The Ultimate Reverse Diabetes Stress-Busting Routine
Whether it's the morning commute, the pressure of your job, or all the impending holiday preparation, stress can start to build. That's not good for people with diabetes because stress hormones raise blood sugar, contribute to insulin resistance, and lead to weight gain.
The good news: You can recruit just about every part of your body to help tame your stress. Twenty minutes is all you need to do a full progressive relaxation routine. To get the most benefit, try to practice this at least once a day. Do it at a regular time, such as right before bed.
To start, either lie down or sit in a comfortable chair that supports your head. Close your eyes and mentally scan your body for places that feel tense. Clench each of the following muscle areas as tightly as you can and hold for five seconds. Take about 20 seconds to gradually release the tension, consciously relaxing your muscles as much as possible, then move on to the next area. It may help to repeat a soothing thought, such as "I am totally calm" or "Goodbye, tension." Follow this sequence for a tip-to-toe stress buster:
Forehead: Raise your eyebrows and wrinkle your forehead as tightly as you can, then relax while picturing your forehead becoming smooth. Next, deeply furrow your brow into a frown and relax.
Eyes: Squeeze your eyes shut as tightly as you can, then relax, keeping your eyelids closed.
Jaw: Tighten your jaw so your back teeth clench together. Gradually relax, ending with your lips slightly parted.
Lips: Press your lips and front teeth together, then relax.
Neck: Press your head into the back of your chair, then relax. Bend your neck and push your chin down onto your chest. As you relax, let your head return to a comfortable upright position.
Shoulders: Shrug your shoulders up toward your ears as far as is comfortable. As you release, note the relaxation you feel in your neck.
Hands: Clench your fists, then relax.
Arms: Bend your dominant arm at the elbow and tense your biceps and lower arm as hard as you can without clenching your fist. Relax and repeat with your other arm.
Abdomen: Pull your navel in toward your backbone, then slowly relax.
Buttocks: Squeeze your buttocks together, then slowly relax.
Thighs: Push your heels against the floor, then slowly relax.
Shins: Raise your toes off the floor, then slowly relax.
Calves: Lift you heels off the floor while keeping your toes on the floor, then slowly relax.
Feet: Flex your feet upwards (including your toes), bending them at the ankle, then slowly relax.
Have you ever polished your shoes with Toothpaste… revitalized leather with Vinegar… fed your plants Baking Soda… or conditioned your skin with Salt? These time-and-money saving solutions work extremely well!
What's more, they're also just a handful of the amazing things you can do with the household products you already have! Continue reading to discover over two thousand Extraordinary Uses for Ordinary Things…
 Cabbage-and-Apple Slaw with Blue-Cheese Dressing
This delicious slaw with a velvety, low-fat blue-cheese dressing is a snap to make. Save time by using bags of pre-shredded red or green cabbage (or a combination of both), available in the produce section.
Serves 8
Ingredients:
2/3 cup fat-free sour cream
2/3 cup plain fat-free yogurt
1/4 cup cider vinegar
1 tablespoon low-fat mayonnaise
4 teaspoons sugar
1 teaspoon hot red-pepper sauce
1 teaspoon salt
1/3 cup crumbled blue cheese (2 ounces)
8 cups finely shredded red and/or green cabbage
4 Granny Smith apples, cut into thin wedges
2 red bell peppers, slivered Preparation:
1 Whisk together the sour cream, yogurt, vinegar, mayonnaise, sugar, hot-pepper sauce, and salt in a large bowl. Stir in blue cheese.
2 Add cabbage, apples, and red peppers to bowl and toss to combine. Serve at room temperature or chilled.
Per serving: 150 cal, 3 g fat (1 g sat), 30 g carbs, 5 g protein, 5 g fiber, 5 mg chol, 441 mg sodium
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Healthy Eating Made Easy with Instant Veggies
Getting more vegetables into your diet doesn't have to involve a lot of time-consuming preparations, especially if you start with these five convenient veggies:
• Canned tomatoes. They're endlessly useful in sauces, soups, and casseroles, not to mention chili.
• Frozen stir-fry vegetables. Spoon them over pasta, into omelets, casseroles, and soups, or microwave and top with low-fat shredded cheese.
• Pre-washed lettuce. Use as the base for a super-fast lunch or light meal by adding beans, vegetables, canned tuna, grilled salmon—anything you want. Pile on sandwiches and wraps, too.
• Frozen spinach. Add it to cheese pizza, pasta sauce, or omelets; use in crustless quiches.
• Veggie burger. Using a little cooking spray, fry it fast on the stove or broil in a toaster oven, then top with your favorite condiments, such as tomato, onion, cucumbers, avocado, low-fat cheese—and mustard instead of mayo.
Until next issue, here's to good health!
Neil Wertheimer
Editor in Chief, Reverse Diabetes
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Small eating changes that really we avoided!
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