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Indias #1 & only magazine on diabetes with maximum reach
JAN-FEB 2017
diabeticlivingonline.in
LIVING `100
10 Ways to
Cold Comfort
Boost Your Immunity This Winter
FAST & HEALTHY

Weeknight Meals
Dietary ASSISTANCE
after Bariatric Surgery
ONLY THE
DEC 16 - JAN 17 / ` 125

VOLUME 15 ISSUE 11 DEC '16 - JAN '17 `150 BEST READERS
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JAN-FEB 2017
DEC 2016-JAN 2017 VOLUME 10, ISSUE 5 `90
WE HAVE FOUR
LIVING
BUT WE ARE#1
`100
Cold Comfort
10 Ways to Boost Your Immunity This Winter
Under a robust Y E A RS
umbrella, the companys NEW OVATI
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FAST & HEALTHY
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Dietary ASSISTANCE
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Diabetic Living Transreporter

Indias first and only magazine about diabetes Logistics, infrastructure... Idealism
TCG Media Limited, 101, Arunachal Building, 19 Barakhamba Road, New Delhi-110001, Voice 91.11.41543666
JAN-FEB 2017
CONTENTS
30
FEATURES
THRIVE
12 ENIGMA OF DIABETES REVERSAL
Do we have evidence that it is possible
to reverse it?
14 10 WAYS TO BOOST
YOUR IMMMUNITY
Winterise your health with these smart tips.
WELLBEING
18 PREP BEFORE A CHECKUP
Heres how to maximise your time with
your doctor.
20 GUT CHECK
Emerging research connects
gut bacteria to diabetes.
24 THE NEED FOR VITAMIN D

Enough vitamin D is important for
overall health and may also be the key
for managing diabetes.
26 ARE SUGAR FREE DRINKS SAFE

FOR TEETH?
Sugar is considered bad both for
diabetes and dental health. But are its
subsitutes safe?
28 VEDIC WAY TO MANAGE

DIABETES
Herbs, along with few lifestyle changes
26 can help reduce insulin dependence
and bring down blood sugar levels.
30 10 TIPS ON DIABETES CARE

DURING WINTERS
Winters in India come packaged with
a kaleidoscope of complications. 10
things to remember
ON THE COVER
photo Blaine Moats
styling Jennifer Peterson
82
DiabeticLivingOnline.in 1
JAN-FEB 2017
LIVING
34 SO YOUVE BEEN
52
DIAGNOSED 52 EAT THEM RAW
Common complaints and Certain things in their raw
anxieties around diabetes that form that are suitable for
need to be addressed. consumption in winters and
those that arent.
38 DIETARY ASSISTANCE
POST BARIATRIC SURGERY
Its important to learn how to FOOD
manage your diet after the 58 A DISH TO SHARE
procedure. Slimmed down holiday side-
dish classics so you and your
42 DIABETES AND family can have your casserole
IN EVERY
ISSUE
CANCER: SYMBIOSIS IN and eat it, too.
CAUSES AND THERAPY
INSIDE
The two conditions overlap on 64 SMALL BITES COVER
several steps of diagnosis and BIG FLAVOURS Editors
treatment. With bold flavours in every Letter
bite, this spread of secretly 3
healthy appetizers will delight Advisory
NUTRITION partygoers.
Board
4
46 EXCESS SUGAR 66 SHEET PAN SUPPERS Recipe guide
Here is why you should be Your favourite healthy meal 83
wary of consuming sugar in essentials roasted and
large amounts. caramelized to perfection in
these oven-cooked recipes. 60
48 NEW DIET
PERSPECTIVES 72 LEMON: WINTERS
A good understanding of your POWER FRUIT
physical condition can help Lemons are so much more
nutritionists and metabolic than a garnish for hot tea.
experts to carve a better
dietary plan for you. 78 BEAT IT WITH BEET
Despite being high on
50 SWEET CRAVING sugar content beetroot has
There are ways to fix the been given a clean chit by
craving for sweets by endocrinologists. Paint your
understanding the causes. winters red with these recipes. 24
JAN-FEB 2017
GUIDE TO ABBREVIATIONS GET CONNECTED

Like us on Facebook and follow us on
LIVING AADE: American Association of Diabetes

`100 Twitter (@DLIndia).
Cold Comfort Educators. ADA: American Diabetes Association. Purchase our digital edition at
CDC: U.S. Centers for Disease Control and DiabeticLivingOnline.in/Subscribe

Prevention. FDA: U.S. Food and Drug
Administration. NIDDK: National Institute of
Diabetes and Digestive and Kidney Diseases. NIH:
FAST & HEALTHY
Weeknight Meals National Institutes of Health. PWD: person with
Dietary ASSISTANCE
diabetes. USDA: U.S. Department of Agriculture.
2 Diabetic Living jan-feb 2017

INDIA
The Game of INDIA EDITION
Interpretations
Publisher & CEO NITIN AGARWAL
ASSOCIATE PUBLISHER ARPIT AGARWAL
COO ALOK KATIYAR
EDITORIAL MEREDITH CORPORATION

Chairman and CEO STEPHEN M. LACY
Let us start with asking a question. Would you rather look back and Vice Chairman MELL MEREDITH FRAZIER
reminisce over the past or look ahead and plan for the future? Before Editor MARTHA MILLER JOHNSON
you form a solid choice, think of this question in context of a year International Director MIKE LOVELL
ending. Many things come and go, incidences take shape, world events
surprise or shock you, personal life goes through developments and Information info@tcg.media
upheavals. The obvious choice of a practical person in this case would Subscriptions subscribe@tcg.media
be to, of course, without a doubt, plan for future as the past is past and Submissions dl@tcg.media
will never come back. However, if we slightly change the language of Advertising adsales@tcg.media
the question without altering the meaning you might think differently. Desk editorial@tcg.media
Would you spend time introspecting your actions that occurred in the
past or just move on with the future? This simple shift in perspective is TCG Media Limited
what makes all the difference. Such questions are metaphors for our 101, Arunachal Building, 19 Barakhamba Road,
choices in life. We will only make the right choices if we have New Delhi-110001, India
understood the question well. Unless you dont twist and turn a Tel: 91.11.41543666
situation like a kaleidoscope you will never be able to do justice to the
Diabetic Living India magazine is printed and
possibilities it could be pointing at. published by Nitin Agarwal
As we enter the new year let us together try to be more open and on behalf of TCG Media Limited.
perceptive towards possible perspectives in life, especially in health Printed at: TCG Media Limited,
care. The current issue of Diabetic Living offers insightful stories with a
sparkle of something new, as also in the overall look of the magazine.
Diabetic Living India magazine is published bi-monthly.
Thrive covers 10 ways to boost your immunity which often falls low Diabetic Living India magazine is a trademark of Meredith
in the winter season. It is not enough to go to your doctor for a check Corporation and TCG Media Limited. The entire content of
up, as the long queue in front of his door suggests less individual time Diabetic Living India magazine are copyrighted to Meredith
with each patient. Understand how to maximise your time with your Corporation and TCG Media Limited. All rights reserved. The
writing, artwork and/or photography contained herein shall not be
doctor in How to prep before a check up. December, January and
used or reproduced without the express written permission by
February are usually the months when we can afford to bask in the sun TCG Media Limited. TCG Media Limited or any employee(s)
and absorb some vitamin D, but with these new studies about its does not assume responsibility for loss or damage of unsolicited
connection with diabetes as outlined in The need for vitamin D you products, manuscripts, photographs, artwork, transparencies or
might want to do it all year long. other materials. TCG Media Limited does not assume any
liability for services or products advertised herein.
Besides regulars we have three separate stories on sugar from three
different perspectives: sugar alternatives and dental care; management www.diabeticlivingonline.in
of sugar cravings; and the deconstruction of sugar to outline its harmful
effects. And our favourite section on food is just perfect for the season. Disclaimer: Diabetic Living (India) is not responsible nor liable
From lemons to beets everything that can add favour and wellness to for any advice, course of treatment, diagnosis or any other
information, services or products that you obtain
your diet finds its way into the recipe section. Let us raise a toast of
through this magazine.
beetroot juice to new avenues and milestones in our journey of life.
Happy New Year!
Editorial team
17 33 45
Wellbeing Living Nutrition
ITS ALL
GOOD
INSIDE
INDIA
Editorial advisory board
The following health care professionalsall experts in diabetes management
review articles that appear in Diabetic Living magazine:
Connie Crawley is a nutrition and health specialist for the University of Georgia
Cooperative Extension Service in Athens, specialising in diabetes and weight loss.
Connie is a member of the American Dietetic Association Diabetes Care and Education
practice group.
Marion J. Franz has authored more than 200 publications on diabetes, nutrition, and
exercise, including core-curriculum materials for diabetes educators. Marion is a member
of the American Dietetic Association Diabetes Care and Education practice group.
Joanne Gallivan is executive director of the National Diabetes Education Program at the
National Institutes of Health. Joanne is a member of the American Dietetic Association
Diabetes Care and Education practice group.
Marty Irons practises at a community pharmacy and has served in industry and the military.
Jeannette Jordan works for the Medical University of South Carolina in Charleston and
consults with the Centers for Disease Control and Prevention.
Irene B. Lewis-McCormick is a fitness presenter and educator. Certified by the

nations leading fitness organisations, she is a faculty member of the American
Council on Exercise.
Chris Smith, The Diabetic Chef is the president of Health Range, Inc., and a
professionally trained chef. He is a food consultant and cookbook author and conducts
healthy-cooking classes.
Hope S. Warshaw is a writer specialising in diabetes care. She has authored several
American Diabetes Association books. Hope is a member of the American Dietetic
Association Diabetes Care and Education practice group.
Fred Williams practises endocrinology and specialises in diabetes. He is an active

member of the American Association of Clinical Endocrinologists and serves on the
board of directors.
John Zrebiec is director of Behavioural Health Services at the Joslin Diabetes Center in
Boston and a lecturer in the department of psychiatry at Harvard Medical School.

INDIA
Editorial advisory board, India
The following health care professionalsall experts in diabetes managementreview
articles that appear in Diabetic Living magazines India edition:
Decorated with the Padma Shri and BC Roy award, Dr. Anoop Misra is Chairman, Fortis-CDOC
Center of Excellence for Diabetes, Obesity, Metabolic Diseases, and Endocrinology, in New
Delhi. He is also Chairman of the National Diabetes, Obesity and Cholesterol Foundation
(N-DOC) and Director of the Diabetes and Metabolic Diseases, Diabetes Foundation of
India. Dr. Misra has led several pioneering research studies on diabetes and has published
more than 300 research papers.
Dr Ambrish Mithal MD, DM: (Padma Bhushan Awardee 2015) Member Governing Council,
Indian Council of Medical Research (ICMR), Doctor of the year DMA 2005, cited in the Limca
Book of Records since 2005 - is presently the Chairman and Head of Endocrinology and
Diabetes Division at Medanta, the Medicity where he has established one of Indias premier
diabetes and endocrinology centres.
Dr. V. Mohan is Chairman and Chief Diabetologist of Dr. Mohans Diabetes Specialities Centre
and President & Director of Madras Diabetes Research Foundation, Chennai. He has
published over 600 papers in prestigious peer reviewed journals and contributed over 100
chapters to text-books on diabetes. He has received the prestigious Dr. B.C. Roy National
Award, and Fellowships from all the four Royal College of Physicians of London, Edinburgh,
Glasgow and Ireland.
Dr. Shashank R Joshi is a well-known endocrinologist in Mumbai. He is president of the
All India Association of Advancement for Research in Obesity and vice president of the
Association of Physicians of India.
Padma Shri and BC Roy awardee Dr. KK Aggarwal is an eminent name in cardiology. President
of the Heart Care Foundation of India and editor-in-chief of the Indian Journal of Clinical
Practice, Dr. Aggarwal has a keen interest in mind-body healing. He is a regular columnist
and expert for both print and television networks.
Rekha Sharma is director of Clinical Nutrition and Dietetics at the Diabetes Foundation of India.
This former chief dietician of the All India Institute of Medical Sciences in New Delhi has
devoted several years of her life to the study of diabetes management.
Madhuri Ruia is a nutritionist and fitness expert in Mumbai. A certified pilates expert from the
Pilates Institute of UK, she runs Integym, a state-of-the-art centre that promises intelligent
fitness to its clients.
Dr. DS Chadha is head of cardiology at the Command Hospital in Bengaluru. He has won
dozens of awards, written several research papers in leading medical journals and chaired
several national and international conferences on health issues.
Working Committee
Dr. Swati Bhardwaj is vice head at the Center for Nutrition and Metabolic Research and
a nutritionist with the Diabetes Foundation (India) and National Diabetes Obesity and
Cholesterol Foundation (N-DOC).
Shubhda Bhanot is a certified diabetes educator and a nutritionist with 14 years of experience
in the field. A life time member of ADE (Association of Diabetes Educators), she is presently
working as chief diabetes educator at Medanta, The Medicity, Gurgaon.
READERS WRITE
1 2
Health and vacations
WINNER Your story on Ananda as the perfect place to
I am a parent of a nine release tensions and rejuvenite for a healthier
mind and body was amazing. I am from
year old and my son Uttarakhand and despite that it never occured
has started gaining to me that I could go to a place so easily
weight which, as his accessible to me, whilst people from all over
the world come there regularly. I know where
doctor says, may be an my next holiday is going to be at.
alarming situation for Shaifali Streeting Joshi - Ranikhet
causes of complications
like diabetes and heart
issues. I found your
article on overweight
kids and malnutrition
very informative and
3
Apple truth
I am a regular reader of your magazine and
encouraging in the especially love the food section. There was
sense that things may something about the article with apple recipes
in your last issue that opened my eyes towards
restore control by simple how big a difference a tiny change in portion
corrective measures. size may make in its calorific value. Keep the
Jagriti Sah - Gurgaon good recipes coming!
Anuja Peter- Mumbai
letters
The best letter
wins a one year
to the editor
India
s #1
dia be
& on
tic liv
ly m
ing on
NO
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14
lin e.i
n
rld es
Wobet
Dia Day
aga
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on diab
ith
fit w ic
etes
The
APP
NEW
with
LE P LIVING
And
other
maxim
class
Cold Comfort
um
ics, re
reac
mad
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NOV-D
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EC 20

