fat milk and/or a low-calorie sweetener if desired.**Drink in small quantities or, better yet, eat whole fruits instead.
+ ++ +
++B E V E R A G E S
caloriesSIPPING
++ +
++ +B E T T E R
P I C K B E TT ER BEVERAGES
++++++
+++++++++ 45
+
++++
+++++
++++++++
+++++++++
++
++++++++++ +
+ + +
++ +++
+ + + +++ +++ ++
+ + + +++ + + ++ + + ++ + + ++ + + ++ + +
++ +++ ++
+ ++ + + ++ + + +
++ +++ +
+ + ++ + +
++ +++ +++
++ ++ ++ ++++ ++ ++ +++ + + ++ + + ++ + + ++ + + ++ + + ++ + + +
HOW BEVERAGES
+
+
+
+
= 772 calories168 g carb.
+
medium caramel latte240 cal.34 g carb.
12 oz. orange juice160 cal.37 g carb.
20 oz. regular cola 250 cal.65 g carb.
16 oz. sports drink 106 cal.28 g carb.
8 oz. coffee with 1 tsp. sugar16 cal.4 g carb.
WOW!
When it comes to managing diabetes, beware of beverages. They go down fast, and the calories and carbohydrate add up quickly.
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The largest media brand for people living with diabetes, Diabetic Living emphasizes delicious, accessible recipes, complete nutritional information, and beautiful photos. The magazine reaches 500,000 readers through quarterly and bookstand issues.
So much more than a cookbook, Eat to Beat Diabetes is a lifestyle guide for losing weight, balancing blood sugar, and controlling diabetes for good. The book features the 10 research-based, evidence-proven healthy habits you should adopt to gain control over type 2 diabetes or prediabetes.
A plan you can really follow: Each chapter presents a new habit, with simple strategies for making it stick. Eat More Fruits and Veggies shows how to blend fruit and veggie smoothies and create easy produce-packed lunches. Get to Know Portions o ers smart tricks for stretching portions.
Full nutrition: Complete nutrition information makes it easy to count carbs and serve smart portions.
Supportive tone: Throughout are profi les of people who have managed their diabetes and turned their lives around, as well as tips from diabetes and nutrition experts.
Easy to use: With a lay-fl at concealed wiro binding, this photo-fi lled book is as much a friendly kitchen companion as an authoritative plan for changing your life.
Trusted authority: Diabetic Livings blend of must-have information, encouraging voice, and fantastic recipes makes it the most consumer-friendly source for diabetic recipes.
LIVING
toEATBEATdiabetes
STOP TYPE 2 DIABETES AND PREDIABETES
to
150HEALTHY RECIPES TO CHANGE YOUR L IFE
PUBLICATION DATE: January 5, 2016ISBN 978-0-544-58265-1Concealed wiro8 x 10366 pagesFull-color photos throughout
MARKETING & PUBLICITY National Drive-Time Radio Tour Online Advertising Online and Social Media Promotion Cross-Promotion with Diabetic Living
PUBLICITY CONTACTBrittany [email protected](212) 592-1112
www.hmhco.com/cooking
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