16
NG
LIVeIrican
Am
IE
`100
JAN-FEB 2017
`100
Yoga
Stay bariatr
subscription of &
etesTIA
INDIA
FAST & HEALTHY

Diab EN g Weeknight Meals
DEM ectin th
2 aff l heal
Type menta Dietary ASSISTANCE
your after Bariatric Surgery
A S K Y O U R E X P E R T
Q1
Ive had diabetes for seven months, and Im
always tired. Is there anything I can do to
Dr Anoop Misra overcome being tired all the time?
Chairman, Fortis-C-DOC (Centre of Ans. Are you monitoring your blood glucose levels?
Excellence for Diabetes, Metabolic Diseases
and Endocrinology); Chairman, National Tiredness is common when glucose stays too high. The
Diabetes,Obesity and Cholesterol target level for fasting blood glucose (before eating) is
Foundation (N-DOC)
70-130 mg/dl and under 180 mg/dl one to two hours
QA
after meals. Monitoring your blood glucose can tell you
a lot, including how meals and activity affect your
blood glucose trends.
Another thing to consider is how youre coping with this
new reality. A diagnosis of diabetes can contribute to
+
anxiety or even depression. Depression can cause you to
feel tired. Ask your provider to screen you for depression.
Some things that help keep your blood glucose levels
steady, such as getting enough sleep and
daily physical activity, can help treat
depression, too. Also ask your
doctor about sleep apnea a
condition that prevents deep sleep.
Diagnosis
Depression and sleep apnea are
common with type 2 diabetes;
both are treatable.
of
diabetes
can
constribute to
anxiety of even
depression,
which can cause
you to feel tired.

Q + A
The pain in your legs and feet may

be due in part to poor circulation but
may also be due to diabetic
neuropathy, nerve damage from
higher than normal blood glucose
levels over time. It is common for
diabetic neuropathy to cause
numbness, pain, tingling, and other
symptoms in the legs and feet.
Even though you were recently
diagnosed with diabetes, it is likely
that your blood glucose has been
elevated for some time. As your blood
Q2
glucose levels become closer to
normal, the pain may gradually
decrease.
Keeping your blood glucose close
to normal and caring for your feet can
help improve circulation and delay
Im 41 years old, overweight, Ans. Rest assured, by getting and further complications. You should
and was just diagnosed with keeping your blood glucose under take off your shoes and socks at every
type 2 diabetes. My legs and feet control and practicing preventive visit to remind your doctor to check
hurt due to poor circulation. measures with regular foot care and your feet. Look at your feet daily,
Will this lead to amputation? annual (or more frequently if needed) using a mirror or magnifying glass to
Is there anything I can do to leg and foot exams by your health-care examine the tops, bottoms, and sides.
improve the blood flow to provider, amputation can be avoided Seek medical attention if you spot a
my feet? in many instances. problem.
Q3
How many grams of
moderately active, or highly active?
Gender. Generally, men require
more calories, and thus more
carbohydrates, than women.
Pregnant women and those who are
breast-feeding require more as well.
carbohydrates should a woman Most adults need 6-11 servings of carbs
with diabetes have each day? per day, depending on the factors
Ans. Generally speaking, being a listed above.
woman means you likely need to eat The general starting point for a
fewer carbohydrates each day than a moderate-size woman is 45-60 grams
man. However, the amount of of carbohydrates at each meal; for
carbohydrates you need should moderate-size men, 60-75 grams of
depend on many factors, including carbs per meal. Most people with
your size, age, activity, desire to lose diabetes dont need to eat snacks. If
weight, and food preferences. There is you enjoy eating a snack in the late
not a one-size-fits-all amount of carbs afternoon or before bed, use
for all women. Everyone is different some of your allotted
and has diverse nutritional needs. carb grams, say
Carb intake depends on: 15-30 grams, for a
Height and weight. Are you currently snack.
underweight, normal weight, or
overweight?
Activity level. Are you sedentary,
REGENERATE.
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A N T I AG I N G
DIA B E T E S
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Latest research
THE ENIGMA OF and case studies

have incidences
DIABETES
of a possible
backtracking of
the condition of
Type 2 diabetes.
REVERSAL
Learn what an
expert has to say
on this...
writing Dr. S K Wangnoo
F
ew of the
most
frequent
questions
that I am asked in
my daily routine,
both by my
students and
outpatients are ...
What is the basic
nature of Type 2
diabetes? What causes it?
Do we have evidence that it is
possible to reverse it? The answer is
simple enough and also not so simple!
It is associated with obesity, and both
insulin resistance and a -cell (cells
in our pancreas that produce insulin)
defect are involved. By the time one is
diagnosed with diabetes, seven to 10 A possible
years have already passed in the turnaround
pre-diabetic stage. Unfortunately, in It has also become widely
our healthcare set up we do not lay accepted that Type 2 diabetes is
emphasis on the concept of annual inevitably life-long, with
health check-ups. After the diagnosis irreversible and progressive beta
blood glucose levels rise steadily, cell damage. However, the
irrespective of the type of treatment. restoration of normal glucose
By approximately 10 years after metabolism within days after
diagnosis, almost 50 per cent of all bariatric surgery in the majority
people with Type 2 diabetes are on of people with Type 2 diabetes
insulin therapy. This steady disproves this concept. There is
deterioration has been observed in now no doubt that this reversal
many studies and clearly establishes of diabetes depends upon the
the belief that Type 2 diabetes is an sudden and profound decrease
inexorably progressive disease. in food intake, and does not

relate to any direct surgical something that is discussed all sufficient working insulin to
effect. Novel magnetic resonance the time in magazines, on control their glucose levels.
methods have shown decrease in television and in social media When we eat and drink more
total body fat, leading to with stories of people being calories (energy) than is needed
resolution of diabetes. It is now cured of diabetes. On closer by the body day after day and
clear that Type 2 diabetes is a inspection, all these stories have year after year, the excess
reversible condition of intra- a common thread the people calories are stored as fat in the
organ fat excess to which some who have reversed their diabetes liver, under the skin and around
people are more susceptible than have done so by losing large the abdomen.
others due to several reasons. amounts of body weight, often Research has shown diabetes
So what can we do towards the equivalent of 10-15 per cent being reversed with bariatric
Consult a
this effect? First and the of the total body weight. surgery and in people who follow
doctor. He
foremost, we need to understand It is generally accepted as very low calorie diets, with a
candefinitely
that any two people are not alike true that with weight loss, a guide you majority being able to maintain
at all. What works for one may person can potentially reduce better than the sugar levels in normal range,
not work for the other. the demands on their body so google. if they are able to be at an ideal
Reversing Type 2 diabetes is much that they now acquire body weight situation.
EXPERTS TAKE
People need to become accustomed to eating approximately two-third of the total
amount that they used to eat, suggesting that the reversal may be only remission and
dependant on healthy eating. One should not embark on a very low calorie diet
without medical supervision. With any weight loss programme, diabetes medication
may require to be reviewed, especially if the medication puts the person at risk of low
blood glucose levels. And then, even after achieving normal sugar levels, regular
follow up is essential. Whether or not you will remain in remission or are cured,
depends upon many parameters which are a subject of ongoing research.
Dr. S K Wangnoo,
So, my advice is to eat well, live well and exercise regularly. Do not jump blindly on Sr. Consultant(Diabetic,
remedies and fads! Consult with your doctor he definitely knows more than google! Metabolism), Indraprastha
Apollo Hospital
It is health that is real wealth and not pieces
of gold and silver. Mahatma Gandhi THRIVE
GOOD TO KNOW
WAYS TO
10
BOOST
YOUR
IMMUNITY
Being sick with a
cold or the flu can
raise your blood
sugar, and PWDs
have higher risk of
serious flu-related
complications.
Winterise your
health with these
2 GREEN
YOUR TEA
Among its many health
benefits, green tea
smart tips. Soothing Ginger-
contains a compound
Lemon Tea that can increase your
recipe, p. 112 number of regulatory
1
writing Karen Asp; photos Blaine Moats (tea cup), Jacob Fox (tea bag)
T cells. Research from

the journal Immunology
Letters suggests these
might play a significant
Tea tip: role in immune function.
GET QUALITY SLEEP Scald your

hand on
Even better, add a
squeeze of lemon to that
According to a study in the journal Sleep, the teapot? cup of tea to get your
A damp, entire daily dose
people who logged between seven and cool tea bag of antioxidant vitamin C.
eight hours of undisturbed Zs took fewer takes the Check out our favourite
sick days. To get plenty of undisturbed sting out of recipe, Ginger-Lemon
burns. Tea, at DiabeticLiving
sleep, avoid heavy foods, caffeine, and Online.com/Tea.
alcohol before bed. Sleep somewhere
thats dark, comfortable, cool, and quiet.

GOOD TO KNOW
3 SAY OM 6
5
Yoga may do more than
improve your flexibility. KICK THE BUTTS
It could also increase Cigarette smoking lowers your
your immune function, as immunity, making you more
indicated in a study from the prone to sickness. But its
Journal of Alternative and not only regular cigarettes.
Complementary Medicine
BE A TREE Research from the University
on people who did yoga HUGGER of North Carolina at Chapel
90minutes once a week for The Japanese call it forest Hill shows that e-cigarettes
12 weeks. The takeaway: Add bathing, and while it might can also hurt immunity.
a few days of yoga to your sound a little out there,
weekly fitness routine. studies show that spending
7
time among the trees activates
natural killer cells, which are BOOK A
4
part of the immune system.
Or just hug a human instead! MASSAGE
Hugs lower the harmful Talk about the perfect excuse
effects of stress, which could to get pampered. In a study
protect you from infections, from the Journal of Alternative
too, according to a study in and Complementary Medicine,
POP THE Psychological Science. people who got a 45-minute
Swedish massage had
VITAMIN D significant changes in
A lack of it levels of white blood cells
may lower that help defend the body
against disease.
immunity,
studies say.
See our story
on page 24.
8 NOSH
YOUR
FIVE A DAY
Among folks who ate five
servings of veggies a day, just
20per cent reported illnesses
compared to 33per cent of
people who ate only two
servings a day, per a study
from the American Journal of
Clinical Nutrition.
9 LOG A
SWEAT
Exercise has so many benefits,
especially if you have 10 GET
Find your favourite
workouts and
exercise tips at:
diabetes. But what you might UPLIFTED DiabeticLiving
not know is that it can reduce Positive emotions arent Online.com/Diet/
the symptoms and severity just good for your spirits, Fitness
of respiratory illnesses. In a they also have a direct
study in the British Journal effect on your immune
of Sports Medicine, people system. The more that young
who did regular aerobic adults experienced positive
exercise were less likely emotionsawe, wonder, and
to develop a cold; the amazementthe more they
least infected exercised at lowered levels of cytokines,
minimum five days a week. proteins that in high levels
Even if the exercisers did get are associated with poorer
sick, their colds were less health, according to a study
severe than sedentary folks. in the journal Emotion.
Stay dry and

dress warmly in
several layers when
you go outside in
the cold.
Immunise!
The CDC
photos Getty Images (pine tree and woman), Jacob Fox (pills)
recommends
that PWDs
get both a
yearly flu shot
and a yearly
pneumonia
vaccine, unless
told otherwise
by a health
care provider.

WELLBEING
Wellness is the
complete
integration of
body, mind, and
spirit the
realisation that
everything we do,
think, feel, and
believe has an
effect on our state
of well-being.
OFFICE VISIT
HOW TO
PREP BEFORE
A CHECKUP
Those seven minutes with
your doctor fly by. Heres how
to maximise your time.
writing Hope Warshaw, RD, CDE; photo Getty Images

36 1 DAY
MONTHS WEEK OF
OUT OUT VISIT
Schedule your visit Make a list of the diabetes- Show up 10 minutes

strategically. Take the first related tests and checks you early, with records and
appointment of the morning or need, such as an annual flu questions in hand.
the first one after lunch. shot or kidney function test.
Record results such as
Ask how to share your Do lab work beforehand weight, blood pressure, and
blood glucose records. Some so you and your provider have A1C. Get a copy of test results.
providers download the data results to ponder during the
from your meter when you visit (check to make sure your Take off your shoes and
arrive; others want to see your health plan allows this). socks for a foot exam.
printout. Regardless, bring a
hard copy that you have Organise tests and checks Bring monitoring supplies.
marked up with your thoughts in chronological order. Keep Ask your provider or other
so you can share observations them in an efficient and easily knowledgeable person in the
about highs, lows, and trends. accessible system and bring to office to check your meter and
your appointment. This helps technique. According to ADA,
Jot down questions as you and your provider better you should do this when you
they arise. Having them in manage your diabetes over get your first meter or a new
writing frees your brain for time. For example, track your meter, and at regular intervals
thinking rather than meds, including when you start thereafter.
remembering. each one, the dose, dosage
changes, and any side effects. Be honest. Note personal,
financial, or family issues. For
Make a list of referrals example, dont agree to a new
you need. Annual eye exam? medication if you cant afford
Mental health provider? Youll it or take it at the required
need a referral for Diabetes times or frequency. Dont
Self-Management Education commit to behaviour changes
(DSME) and Medical Nutrition you arent ready to make. Help
Therapy (MNT). Get to an your provider understand your
endocrinologist if you and concerns and challenges.
your provider are unable to
Change is OK. get your diabetes under Take notes on a
If your care control. Time is of the smartphone, tablet, or paper
doesnt meet essencedont wait until
complications set in. It says a lot to
to remember key points and
action items.
expectations providers when
or you arent Look over your youre actively
engaged in your
working as questions from the past
few months. Prioritise care.
a team, find them.
a different sources George Grunberger, M.D.;
Donna Tomky, ANP-BC-ADM, CDE;
provider. Susan Weiner M.S., RDN, CDE
GUT
CHECK
Why and how to
build a healthy gut
writing Debbie Koenig | illustrations Sam Ward

Research suggests that when it comes to diabetes,
two types of bacteria that live in your gut play key roles.
Scientists are looking for ways to use this information
to treat or even prevent diabetes.
Even when youre sitting alone in a room, Everyones belly contains a unique
youre completely outnumbered. combination of organisms, carrying
Inside your body is a microbiome of a few hundred out of the roughly 1,000
living organismstrillions of themthat known to exist.
help you fight disease, process nutrients, That variation makes it tough to define
and sometimes make you sick. a healthy gut, says Robert Karp, Ph.D.,
These little critters live all over your program director for genomic and
body, but the largest microscopic world is microbiome studies in the Division of
in your gut. Researchers are working Digestive Diseases and Nutrition at the
feverishly on new discoveries that may NIHs NIDDK. There isnt just one
uncover the secrets of the gut microbiome, healthy version, Karp says, and there
which offer promising new treatments are many different ways to get there.
for diabetes. But research points to diversity as a
crucial component of good health.
What makes a healthy gut? The general idea is that a diseased
Were all born with a clean slate, gutwise, microbiome is relatively depleted, Karp
and start acquiring microbes at birth. says. It doesnt have as great a variety of
microbes as a healthy microbiome does. comparing the gut flora of lean and obese
One danger to your gut seems certain: people found a higher proportion of
antibiotics. They appear to change your Bacteroidetes in lean participants.
guts composition, and some people The Bacteroidetes group are
never recover from thatscientists cant involved in protein and carbohydrate
yet predict who will be permanently digestion, Hatipoglu says. Firmicutes
affected. Dont use them unless you are involved more in fat processing.
absolutely have to, Karp says. People who had more of the Firmicutes
seem to have an increased risk of obesity
The gut-brain connection and Type 2 diabetes.
Research suggests that variety matters Today scientists are examining the roles
because these belly bacteria perform so those two bacteria groups play to
many functions, which they coordinate determine whether its the amount of each
with the brain. that matters most or the ratio. Theyre also
They process the things we have in looking for ways to use these new
our bodies, then send signals back to us, discoveries to treat or even prevent all
says Betul Hatipoglu, M.D., an types of diabetes.
endocrinologist at the Cleveland Clinic. Some doctors are exploring customised
As the gut microbiome changesdue dietary plans based on each persons
to diet, antibiotics use, even sleep unique gut microbiome. Others are
disturbancesso do those signals. examining the potential for treatments
When we start growing more of the bad using faecal transplants from nondiabetic
bacteria for whatever reason, they work donors. (Yes, we mean poopthats where
against us, Hatipoglu says. They your gut bacteria ends up eventually, so
produce chemicals that go to our liver transplanting it is a relatively
and then to our blood, causing changes straightforward process.)
in our system. They make us more Because the science is still so new here,
insulin-resistant, encourage our experts recommend caution before
inflammation, and even cause our blood jumping on any fast-fix bandwagons.
sugar to go up. Were just on the cusp of
understanding this, says David A.
Your gut and diabetes Johnson, M.D., professor of medicine at
Along with the insulin connection, your Eastern Virginia Medical School and
gut is related to diabetes in other ways. editor of the textbook The Gut Microbiome.
When it comes to obesity and Type 2, Were just starting to get into the
research strongly suggests that two evidence that meaningful differences can
groups of bacteria play the largest roles: come from simple thingsmaybe just
Bacter oidetes and Firmicutes. Though from changing your diet.
not all studies agree, multiple studies
TINY MICROBES,
BIG NAMES
AND BIG
QUESTIONS
Research suggests that
when it comes to diabetes,
two types of bacteria
matter more than most:
Bacteroidetes and
Firmicutes.
i We know: Multiple
studies have shown that
the proportion of these two
groups is different in
people with diabetes and
obese people compared
with healthy people.
i We dont know: Those

studies havent reached
consensus on how or why
those bacteria matter. The
bacteria groups each
contain numerous strains,
and scientists havent yet
ACTION STEPS drilled down far enough to

distinguish among them.
At this point, they cant tell
So what can you do today to improve your i Get more sleep. Studies in mice and which specific strains to
gut microbiome? humans have shown that a disruption in focus on. Its like looking
at a fuzzy picture, Karp
While scientists dont know exactly your circadian rhythm (such as from
says. We cant exactly tell
which bacteriaor how much of each insomnia or jet lag) can affect the mix of whats going on.
our bodies need, our experts agree that bacteria in your gut.
certain behaviours can throw off the i Skip probiotic supplements.
balance in our bellies. When you take these, youre changing
Its like buying a plant, Hatipoglu whatever your basic bacteria isyoure
says. If you dont give it sun and water, preselecting an organism that maybe
its going to die. You have to give the right didnt have as strong a presence before,
environment to those good bacteria so Johnson says. We dont know yet which
theyll keep growing and help you. probiotic for which patient.
To give those bacteria what they need: i Be sure about antibiotics. Avoid
i Eat more fibre. Bacteroidetes, which using them unless your doctor thinks you
several studies have found to be the good wont recover without them.
guys, thrive on a plant-heavy diet. Regardless of which antibiotic you
i Try kimchi. Scientists dont know take, its changing out some bacteria,
exactly why yet, but fermented foods act Johnson says. These are major,
like a natural probiotic in our bellies, profound changes that may not be
supporting the growth of healthy bacteria. goodand theyre certainly long-lasting.
Naturally fermented foods include kefir, If you need antibiotics, support your
yoghurt with live and active cultures, belly with a diet rich in fibre.
kimchi, kombucha, and homemade
sauerkraut and pickles (store-bought are
sterilised and lose the probiotic effect).
WELLBEING
The Need For

Vitamin D Getting enough vitamin D is important for
overall healthand early studies suggest it
may also be the key for managing diabetes.
I If a vitamin D supplement isnt in your

medicine cabinet, it should be. Data
show that many Americans are
deficient in the sunshine vitamin.
That might be because vitamin D is
a tricky little guy. Its present in very
So why make the effort for this
elusive vitamin? Because its crucial
for so many aspects of your health,
and new studies suggest it may help
you manage your diabetes as well.
few foods, and even then it appears Why you need it

in relatively small amounts. Vitamin D helps your body absorb
Lucky for us, nature built in a calcium and promotes bone health
fail-safe: You can get vitamin D (people with diabetes are at risk for
through sun exposure. But that fractures). Its also key for reducing
has its challenges, too. inflammation and boosting immunity.
writing Marsha McCulloch, M.S., RD, LD; photo Getty Images

Researchers note that fewer maintaining adequate levels,
hours of sunshine in winter including obese people, older SOAK UP
may be linked to why that adults, people with limited VITAMIN D
time is cold and flu season. sun exposure, people with
Emerging research suggests darker skin, and those with Try the D Minder Pro app
that people with Type 2 who inflammatory bowel disease to help you figure out how
have higher blood levels of or who have had gastric much vitamin D you can
vitamin D tend to have better bypass surgery. make from sun exposure
blood sugar control. And According to the USDA, in your location. It takes
into account your skin tone,
people at risk for Type 2 with fatty fish (salmon, tuna, and
age, weight, and how much
higher vitamin D levels are sardines) is a top source. You skin you expose. Free at
less likely to develop also get some vitamin D in dminder.ontometrics.com
the disease. egg yolks and beef liver. In
Even more: Studies show a the American diet, fortified
link between low vitamin D foods provide a lot
levels and increased risk of including milk, orange juice, D
nerve, kidney, and eye breakfast cereal, and even
complications, as well as mushrooms exposed to
cardiovascular disease and UV-B light.
hypertension. But clinical Still, most of these foods
trials about the effects of have only tiny amounts of
adequate levels of vitamin D vitamin D. For example, youd
are mixed and in early stages. have to drink 13 cups of milk
VITAMIN D
What we do know for sure: to get the 1,5002,000 IU the
Vitamin D is important for Endocrine Society
SUPPLEMENT
many aspects of your health, recommends for adults.
KNOW-HOW
so you should make an effort A guideline for boosting i The Endocrine Society
to get the recommended your bodys D production recommends 1,500 IU, while
dosage each day. is to expose the most skin the NIH recommend 600 IU for
adults. Ask your doctor whats
possible to sunlight, getting
best for you.
Whats right for you half the amount of sun
So how can we get enough exposure it takes for your i Look for supplements
of the sunshine vitamin? skin to turn pink, according labeled D3, the same
Its especially important for to the Vitamin D Council. form your body makes
those who have difficulty In the end, the best way from sunlight. D2 is not
to get enough vitamin D is as potent as D3.
to take a daily supplement.
i 1,000 IU supplements are
These pills are easy to take, widely available in grocery
VITAMIN D: affordable, and widely
available.
stores and pharmacies; less
potent versions mean more
1,500 IU If youre concerned daily doses.
is the daily youre deficient, ask your
doctor to check with a simple i Supplements also come
recommended in gummies and chews, but
blood test at your next office
amount for visit.
note carbs so they dont
spike blood sugar.
adults, according
to the Endocrine sources Michael F. Holick, Ph.D., M.D.,
professor of medicine at Boston i Eat a fat source, such as
Society. University Medical Center; Anastassios peanut butter, avocado, or an
Pittas, M.D., M.S., associate professor egg, with your supplement to
and codirector of the Diabetes Center at
Tufts University Medical Center in Boston better absorb vitamin D.
ARE
SUGAR
FREE
drinks SAFE for teeth? writing Shantanu Jaradi
H
Sugar has ealthy eating is essential for alternative. Specialists often recommend that
your overall health. Choosing patients who are overweight or struggling
been marked
foods and beverages that from weight-related illnesses avoid drinking
as a villain, provide the right amount of their calories. Still, store shelves and vending
both for dental energy and nutrients goes a machines are introducing more sugar free
and diabetes long way toward maintaining not only a drink choices to promote gentler diets.
healthy body, but also a healthy mouth. To Although several beverages in the market
care. But are
prevent cavities and maintain good oral are naturally sugar free, others use
the sugar-free health, your diet what you consume and scientifically altered sweeteners that replace
substitutes how often you consume is an important sugar to maintain their appealing flavour.
available in the factor. Changes in your mouth start the Some examples of naturally sugar-free
minute you eat certain foods. Bacteria in the beverages include freshly brewed tea, coffee,
market safe?
mouth convert sugars and carbohydrates and both regular and carbonated water.
from the foods you eat to acids, and its the Naturally occurring, no-calorie sweeteners
acids that begin to attack the enamel on such as the stevia plant can be added to
teeth, starting the process of decay. The more certain products as well, in addition to
often you eat, drink and snack, the more naturally sweet items that have calories, such
frequently you are exposing your teeth to the as agave nectar and honey.
cycle of decay.
Eating a nutritious diet has many The usual mindset of people
benefits. A well-balanced diet should include Many people choose sugar-free beverages
foods from the basic food groups and because they believe they are safer for their
subgroups along with the right oils. Nutrients teeth. However, a label of sugar-free should
such as carbohydrates, fats, proteins, not automatically be taken to mean safe for
vitamins and minerals are a staple of healthy your teeth. The acidic flavourings and
diets, but its also important to avoid eating preservatives may in fact lead to dental
too many or too few nutrients. erosion, even if they contain cavity-fighting
and tooth friendly xylitol.
Fighting sugar Unlike cavities, dental erosion is a process
Your everyday table sugar, otherwise known of incremental decalcification, which, over
as sucrose, has 16 calories per teaspoon and time, literally dissolves your teeth. Virtually
can be found in many foods and drink items. any food or beverage that is acidic can
But as communities become more conscious contribute to tooth erosion, including
of calorific intake and oral bacteria, many carbonated beverages like soda, sports
have turned to sugar free drinks as an drinks, fruit juice, lemon juice and vinegar.

Benefits of Sugar Free Drinks
Weight control and the prevention of Type-2
diabetes are the two main benefits of consuming
sugar free drinks, or those that contain natural
sweeteners.
Sugar-laden drinks add unnecessary calories
to the diets of those who consume them, leading to
an increase in the risk for Type-2 diabetes for these
individuals. Sugar free drinks eliminate these
empty calories, giving you the freedom to indulge
in a sweet taste without the added caloric intake.
Negative Effects of Sugar Substitutes

Although several surveys have raised concerns
regarding the safety of consuming artificial
sweeteners, no studies have confirmed that
drinking products with artificial sweeteners added
have a direct relationship with cancer diagnoses.
Nonetheless, seek out sugar free drinks in
replacement of sugary sodas, sports drinks, juices
and energy drinks to ensure both the oral and
bodily well-being of you and your family. Natural
alternatives such as plain tea, pure coffee or a
glass of water remain the best choices when
youre thirsty.
Protection of the teeth

Proper oral hygiene including
twice-daily tooth brushing, flossing
and the use of fluoridated
toothpaste can help
counteract effects of acid
demineralisation.
Those who
experience sensitivity
from consuming too
many sugary or acidic
beverages can often find
relief through the use of
toothpaste as guided by your
dentist, containing potassium
nitrate as an additional active
ingredient that stop sensitivity
at its source.
Reducing or eliminating
erosive beverages from your
diet is important if you want to
protect your teeth from
unnecessary damage.
Shantanu Jaradi, Aesthetic Dentist,

Dentzz Dental clinic
VEDIC WAY TO
MANAGE DIABETES
writing Dr. Vinita Sharma
Herbs, clubbed with lifestyle changes can help reduce

dependence on insulin and bring down blood sugar levels.

P
eople want a quick solution to
a problem like diabetes. In this
disease there is an involvement VEDIC NUTRITION THERAPY
of both body and mind, so it
becomes essential to take care Vedic Nutrition therapy is extremely important for diabetic
of all the measures which can bring eating and pre-diabetic patients to control high sugar levels. It should
habits under control. be understood that the condition cannot be cured completely
In Ayurveda diabetes is defined as but it can be controlled with diet, lifestyle modifications and
Madhumeha, where when split the two herbs. The therapy can be divided into three parts:
Sanskrit words mean sweetness (madhu) Dietary intervention
and excessive urination (meha). It means Physical activity
a disease in which a patient passes sweet Hypoglycemic herbs
urine. According to Ayurveda diabetes Type 1 diabetes mellitus can be corelated with Krsa
begins with an imbalance of doshas. Prameha and it is commonly found in underweight people. It
Tridoshas are three bio energies which requires restorative (Santarpan) treatment along with insulin
govern the different functions in the body. treatment. It is usually found in Pitta and Vata prakriti
VATA DOSHA is responsible for all the patients. This treatment is prescribed if the patient is
micro and macro movements in the body. chronically ill with low immunity and is underweight. The
P ITTA DOSHA is responsible for therapy provides micronutrients to rebuild body tissues
digestion and metabolism. without increasing blood sugar and fat tissues. Herbs like
K APHA DOSHA is responsible for the Ashwagandha (Withania Somnifera) and aloe vera are
growth and provide strength to the body. beneficial for such patients. For Type 1 diabetes patients
In diabetes Kapha and Vata doshas get strenuous exercises should be avoided. They can do a regular
imbalanced. walk for 25-30 minutes every day. A balance between nutrition
and insulin has to be maintained to control sugar levels.
According to Ayurveda there are 2 types of Type 2 Diabetes Mellitus can be corelated with Sthula
diabetes: Prameha and it occurs in obese people. It requires fat
1. GENETIC (SAHAJ) Insulin dependent reducing (Apatarpana) treatments. It is usually found in Kapha
diabetes mellitus or juvenile diabetes. Prakriti patient. This treatment is prescribed if the person is
2. ACQUIRED (APATHYAJ) - Due to obese. In Type 2 diabetes (insulin resistance) diet and lifestyle
unhealthy lifestyle, it occur in old age modification plays a very crucial role. Some common herbs
and this condition is similar with Type 2 which help in lowering high sugar levels are Momordica
diabetes. charantia (karela) and Trigonella foenum (Fenugreek).
Common dietary and lifestyle causes of 1 tsp of Fenugreek seeds powder 1 tsp twice a day
diabetes are excessive consumption of with water.
Kapha aggravating foods like curd and its 3 gms of dry Jamun seed powder twice a day with
preparation, milk and its preparation, water to maintain sugar levels.
jaggery, sugarcane, carbohydrates rich Mix equal amount of Turmeric and Amla powder and
food, repeated food intake, sedentary have 1 tsp of this mixture twice a day with water.
lifestyle, lack of physical activities and Type 2 diabetes patients can do brisk walking for
exercises, excess sleeping, genetic factor, 20-25 minutes every day. Exercise helps to keep up the good
stress, fear and long standing illness . metabolic rate.
Common symptoms of diabetes include Apart from above herbs and dietary changes Ayurveda also
polyphagia (excessive hunger), polydipsia recommends yoga, meditation and pranayama to treat stress.
(excessive thirst), polyurea (excessive Once a person starts following Vedic nutrition therapy, it is
urination) and blurring of vision. Apart very important to adjust the dosage of insulin or oral
from these signs Ayurveda describes some hypoglycaemic drugs to prevent hypoglycaemia.
other signs as well like pallor of the body,
dryness of the body, debility, insomnia, Dr. Vinita Sharma, Senior Ayurvedic
constipation and bad body odour. Boils Doctor, Dr. Shikhas NutriHealth
and wounds are difficult to heal in a
diabetic patient.
10 TIPS ON
DIABETES CARE
DURING WINTERS
Ranging from a
few weeks to a few
months, winters in
India come packaged
with a kaleidoscope
of complications. 10
things to remember
writing Dr Sanjay Kalra
With freezing temperatures come a

lot of health challenges, managing
which can be a daunting task,
especially for those suffering from
chronic disorders like diabetes.
There are over 60 million people
living with diabetes in India, and
poor management can mean as
many hidden health challenges.
Caring for diabetes is difficult
enough but frigid temperatures can
make it even more challenging.
Blood glocose and HbA1C levels tend
to increase in colder temperatures
and aid complications of diabetes.

HERE ARE SOME TIPS TO MANAGE DIABETES AND STAY
WELL THIS WINTER SEASON:
1 5
3
KEEP OFF
WINTER TEST MORE
WEIGHT GAIN FREQUENTLY
Continuously fluctuating
It is easy to gain weight during
temperatures can mean equally
the winter months. A generally
frequent fluctuations in blood
sedentary daily routine coupled KEEP YOUR glucose levels. Make sure you
with diminished exercise hours HANDS AND monitor your glucose and blood
can easily assist in putting on FEET WARM pressure levels on a regular basis
five to 10 extra pounds. Diabetes comes with with religious compliance.
Abdominal obesity is one of the associated circulatory and
major risk factors for post nervous complications,
diabetes complications. Make which can lead to chilled
sure that you do not skip any extremities. It is advised to
exercise routine. Take a walk use heating pads and
daily, while making sure that warm water bottles
youre well covered with layers of (however, skip them and
clothing. Avoid exercising in opt for warm socks and
smog-like conditions. gloves if you have diabetes
2
associated neuropathy).
MAINTAIN OPTIMAL
HYDRATION
It can be easy to forget to drink
optimal amounts of water daily
4
during winter months.
Dehydration is known to raise
6
blood glucose levels. Coupled
with dry air and usage of room WATCH YOUR
heaters can lead to dry skin
DIET
problems. Practice good
Eat foods that are hot and easy to
moisturisation regime and use GET IMMUNISED digest whilst being high in
eye drops to prevent dry eye People are especially prone to
calories. Go for heat producing
syndrome. infections during the winter
options like warm milk, soup,
season, flu being the most
cooked vegetables and oatmeal.
common one. People with
Cinnamon, sesame and flaxseeds
diabetes are almost six times
are known to have glucose
more likely to catch an influenza
regulatory properties, include
infection, so it is advised that
them in your diet whenever
you stay updated on your flu
possible. Avoid alcohol at all cost
vaccinations. Pneumonia
as it can dilate blood vessels,
vaccination is also generally
which makes the body lose heat
recommended.
more rapidly.
7 KEEP A
8
CHECK
ON YOUR TEST
STRIPS AND
EQUIPMENT CARE FOR
Cold weather can affect your YOUR FEET
insulin medications and Winter can make feet feel
damage your glucose test numb and hence, we tend to
strips and monitors. Digital pay less attention to them.
devices are also prone to Any case of unusual swelling,
de-calibration during colder infections or cuts that do not
temperatures. Keep them in a heal should be immediately
warm humidity-free place. reported to the doctor.
9 STAY OUT
OF COLD
OUTDOORS
Cold weather can make the 10 WARD
OFF THE
STRESS
blood thicker and more prone Stress can lead to elevation
to clotting. This can put you at in blood sugar levels, which
further risk of diabetes when coupled with frigid
associated health temperatures can cause
complications like stroke. serious health complications.
Ensure that you maintain Get enough sunshine and
body warmth when outdoors. keep a healthy outlook.
Dr Sanjay Kalra, Consultant

Endocrinologist, Bharti Hospital
Karnal & Vice President, South Asian
Federation of Endocrine Societies

LIVING
There is
no passion
to be
found
playing
small in
settling for
a life that
is less than
the one
you are
capable of
living.
SO YOUVE BEEN DIAGNOSED WITH
Does your doctor not listen to all your

problems or are you scared of the
needle? Common complaints and
anxieties that need to be addressed.
DIABETES
writing Dr. K M Prasanna Kumar
When she turned 40, Anjali Wadhwan childhood trauma for them. We reassured
decided to do her first general preventive her that injections had undergone huge
health check-up, especially because she changes in the past 30 years, and that they
was obese (her body mass index was over no longer pained. We also reassured her
30). The examining doctor found that her that it didnt have to be a permanent
sugar levels were high. He referred her to feature. If she reduced weight, changed
me, but asked her to try and lose weight her diet, and began to exercise, we could
and to exercise. When in a month this look at oral medication again.
didnt happen, we put her on medication. Anjali isnt the only one who is worried
Unfortunately, these did not have much of at having to live the next 30 or 40 years
an impact either, and in a few months with diabetes. Shes also not the only
time she had to be put on insulin. person petrified of injections. Here are a
Anjali was distraught for more reasons few of the biggest fears that I encounter as
than one. I suddenly felt old. My an endocrinologist/diabetologist, and the
grandmother had been on insulin and had advice I give those who come to me, so
been diagnosed in her 50s. And here I was, they can live comfortably for the rest of
at 40, with a condition I would live with their life. Use this article as a guide, not as
for the rest of my life, she says. Anjali was a prescriptionthat is something your
34 Diabetic Living jan-feb 2017 also petrified of injections, recalling her doctor needs to write out for you.
COMMON MY DOCTOR DOESNT LISTEN TO ME.
COMPLAINT
#1
India has a paucity of doctors, so its possible that your
doctor is conscious of the mile-long queue outside, to give
all patients their due. Having said that, your doctor must
be able to clear all your doubts and provide confidence
and reassurance. People who are newly diagnosed with
diabetes may be acting on several myths. Ask your doctor
for a time that is convenient to him when you can clear all
your doubts, note them down on a paper, and convey the
message to him. A diabetologist must talk to you about
your daily routine, exercise, diet, stress levels and of
course medication, and guide you with each aspect.
COMMON COMMON MY
COMPLAINT COMPLAINT
#2 #3
STOMACH
WILL SOON
LOOK
UNSIGHTLY!
INJECTIONS HURT, AND I The stomach is not the only site you should inject
FEAR THEM. into. The back of the upper arm, the hips, the outer
side of the thighs, are all possible sites. Try and use
Injections dont hurt anymore. Most people
the same area at the same time of the day. For
remember the injections from their
instance, if you inject in the stomach close to
childhood which were indeed very painful.
breakfast, then use the thigh at
Today, there is an array of needles that can
bedtime. Insulin is absorbed
be used, which have shorter needle sizes
fastest from the stomach,
than before, are thinner and sharper. Insulin
followed by the arm, the leg,
pens, for instance, are very easy to operate
and slowest from the buttocks.
when you need to inject yourself. Ideally,
So if you are going to eat a
your doctor should guide your first dose, and
meal, you will need to have it
also share some literature with you so you
covered with insulin in the
know you are injecting correctly. The idea is
abdomen. Again, you dont need
to inject into the fat, not the muscle.
to keep injecting in the same
spotchange it around.
If you do keep injecting
at the same spot, little
fat globules will form
under the skin that
appear rubbery
outside. These will
disappear in time,
but its better to
prevent this in the
first place.
COMMON
COMPLAINT
#5
I CAN NEVER EAT
ANOTHER SWEET IN
MY LIFE WITHOUT
FEELING GUILTY.
Factor in the odd sweet when
you want to eat one. Ask your
doctor how you can do this.
When mango season comes
up, again consult with him on
how to eat a slice and balance
it with medication. However,
platefuls of sweets are not okay
for anyone, no matter how
healthy they may be, so if
youre feeling bad that you
cant binge, then reassure
COMMON yourself that youre on the road

to getting out of a bad habit.
COMPLAINT
#4
I AM DOOMED MY WHOLE
LIFE WILL CHANGE.
Think of a diabetes diagnosis as a driving
lesson. When you are learning to drive,
and even in the first year or so of driving,
you need to be conscious of the gear, the
clutch, the accelerator. But over time, it
becomes second nature, and you dont
even notice when you change gears. Your
experience with diabetes will be the same.
Initially, you will find it a nuisance to
check your body insulin levels, to take the
injections, to go for the check-ups. With
time, all this will just become a part of
your routine. If you dont want it to be
routine, change your lifestyle to reverse
the disease to some extent. Dr. K M Prasanna Kumar, Senior
Endocrinologist & Diabetologist
Center for Diabetes &
Endocrine Care (CDEC)

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Surgery is considered
to be one of the most
extreme steps in
cases of obesity, but
its popularity has
been growing. Its
important to learn how
to manage your diet
after the procedure.
DIETARY
B
ariatric surgery is a
ASSISTANCE
type of procedure
performed on people
who are dangerously
after
obese, for the purpose of losing
weight. It is a wonderful tool that
BARIATRIC
helps patients with clinical
obesity lose weight and gain
their lives back. But after
SURGERY
undergoing a life changing
weight loss (bariatric surgery)
you may need help to overcome
difficulties in walking and
performing other physical
writing Dr. Rajat Goel
activities. Among others,
exercises will help you restore
your quality of life.
After almost all bariatric
surgery procedures patients have
to change their food habits on a
regular basis. Your doctor or a
registered dietician will talk with
you about the diet you'll need to
follow after, explaining what
types of foods and how much of
it you can eat for each meal. No
doubt exercises can play a
critical role helping patients
achieve long-term success in
their efforts to fully recover and
engage in a normal routine of
activities.

Purpose
The bariatric surgery diet has several
purposes:
To allow your stomach to heal
without being stretched by the food
FOODS TO
you eat AVOID
To get you used to eating smaller
Nuts and seeds
amounts of food that your smaller
stomach can comfortably and
safely digest Popcorn
To help you lose weight and avoid
gaining weight again
Dried fruits
To avoid side effects and
complications from the surgery
C
arbonated bev-
Diet Details erages
Diet recommendations after bariatric
surgery vary, depending on where
Granola
the surgery is performed and your
individual situation. A bariatric
surgery diet typically follows a staged S
tringy or
approach to help you ease back into fibrous veg-
eating solid foods as you recover.
etables, such as
How quickly you move from one step
to the next depends on how fast your celery, broccoli,
body heals and adjusts to the changes corn or cabbage
in eating patterns. You can usually
start eating regular foods about three
T
ough meats
months after the surgery.
After bariatric surgery, you must or meats with
be careful to drink enough fluids to gristle
avoid dehydration, and pay extra at-
tention to signs that you feel hungry
Fried foods
or full.
Liquids Breads
For the first day or so after surgery,
you'll only be allowed to drink However, over
clear liquids. Sip slowly and drink
only two to three ounces (59 to 89
time you may be
millilitres) at a time. Once you start able to try some of
handling clear liquids, you can start these foods again,
having other liquids too, such as with the guidance
skim or low-fat milk.
of your doctor.
Liquids you can have in stage 1:
Broth
Unsweetened juice
Decaffeinated tea or coffee
Milk (skim or 1 per cent)
Strained cream soup
Sugar-free gelatin or popsicles
Pureed Foods Solid Foods
Once you're able to tolerate liquids After about eight weeks on the
for a few days, you can begin to eat bariatric surgery diet, you can
strained and pureed (mashed up) gradually return to eating firmer
foods. During this phase, you can only foods. But foods must still be
eat foods that have the consistency of a chopped or diced. Start slowly
smooth paste or a thick liquid, without with regular foods to see which
any solid pieces of food in the mixture. of them you can tolerate. You
To puree your foods, choose foods that may find that you still have
will blend well, such as: difficulty eating spicier foods or
Lean ground meats those with crunchy textures.
Beans Even at this stage, there are
Eggs foods you should avoid because
Soft fruits and cooked vegetables they may cause gastrointestinal
Cottage cheese symptoms, such as nausea, pain
or vomiting.
Blend solid foods with liquids, such as:
Water
Skim milk
Juice with no added sugar
Broth
It's important that you
don't eat and drink at the
same time. Wait for about
30 minutes after a meal
before drink anything. Also
keep in mind that your
digestive system might still
be sensitive to spicy foods
or dairy products. If you'd
like to eat these foods dur-
ing this phase, add them
into your diet graduallly
and in small amounts.
Soft Foods
After a few weeks of pureed
foods, and with your doc-
tor's consultation, you can
add soft foods in the
form of small, tender, easily
chewable pieces to your
diet.
During this stage, your diet
can include:
Ground or finely diced
meats
Canned or soft fresh fruit
(no seeds & skin)
Cooked vegetables (wi-
hout skin)

A NEW HEALT
HY DIET
Three to four m
onths after wei
4.
able to start ea ght-loss surger
ting a normal he y, you may be
your situation althy diet, depe Chew food th
and any foods nding on oroughly. The
that you may no leads from your new opening th
tolerate. It's po t be able to stomach into yo at
ssible that food very small, an ur intestine is
stomach after s that initially d larger pieces
surgery may be irr ita ted your of food can bloc
come more tole the opening. Bl k
stomach contin rable as your ockages preven
ues to heal. your stomach t food from leav
and can cause ing
and abdominal vomiting, naus
ea
The golden 8 pain. Take smal
l bites of food
To ensure that
dietary tips chew them to a
pureed consiste and
you get enough lowing. If you nc y before swal-
vitamins and m can't chew the
keep your weigh inerals and don't swallow food thorough
t-loss goals on it. ly,
5.
bariatric surger track, at each st
y diet, you shou age of the
ld: Focus on high
1.
-protein food
your surgery, ea s. Immediately
Eat and drink ting high-prote after
slowly. Eating you heal. High- in foods can he
quickly may ca or drinking too protein, low-fa lp
use dumping sy good long-term t choices remai
foods and liqui ndrome whe diet option afte n a
ds enter your sm n r your surgery,
all intestine ra well. Try adding as
and in larger am pidly lean cuts of be
ounts than norm fish or beans to ef, chicken, po
sea, vomiting, al, causing nau- your diet. Low rk,
dizziness, swea cheese and yogh -fa t cheese, cotta
diarrhoea. To pr ting and eventu urts are also go ge
6.
event dumping ally od protein sour
syndrome, choo ces.
foods and liqui se Avoid foods th
ds that are low at are high in
and drink slow in fat and suga fat and sugar.
ly, and wait 30 r, ea t your surgery, it After
to 45 minutes be may be difficu
or after each m fore tive system to lt for your diges-
eal to drink liq tolerate foods
minutes to eat uids. Take at le that are high in
your meals an ast 30 or added suga fat
d 30 to 60 min rs. Avoid foods
drink 1 cup (237 utes to (such as fried fo that are high in
millilitres) of liq ods, ice cream fat
2.
uid. Look for sugar-f and candy bars
ree options of ).
Keep meals sm dairy products soft drinks and
all. During the .
7.
you should ea diet progressio
t several small n,
sip liquids slow meals a day an Try new food
ly throughout d s one at a tim
the day (not w foods may caus e. After surger
meals). You m ith e nausea, pain y, certain
ight first start may block the and vomiting or
a day, then mov with six small opening of the
e to four meals m eals stomach. The ab
and finally, whe to tolerate food ility
following a regu n s varies from pe
lar diet, decrea one new food at rson to person
a day. Each mea se to three mea a time and chew . Try
l should includ ls swallowing. If thoroughly befo
cup to a cup of e about half a a food causes di re
food. Make su it. As time pass scomfort, don'
re you eat only es, you may be t ea t
recommended the Foods and liqui able to eat this
amounts and st ds that common food.
you feel full. op eating befo ly cause discom
re include meat,
bread, raw vege fort
3.
and carbonated tables, fried fo
beverages. od s
8.
Drink liquids
between mea
at least six to ls. Expect to dr Take recomm
eight cups (48 ink ended vitamin
to 1.9 litres) of to 64 ounces, supplements. and mineral
fluids a day to or 1.4
prevent dehydr Because a port
tion. Drinking a- intestine is bypa io n of your smal
liquids with yo ssed after surg l
pain, nausea an ur meals can caus won't be able to er y, your body
d vomiting as e absorb enough
ing syndrome. well as dump- your food. You' nutrients from
Also, drinking ll likely need to
at or around m too much liqui min supplemen ta ke a multivita-
ealtime can le d t every day for
av e you feeling Talk to your do th e rest of your life.
overly full and ctor about wha
prevent you fr min might be rig t ty pe of multivita-
nutrient-rich fo om eating enou
od. gh ht for you and
need to take ad w he th er you might
ditional supple
calcium. ments, such as
Dr. Rajat Goe
l, Bariatric Surgeo
n, Primus Super
Speciality Hosp
ital
DIABETES
&
CANCER Symbiosis in
causes and therapy
Without a direct link between diabetes and any type of cancer, the two
conditions overlap on several steps of diagnosis and treatment.
writing Dr. Anoop Misra, Dr. Amerta Ghosh
M
rs A S, a 55 years
old known patient
of diabetes since 14
years on oral anti
diabetic medication came for
regular consultation. Her blood
sugars were perfectly under
control, she vaguely mentioned
about a lump in her right breast.
We examined her and found a
lump in her right breast with
some skin changes. She was
referred for a fine needle
aspiration cytology and it was
found that she had stage 3 breast
cancer. She was referred to
oncology department and had to
undergo breast surgery,
chemotherapy. She was started
on insulin and continued on
metformin. She came for her
follow-up visits with us as
advised and started gaining
weight and feeling better; the
last she came to us, just before
writing this article. She is now a
happy person and her sugars are
well controlled.

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education with proper insulin taking
techniques, and ways to manage low
and high blood sugar by a diabetes
educator in a specialised diabetes
centre. These patients are given certain
insulin regimen to be practised on the
days of chemotherapy to counteract the
colon, rectum, bladder, and breast. effect of glucocorticoids. Some
Interestingly, risk of prostate cancer is anti-cancer medication can cause
reduced in diabetes. Poorer survival peripheral neuropathy and cardiac
rate is also related with diabetes toxicity which is treated accordingly.
Mr. R G is a known patient of Mrs. B S was diagnosed with
diabetes since 5 years, on oral periampullary carcinoma of pancreas
medication. He had anemia and after five years ago. A part of pancreas was
ruling out all causes of it he was resected and she received
subjected to colonoscopy where
The Link chemotherapy. Recently she had
carcinoma rectum was detected. He reoccurrence of the cancer and whole
Diabetes and cancer are the two most
underwent surgical resection followed of the pancreas had to be removed. She
commonly occurring diseases, cancer
by chemotherapy. His blood sugar is undergoing chemotherapy and
being the more lethal of them.
levels were erratic during radiotherapy. As pancreas is the
Traditionally cancer is not listed as a
chemotherapy because of certain storehouse of insulin she was started
complication of diabetes. There is
drugs. He was given a regimen to follow on insulin injection. But her sugars
strong epidemiological evidence of
on chemotherapy days with insulin. He were still very erratic as her appetite
increased risk of many types of cancer
was given repeated insulin education was still very low. She was injecting
in individuals with diabetes. Also
counselling and was trained to adjust herself several times, and was initiated
several cancers are seen to behave
his blood glucose. He has three more on insulin pump. An insulin pump is
aggressively in people with diabetes.
cycles of chemotherapy left but his programmed to deliver insulin as
Diabetes, per se, as well as some of the
sugar level is managed very well. physiologically as possible. When she
anti-diabetic therapies, has shown
association with cancer. came to us for her follow-up visit her
The link between the two diseases EFFECT OF TREATMENT blood glucose was perfectly under
is complex and multifactorial. Type 2 OF EACH OTHER control, she had gained back her
diabetes is characterised by a condition Treatments of diabetes and cancer appetite and she had even put on some
where the body has high insulin level meddle with each other in many ways. weight. She said she felt more relaxed
circulating in the body Studies suggest that certain diabetes as the pricks for insulin were reduced
(hyperinsulinemia) and its not being drugs, like metformin, reduce the risk and her sugar level was fine.
used, a condition that is called insulin of cancer and cancer mortality. As discussed earlier diabetes and
resistance, causing high blood glucose. Metformin treatment is associated with cancer have some common risk factors
Hyperinsulinemia leads to cancer cell higher pathologic complete response and these can be modified. The best
growth. Some evidence suggests that among early-stage breast cancer approach is to maintain a healthy
diabetes (hyperglycaemia), per se, patients receiving neoadjuvant therapy. lifestyle, being physically active,
provides a favourable ground for the Chemotherapy, given in anti-cancer weight reduction, smoking cessation,
cancer cells to thrive. There are some treatments contains glucocorticoids, decreasing alcohol intake to acceptable
common modifiable risk factors like which in turn raise the blood glucose. limits, consuming a diet that includes
obesity, poor diet, physical inactivity, Normally these patients require healthy fats, whole grains, fruits and
smoking, alcohol, etc. Obesity, changes in their drug regimen with vegetable, and reducing processed
independently, has proven association addition of insulin, and dietary foods and red meat. More studies are
with cancer and also with Type 2 changes. These patients require insulin required to ascertain the link.
diabetes. Incidence of most cancers
increases with increasing age and so
does the prevalence of diabetes.
Dr. Anoop Misra,
There is an increased risk of certain Director and Chairman, Fortis
cancers in patients with diabetes, like CDOC Hospital
those of liver, pancreas, endometrium, Dr. Amerta Ghosh, Consultant,
Fortis CDOC Hospital

NUTRITION
Dont eat anything
your great-great
grandmother
wouldnt recognise
as food. There are
a great many food-
like items in the
supermarket your
ancestors wouldnt
recognise as food..
stay away from
these.
The
harmful effects
of
EXCESS SUGAR
writing Dr. M Udaya Kumar Maiya
1
Sugar can have harmful effects on SUGAR DAMAGES THE IMMUNE
metabolism and contribute to all sorts SYSTEM
of diseases. Here is why you should be Sugar can cause suppression of immune
system which is our bodys defense against
wary of consuming it in large amounts. external pathogens. Most of the microbiota,
i.e. the bacteria and yeast in our body, use
R
sugar as food source, and research has shown
efined sugar is a daily food staple and that excessive consumption of sugar can
thanks to the growing prevalence of a impair the delicate balance of this useful
chronic disease like diabetes in India, microbiota.
people are somewhat aware of the ill
2
effects of high sugar intake. The SUGAR CAUSES TOOTH DECAY
general notion is that if you eat too much sugar as The bacteria in the mouth utilise
a routine for a long time, you may increase your excessively consumed sugar for
chances of diabetes significantly. While this is production of acids and chemicals that cause
somewhat true, the real truth about sugars is far damage to enamel of the teeth, which can
more dire than this. cause caries, as well as affect gums.
Excessive consumption of foods with high
3
glycaemic index (foods that quickly affect blood SUGAR CAN IMPAIR COGNITION
sugar levels) significantly raises the risk of obesity AND MEMORY
and chronic disorders like diabetes and heart High sugar diet interferes with the
disease. Every 150 extra calories consumed from pleasure and reward system of the brain.
sugar can raise the prevalence of diabetes by 1.1 When you consume sugary foods like
per cent. Sugar has a global effect on the body and processed beverages or ice cream, they
not only does it damage the vital organs like liver release a dopamine surge in the body;
and pancreas but also has a harmful effect on dopamine is a feel good hormone. As soon as
almost every aspect of the bodys organ system. the sugar is withdrawn it can lead to

withdrawal symptoms like excessive craving sugar levels causes the brain to release
and emotional mood swings. Sugar has also hormones like adrenaline, epinephrine and
been shown to interfere with memory and cortisol which are potent stress producing
cognition in the long run. chemicals.
4 9
SUGAR CAN DAMAGE THE HEART SUGAR CAN THROW OFF NUTRIENT
Foods with high glycaemic index can BALANCE
lead to rapid spikes in blood pressure, Sugar can reduce the absorption of
which can lead to hypertension if the diet is vitamin A, vitamin C, folate, vitamin B-12,
not modulated. Hypertension is a major risk calcium, phosphorous, magnesium and iron
factor for heart diseases and stroke. Moreover, from food in the digestive tract.
sugar prompts the liver to dump more harmful
cholesterol and fat into the blood stream Dietary sugar control is just one of the
which also raise the chances of heart attack. aspects out of the many that determine the
extent and course of diabetes in patients. It is Consuming
5
SUGAR CAN LEAD TO FATTY LIVER advised that patients remain in constant refined sugar
DISEASE
Sucrose, a high glycaemic component of
contact with medical health professionals to
stay updated on what is best for their health.
depletes
refined table sugar can trigger the liver to Often these services are availed from the Vitamin B
store more amounts of fat. Over time, this can hospital or office physician visits; however in the body
lead to lipid build up in the liver which can
cause fatty liver disease.
these visits, especially after the initial period
can be costly, and perceived as low utility.
and causes
Home healthcare is a boon in such cases. symptoms
6
SUGAR INTERFERES WITH SATIETY Home healthcare services can include doctor like fatigue,
AND APPETITE CONTROL
Sugar can interfere with the hormone
visits, nurse visits (both short term and long
term), physiotherapy services; advice and
anxiety and
leptin, which signals the brain to stop eating treatment by a nutritionist. Moreover, home insomnia
when full. This can lead to mindless care providers can advise the diabetic
uncontrolled eating which can further worsen patients on various methods of managing
the risk of obesity and weight gain. their chronic disorder. This includes
identifying and documenting present or
7
IT DAMAGES THE SKIN AND potential risk factors in family members,
ACCELERATES AGEING preparing an individual plan of care tailored
Sugar can bind with blood proteins to as per the needs of the patient. Several
form AGEs or advanced glycation end physiotherapy requirements can also be
products. These products can damage fulfilled including gait and posture
collagen and elastin fibres which maintain the adjustments, frozen shoulder, taking care of
structural integrity of the skin. Dry and brittle abnormalities arising out of diabetic
proteins resulted from this attack can cause neuropathy and visual impairment. Home
the skin to become saggy and wrinkly. Sugar healthcare can effectively and affordably
and AGE inhibit the bodys antioxidant bridge the gap between affordable healthcare
systems which can make the skin more prone and chronic diabetic patients who can then
to damage and cause early skin ageing. continue to enjoy a better overall quality of
life. It ensures compliance in the
8
SUGAR INCREASES STRESS management of diabetes and adherence to all
After excessive sugar consumption, the recommended treatments.
there is a sugar surge in the body which
eventually comes down due to bodys Dr. M Udaya Kumar Maiya,
regulatory mechanism. However, this dip in Medical Director, Portea Medical
new
DIET
PERSPECTIVES
writing Taranjeet Kaur
A good understanding of your

physical condition can help
nutritionists and metabolic
experts to carve a better
dietary plan for you.
W
e all understand the
importance of controlling
and managing diabetes
because this disease has
the potential to bring
myriad complexities in the body. Diabetes
can affect arteries, heart, eyes, kidneys, liver,
skin, reproductive organs, etc. Awareness,
maintaining blood parameters and a good
healthy lifestyle is all you need to manage it.
We need to be aware of our body and its
symptoms. Sometimes, we notice the
symptoms earlier in our body, but dont
respond actively until they start damaging it.
In case we have a family history of diabetes
or heart disease or if we have risk factors like
obesity, smoking, etc. we should get our
fasting blood glucose (FBG) checked at
regular intervals.
In fact, even normal individuals can get
this tested at regular intervals so as to
continue a healthy system. A rising FBG is a
signal that we need to change our habits.
Getting the HbA1C tests gives us a picture of
how our blood sugar levels have been in the
past three months.
Whether we are insulin resistant,
pre-diabetic or diabetic, we need to keep
regular blood check-ups done. Moreover, we
need to make healthy changes in our lifestyle further reduces its glycaemic load, helping in
which will help manage our blood insulin a slower release of sugar. Good fats like ghee,
levels. coconut oil, flaxseed oil, mustard oil and
Chronically elevated insulin levels play a virgin olive oil should be included in our
havoc in the system. They cause food cravings daily diet. Metabolic balance suggests an
and evoke a feeling of hunger, making a intake of good quality fats from the dairy, egg
person eat more. Elevated insulin levels yolk, fish and lessening the use of processed
encourage the fat build up, elevate the bad food items and oils.
cholesterol (LDL) and create a pre-disposition The selection of proteins for each person
to thrombosis. Not only this, the chronically is made on the basis of the persons blood
raised insulin levels suppress the production analysis in the programme. By this, we get to
of sex hormones, suppress the fat burning know which protein in what amount is
hormones and also deplete the quality and required by our body to be in a healthy state.
quantity of sleep. This selection of proteins provides the body
Metabolic balance, a German innovated with an ability to furnish the enzymes and
nutrition programme works excellently on hormones that are required to run the
managing the insulin levels of our body. The metabolism smoothly. We also need to drink Drink
founder of the programme, Dr. Wolf Funfack, adequate water as it helps remove toxins and
an internal medicine doctor states that as keeps metabolism going at a good pace.
adequate
insulin is one of the key hormones to manage Water intake also prevents us from water as
our metabolism, we need to work on it. Diet overeating. Most of the times, we confuse our it helps
and exercises are the best ways to regulate the thirst for hunger and keep overloading
blood insulin levels. He suggests having three ourselves with food.
remove
meals a day and keeping a five hours gap in It is important to understand that once we toxins
between the meals to help the body get come to know about our impaired glucose and keeps
adequate rest and time to produce the levels and the doctor indicates that we are
hormones and enzymes it requires. The becoming insulin resistant or are pre-
metabolism
metabolic balance programme developed by diabetic, we need not panic. Instead, we at a good
him gives an individualised food plan for each should start looking for ways to make pace.
person, depending on their blood analysis, positive changes in our lifestyle. Good and
medical history, measurements and food healthy eating habits, regular exercise and
preferences. meditation are important for us and need to
The programme suggests balanced meals be a part of our daily life. It is scientifically
for each meal time, which include a high proven that prediabetes, if not cared for or
biological value protein with low glycaemic left uncontrolled, can progress to a full blown
load vegetables, cereal and adequate amount diabetes within one or two years. On the
of fat. At least two meals in a day also include other hand, it is also stated that prediabetics
a fruit portion. It is a well made, scientifically who lose 5-7 per cent of their weight and
balanced diet. This kind of combination exercise regularly, reduce the risk of
works really well to prevent blood sugar developing diabetes by 50 per cent.
spikes and drops to occur in our system. The Regular exercise helps our body improve
meals help in the slow release of sugar, which the utilisation of insulin, burning excess fat,
can be well absorbed by our system, creating improving muscle and bone strength,
less panic situations in our body. Diabetics improving blood circulation, increasing our
should select complex carbohydrates with low energy levels and surely reducing any type of
glycaemic load, like cereals that convert to stress. We also need to include some
sugar slowly in the body preventing any sugar breathing exercises, like pranayam, as they
level spikes. Oats, rye, barley, and buckwheat have immense benefits in relaxing our mind
are few other examples of them. Having a and promoting good health.
good amount of vegetables as salads or
cooked also helps in providing fibre to the Taranjeet Kaur, Metabolic balance
body. An adequate fat portion in the meal coach & Sr. nutritionist, AktivOrtho
Your body asking
constantly for sweets
may be due to several
reasons beyond the
need for energy.
There are ways to fix
it by understanding
the causes.
writing Dr. Ankit Kumar Gupta
T
he smell of freshly-baked a cause of worry. Craving sugar could Improper eating habits: Those fond of
brownies or delicious caramel- indicate that your body is running low on eating sweets on a regular basis can end up
coated vanilla puddings in the energy and is in need to get its sugar fix to developing unnecessary sugar cravings. So,
nearby bakery shop is sure to function better, irrespective of you being a it is necessary to limit the intake of sweet
make you drool over the sweet delicacies. diabetes patient or not. The most common food items, which can otherwise lead to
However, inching towards the refrigerator reason due to which people with Type 2 future complications.
in search of chocolates regularly or diabetes crave for sweets is due to their
indulging in a sweet treat everyday can be unhealthy history of eating patterns. A low-carb diet: If you are on a low-carb
While it is not advisable to cut down on diet, youre bound to experience sugar
the entire sugar intake in a single day, cravings, at least during the initial days.
those with diabetes should check their Carbs in food items such as rice, bread and
blood sugar frequently to differentiate potatoes are broken down into sugar which
between low glucose and a craving. keeps your body functioning smoothly. A
While intense sugar cravings are sudden switch to a low-carb diet is bound
linked to diabetes, there are several other to increase your sugar cravings.
reasons that may lead to cravings. Some of
the most common factors that could lead A sedentary lifestyle: With the kind of
to sugar cravings in a person are: sedentary work culture and a general
lethargic standard of life we have, exercise
Depression: Buckets of ice-cream and other physical activities are a must. A
invariably bear the first brunt of rapid sedentary lifestyle can cause your body to
mood swings or just a day gone produce lower amounts of serotonin,
badly. A lot of people suffering thereby increasing sugar cravings.
from depression rely upon
sugary treats as an ideal way to
Struggling with stress: While you are
bid adieu to the blues. While
constantly glued to your computer screen
a butterscotch ice-cream or
for hours and challenging yourself to meet
an overloaded chocolate
deadlines, youre likely to experience bouts
brownie has the ability to
of stress. Stress often causes poor sleep,
help depression, the
which affects your hormone levels and
sugar in these food items
cause you to crave high-calorie, sugary
can release serotonin,
food. And, to beat the stress, you may
the pleasure hormone in
resort to unhealthy eating habits and treat
the body, only for a short
yourself with sweets and chocolates. While
period of time. Post this sugar-
your body will feel satisfied for a short
induced rush, the body is left with a slump
while, youre bound to bounce back to the
and a lot of unwanted calories that
same level.
become difficult to handle.

FIX YOUR SWEET CRAVINGS
Overindulging in any eating habit is small portions every two hours will Drink plenty of water
the main factor that leads to Type 2 distribute the carbohydrate load The risk of dehydration is greater
diabetes. At times, diabetes patients and thus the need for insulin. Do amongst people with diabetes. The
are struck with a sweet craving and not skip meals or take a long gap in higher the blood glucose, the more
may feel like gorging on everything between two meals. This can cause the water intake should be. Water
sweet in sight. Well, that can lead to your blood sugar to drop, making can help to get rid of the excess
further health complications. you crave for sweets. glucose in your blood.
Therefore, it is essential to
follow these simple steps, practice a Have healthy food Stay happy
regulated diet and lead an austere If you love to indulge in non- The more youre stressed, the more
lifestyle to keep your sugar habit in vegetarian food, you can indulge in you will crave for sweet food items.
check. Here are some steps that fish, eggs, chicken and meat. Keep a Therefore, stay happy, keep yourself
diabetes patients should follow to check on the portions and avoid occupied in activities that take your
keep sugar cravings at bay. fast food, sweetened colas, pizzas, mind off food and overall, laugh
burgers, fruit juices and a lot.
Control your weight concentrates. Foods that you can
The first and foremost thing to be include in your daily diet are
Frank Lipman, The Huffington
done is getting your weight under spinach, broccoli, egg plant,
Post, MD sums it up nicely when he
control. Try to incorporate small cucumber, greens, cauliflower,
writes, The bottom line is that
dietary changes and cut those cabbage, tomatoes, onions,
sugar works the addiction and
excess sugars from your daily cup capsicum, etc. and look for items
reward pathways in the brain in
of tea/coffee. Keep a watch on the that are non-starchy.
much the same way as many illegal
quantity of oil/ghee/butter used in Opt for whole grains and lots
drugs Sugar is basically a socially
daily cooking at home and while of vegetables.
acceptable, legal, recreational drug,
eating out. Completely stop
with deadly consequences and
yourself from having sugar-loaded Exercise, exercise like with any drug addiction, you
food items such as cakes, ice- and more exercise have to have a flexible but
creams, mithai and manage your It is highly essential to keep your structured plan to beat it!
carb intake. weight under control and stay fit.
One of the best ways is to exercise
Consume food at regularly and increase your energy
regular intervals, but levels naturally. Regular exercise Dr. Ankit Kumar Gupta,
in small portions and workouts have several benefits; Senior Medical Officer, Care24
You need not cut out on all the it makes it easier to control your
food items that you like, but simply blood glucose (blood sugar)
limit the portions or consult your level. Take time to relax, practice
dietician for the exact amount of breathing and meditation, which
food to be consumed. Eating in can all help to reduce cravings.
leading to high levels of sugar in
the blood. A healthy diet, to keep
blood sugar in check, can avert
the complications of diabetes.
There was a time when diabetics
were advised to avoid sugary or
starchy foods completely, but
modern diabetic diets do not
restrict a specific food
completely. For example,
chopped carrots have just 12
grams of carbs per cup, so it
takes a full cup of carrots to
count as a single vegetable
serving when using a diabetes
carbohydrate exchange system.
It is possible to lead a healthy life
by following certain prudent
diabetes diet plans, in addition
to exercise and prescribed
medicines. Here are few tips for a
diabetes diet that will prove
helpful in controlling blood
sugar levels.
There are three deviations of raw
Eat them
I
food diets that include
RAW
n winters when you hate vegetarian, vegan and raw
getting up from the bed, animal food diets:
its a good idea to opt for Vegan raw food diets focus
raw fruits and vegetables to exclusively on fruits,
munch on, that are altogether vegetables, grains, nuts and
not harmful for diabetic seeds. There are no animal
patients. You can choose from a products consumed by people.
wide variety of foods and follow Vegetarian raw food diet
a proper diet plan that allows consists primarily of plant
Certain things in you to keep a check on the foods, but also includes dairy,
their raw form calorific value of what you eat eggs and honey.
that are suitable during the day, per meal. And Raw meat diets focus on
for that you need to be well consuming animal products
for consumption
aware of what should be that can safely be eaten raw,
in winters and consumed in this season. such as muscle meat, raw
those that arent. Diabetes is a condition dairy and also fruits,
writing Gaurav Dawar wherein the body cannot make vegetables, nuts, and seeds,
insulin or use it properly, but not grains.

FHMSTORE.COM
WHAT SHOULD BE CONSUMED
IN WINTERS
Pomegranates
TIPS TO
Pomegranate seeds are rich ENJOY IF YOU
sources of antioxidants and ARE DIABETIC
can help fight diabetes a great
deal. You can have one fruit a
day, which has 105 calories and
26 grams of carbohydrates. It C
onsume fruits that are
should be consumed with fresh, local and in season.
seeds for better benefits.
A
dd fruits in your diet
that have a low glycaemic
index.
Guava
Most diabetics also have the T
ry to avoid fruits intake
problem of constipation, with your main meals.
and guava, which is rich It is better to have them
in fibre, works well for in between meals or as
them. Consuming snacks.
it without
Berries skin
T
here should be proper
moderation with high
Berries, loaded with fibre reduces glycaemic index.
and vitamins, help you the sugar
control blood sugar and absorption in blood. H
ave some nuts and
prevent unwanted weight olives to balance the
gain in winters. In addition, glycaemic load.
they have Vitamin E and Carrots A
void the consumption of
adequate amounts of liquid Carrots can be eaten raw and they are one
fruit juices as they tend to
that saves you from of the main vegetables to be consumed elevate the level of sugar
dehydration. Blackberries during winters. They are rich in Vitamin A, in blood.
are high in folate and low C and K and taste the best in this season.
in calories. A cup of Benefits of carrots include improvement of T
he benefit of eating
blackberries contains 75 vision for those suffering from diabetes. raw is definitely greater
calories, it has less than than cooked fruits and
They are low on carb content and have
one gram of fat and 7.6 vegetables.
antioxidant properties. One cup of chopped
grams of fibre. Consume carrots has 12 grams of carbohydrates (that
blackberries every day to breaks down sugar level).
give your immunity system
a boost. Theres no
nutritional difference
between fresh and frozen POWER
blackberries.
FOOD FOR
WINTERS
Grapes -Brussels sprouts
Grapes are best effective when eaten on an empty
-Kiwi fruit
stomach. They contain potassium and fibre, which
makes them very nutritious. They are, therefore, the -Persimmons
most recommended choice of fruit in winters and are -Cabbage
always included in a diabetic diet plan chart since they -Sweet potatoes
prevent a sudden rise of blood sugar level. Half a cup of
-Snow crabs
grapes can be consumed (50 calories) in a day.

FOODS TO AVOID
There are some
vegetables that are toxic Skip fruits which are
when eaten raw, like larger in size
potatoes, spinach, The intake of fruits needs to be in
cassava, etc. Also, they the right proportion and in
tend to be hard on poor relation to how much they should
digestion. Hence, you be consumed. Sometimes, you
should keep a balance cannot have a large apple but only
between eating raw and half of it, depending on the
cooked food otherwise requirement. According to experts,
you will be at risk of carbs influence the
potentially serious control of blood more
illness. Keep moderation than other fruits
between intakes of which are rich in
foods which are high nutrients. You can
on carbohydrates. pick small raw
fruits and cut
your carbs too.
Fruit Juices
Juices are considered to be good
Dried Fruits
They are also rich sources of
for the body but in the case of
carbohydrates and occupy less
diabetics they lose the fruits
space in the stomach when
fibre content as compared to
consumed, due to which a
when consumed as whole. They
person tends to overeat. It is
are rich in nutrients but low on
always advisable to take 1-2
fibre which leads to rise in blood
tbsp of them to remain healthy.
sugar levels.
Added Sugar
It is always advisable to
avoid food items that
contain lot of sugar, and
this advice must be
adhered to even more
strictly by diabetics.
Avoid items like
chocolates, cakes,
cookies, coffee and
energy
Refined Flours
drinks, as they
Foods like white bread, pasta,
are not at all good
white pizza dough and white buns
for health.
should be avoided to keep a
control on your diabetes, blood
sugar and weight. These foods
Gaurav Dawar,
contain large amounts of
Fitness and
carbohydrates which again leads Nutrition Expert &
to fluctuation in blood sugar level. CEO of Flabthugs
INDIA
INDIAS FIRST MAGAZINE ABOUT DIABETES

JAN-FEB 2017
LIVING `100
10 Ways to
Cold Comfort
Boost Your Immunity This Winter
FAST & HEALTHY

Weeknight Meals
Dietary ASSISTANCE
FOOD
Some people will tell you there

is a great deal of poetry and fine
sentiment in a chest of tea.
A
DISH
TO
SHARE
We slimmed down holiday side-dish
classics so you and your family can
have your casserole and eat it, too.
photos Adam Albright

recipes Laura R. Walsh
styling Jennifer Peterson
Balsamic Berry
Vinaigrette Salad
recipe, p. 84
Whisk together your own vinaigrette

to save big on added sugars. This
version gets its touch of sweetness
from sugar-free strawberry preserves.
Roasted Cauliflower
with Cheese Sauce
SERVES8
HANDS ON 20 min.
TOTAL 45 min.
Nonstick cooking spray

3 to 4 large heads cauliflower
1/4 tsp. black pepper
1 Tbsp. olive oil
1 Tbsp. all-purpose flour
1 cup low-fat milk (1%)
1/2 cup shredded Gruyre
cheese (2 oz.)
1/2 cup shredded Fontina
cheese (2 oz.)
2 Tbsp. snipped fresh chives
Spiced Maple-
1. Preheat oven to 220C. Line two Cranberry Sauce
recipe, p. 84
large baking sheets with foil; coat
foil with cooking spray. Remove
outer leaves from each head of
cauliflower. Trim stem end, leaving
core intact (the core keeps the slices Roasted Cauliflower
together). Turn cauliflower head with Cheese Sauce
core side down. Cut cauliflower
vertically into 1-inch slices. You
should have about eight slices total.
Reserve ends and loose pieces for
another use.*
2. Place cauliflower slices on
prepared baking sheets; coat with
cooking spray and sprinkle with
pepper. Roast 20 to 25 minutes or
until tender and golden.
3. Meanwhile, for cheese sauce, in
a medium saucepan heat oil over
medium. Stir in flour; gradually stir in
milk. Cook and stir until thick and
bubbly. Cook and stir for 1 minute
more. Gradually add both cheeses,
stirring until melted. Spoon cheese
sauce over cauliflower and sprinkle
with chives.
*TipUse the leftover cauliflower

trimmings for mashed cauliflower,
cauliflower pizza crust, cauliflower
soup, or dippers on a veggie platter.
PER SERVING ( 1 slice cauliflower + 2 Tbsp.

sauce each) CAL150, FAT8g(3gsat.fat),
CHOL18mg, SODIUM189mg, CARB14g
(5gfibre, 6gsugars), PRO9g
Green Beans with Creamy
Mushroom Sauce
SERVES8
HANDS ON 15 min.
TOTAL 40 min.
3 Tbsp. olive oil

1 cup thinly sliced shallots
1 lb. fresh green beans,
trimmed
1/2 tsp. kosher salt
1/4 tsp. black pepper
2 cups sliced fresh cremini
mushrooms
1 Tbsp. fresh thyme leaves
2 to 3 cloves garlic, minced
Green Beans with 1 Tbsp. all-purpose flour
Creamy Mushroom
Sauce 1 cup low-fat milk (1%)
1/2 cup crumbled goat cheese
(chvre) (2 oz.)
1. In a 12-inch nonstick skillet heat

2 Tbsp. of the oil over medium-high.
Add shallots; cook for 4 to 5 minutes
or until deep golden, stirring
occasionally. Drain shallots on paper
towels, reserving drippings in skillet.
2. Add green beans, 2 Tbsp. water,
1/4 tsp. of the salt, and 1/8 tsp. of the
pepper to reserved drippings.
Cook, covered, over medium-high
for
2 minutes. Cook, uncovered, for
6 minutes more or until beans are
crisp-tender and starting to blister,
stirring occasionally. Transfer to a
platter; keep warm.
3. For mushroom sauce, add the
remaining 1 Tbsp. oil to skillet. Add
mushrooms; cook and stir over
medium for 1 minute. Add thyme,
garlic, and the remaining 1/4 tsp. salt
and
1/8 tsp. pepper. Cook for 2 minutes
more or until mushrooms are golden,
stirring frequently. Stir in flour;
gradually stir in milk. Cook and stir
until thick and bubbly. Cook and stir
for 2 minutes more. Pour mushroom
sauce over beans and top with
shallots and cheese.
Roasted Herb and Garlic PER SERVING(3/4 cup each) CAL119,

Smashed Potato Casserole FAT7g(2gsat.fat), CHOL5mg,
recipe, p. 84 SODIUM123mg, CARB11g (3gfibre,
5gsugars), PRO5g
A LADLE OF
GOODNESS
Butternut squash soup boasts
cancer-fighting antioxidants,
but the health benefits fade
when its made with cream.
This version uses reduced-
sodium chicken broth and
light coconut milk for smooth
flavor in every spoonful.
Pumpkin Spice
Butternut Squash Soup
recipe, p. 84
PARTY STARTERS
SMALL
BITES,
BIG With bold flavours in every
bite, this spread of secretly
FLAVOUR
healthy appetizers will
delight partygoers.
Almond-
Thyme Party
Toasts with
Goat Cheese
Thai Peanut
Chicken
Wonton Cups
Baked Coconut
Shrimp with
Sweet Chili Sauce

Almond-Thyme
Party Toasts with
Goat Cheese
Spread 16 toasted party

rye bread slices with 4 oz.
soft goat cheese (chvre).
Sprinkle with 1/4 cup
pomegranate seeds,
Thai Peanut Chicken
2 Tbsp. finely chopped
Wonton Cups
almonds, and 2 Tbsp. fresh
thyme leaves. To serve,
Coat twenty-four 1 3/4-inch Baked Coconut
drizzle with 2 Tbsp. honey.
muffin cups with nonstick Shrimp with Sweet
cooking spray. Press a Chili Sauce
SERVES 16 ( 1 toast each) CAL66, wonton wrapper into each
Thai Kitchen
FAT3g(1gsat.fat), CHOL3mg, cup; coat with cooking spray. In a shallow dish stir together
SODIUM97mg, CARB8g (1gfibre,
won over our
Bake at 190C for 7 minutes or taste buds 3 Tbsp. flour and 1/4 tsp. sea
3gsugars), PRO3g
until edges are brown. Cool in compared to salt. In a second shallow dish
pan on a wire rack. Combine other peanut slightly beat 2 egg whites. In a
2 cups coleslaw mix, 1 cup sauces. third shallow dish combine
photos Carson Downing; recipes Katie Shields, M.S., RD; styling Jennifer Peterson
chopped cooked chicken 1/2 cup unsweetened

breast, shredded coconut and
1/3 cup peanut satay sauce, 1/4 cup panko bread crumbs.
and 3 Tbsp. refrigerated One at a time, dip 12 medium
unsweetened coconut milk. shrimps into flour mixture,
Fill wontons with coleslaw then into egg whites, then into
mixture. Top wontons with coconut mixture, turning and
1/3 cup fresh cilantro, 2 Tbsp. pressing to coat. Place on a
unsalted peanuts, and, if baking sheet lined with foil
desired, crushed red pepper. To keep coated with nonstick cooking
sodium in
spray. Coat shrimp with
SERVES 24 ( 1 wonton cup each) check,
cooking spray. Bake at 230C for
CAL50, FAT1g(0gsat.fat), choose
CHOL6mg, SODIUM77mg, A Taste of 8 minutes or until shrimp are
CARB6g (0gfibre, 1gsugars), Thai Sweet opaque and coating is golden.
PRO3g Chili Sauce. Serve with sweet chili sauce.
SERVES 6 ( 2 shrimp + 2 tsp. sauce

EXPERT TIP Serve wonton cups right each) CAL106, FAT4 g(4gsat.fat),
away. They will lose their crispness CHOL34mg, SODIUM244mg,
once refrigerated. Carla Christian, RD, LD, CARB10 g (0gfibre, 4gsugars),
Diabetic Living Test Kitchen Nutrition Specialist PRO6g
SO
M P L
SiSHEET E
PAN
SUPPERS
Your favourite healthy meal essentials are
roasted and caramelized to perfection in
these tasty oven-cooked recipes. Our four
distinct flavour profiles promise youll never
get bored using your trusty sheet pan.
photos Carson Downing | recipes Jamie Gates | styling Jennifer Peterson

Spicy Jerk Shrimp
recipe, p. 85
The
pineapple
makes a sweet
sauce to balance the
SPiCY
heat of the jerk
seasoning.
JAMAICAN
JERK
WiTH
LOVE
FROM
iTALY Roast lean
chicken sausage,
sweet peppers,
and tomatoes for
low-carb
Italian fare.
Chicken Sausage and

Peppers recipe, p. 85

Maple syrup
brings out the
SWEET
sweet notes of
roasted Brussels
sprouts in this
TRADiTiON
classic dish.
Maple-Roasted
Chicken Thighs with
Sweet Potato Wedges
and Brussels Sprouts
recipe, p. 85
PAC IFIC
COAST
ST YLE
tips &
West Coast
tricks
nachos get an
Asian flavour lift with
wasabi and Chinese
five-spice
powder.
Asian Pork Nachos

with Wasabi Cream
recipe, p. 86

TiPS & FOR SHEET
TRiCKS PAN BAKING
1 Pick the
right pan.
Use a 1510-inch baking pan made
5 Space it out.
Spread ingredients in a single
layer for the best texture and browning.
from heavy-gauge aluminum or steel. If too close together, theyll steam and
These materials create better not roast. To fit an entire meals worth of
browning on the ingredients. food, you may need two pans.
2 Line with foil.

For fast and easy cleanup, line
the pan with foil first, then coat the foil
6 Save time.
Once the sheet pan dinner has
made its way into the hot oven, start
with nonstick cooking spray. prepping any toppings and sauces so
theyre ready when dinner is.
3 Cut it right.
Follow recipe directions for
slicing thickness and dicing size. This 7 Be safe.
Because ovens can vary, you
ensures all ingredients will be cooked should always check the meats internal
properly and wont turn to mush. temp using an instant-read
thermometer to ensure its fully cooked
4 Make it sizzle. and free from foodborne pathogens.
8 Wrap it up.
For recipes with larger pieces of
meat such as chicken thighs, preheat
the pan for 5 minutes before adding Cover leftovers using the foil from
the ingredients. The hot pan will sear Tip 2. To reheat, place foil on sheet pan
the meat, locking in flavor and juices. and heat in the oven. (Food has better
texture when reheated in the oven and
not in a microwave.)
L
E
M
O
WINTERS
N
POWER FRUIT
Lemons are so much more than a garnish for hot tea.

Theyre packed with nutrition (hello, vitamin C!) and
flavour to lighten up sodium and sugar in any dish.
photos Blaine Moats | recipes Andrea Kirkland, M.S., RD | styling Jennifer Peterson
Pink Meyer
variegated lemons
lemons
Lisbon and
Eureka lemons
WHATS
YOUR TYPE
Sour conventional
lemons, such as Lisbon
and Eureka, are available
year-round but peak in
winter. We love pink
variegated for their tart
pastel flesh and striped
skin. Meyers have a
floral aroma and are a
touch sweeter.
LEMON
TIPS
Get the most bang
for your buck from
this flavourful fruit.
i Taste
Use lemon to cut back
on sodium when you
cookits sour flavour
increases the
perception of salt so
you can use less.
i Health
Lemon packs a big
vitamin C punch, which
may lessen the duration
of cold symptoms.
i Buying
A green colour doesnt
indicate ripeness; warm
temperatures can give
the peel a green tinge.
Also, the heavier the
fruit, the juicier it is.
i Storage
Lemons last longer
when stored in the
fridge. But bring them
to room temp before
using to get more juice.
Chicken Piccata
recipe, p. 86
Vitamin C is heat sensitive, so youll
lose some when the lemons bake.
Adding zest to the glaze is a tasty
way to gain a little back.
Scones with
Candied Lemons
recipe, p. 86
Research shows you can reduce salt by
75 per cent if you add lemon juice to your
dish before serving. Just let the juice
pass through fingers to catch seeds.
Lemon-Garlic Shrimp
over Orzo with Zucchini
recipe, p. 87

GET ZESTY
Dont forget the zest!
Research shows that
consuming citrus zest
may reduce cancer risk.
Channel knife zester

Use a 2-in-1 tool to create
Lemon Thumbprint
two styles of zest. One blade Cookies recipe, p. 87
creates sturdy, long strips
while the other creates
delicate, curled pieces.
Plane zester
This tool (pictured) makes
finely minced pieces. Avoid
zesting the white pith of the
lemon; it causes zest to be
too bitter.
Versatile peel
This medium-size
zest adds flair and Secret zest
flavour to any dish. Cocktail attire Stir tiny zest bits
Its a great topper Wide, long strips into vinaigrettes
for seafood or can be candied for and glazes when
desserts. desserts or used raw you want flavour
as a cocktail garnish. without texture.
BEAT IT WITH
BEET
Despite being high on sugar content beetroot has not only been given a
clean chit by endocrinologists, it is in fact recommended to people with
diabetes. Paint your winters red with these four scrumptious recipes.
writing Gitanjali Gurbaxani
S
o why do we eat beets? They bioavailability, says Ms Seema Gulati,
have a sweetness that the adult Head, Nutrition Research GroupCentre
palate can appreciate. Beets for Nutrition & Metabolic Research
are magical, they are true (C-NET), New Delhi. The maximum
super foods and something we should health benefits of beetroot for diabetics
all be eating more of. They are a great are before or after a meal.
source of iron, potassium, magnesium, Approximately 25 per cent of the
folic acid and vitamins A, C and B6, as nitrate circulating in the plasma is then
well as richly packed with anti- concentrated in the salivary glands
oxidants. Beets contain an anti-oxidant and secreted into the mouth where
known as alpha lipoic acid, which has around 20 per cent is converted into
been shown to lower glucose levels, nitrite (NO2 -) by commensal bacteria
increase insulin sensitivity and prevent on the tongue and subsequently
oxidative stress induced changes in swallowed. Upon reaching the stomach
patients with diabetes. This also helps the NO2 - is either absorbed directly or
prevent the cells from damage caused reduced to nitric oxide (NO) as a result
by aging. All the iron in beetroot too is of the acidic environment of the
especially good for energy and fighting stomach. Endogenously produced NO
fatigue, as it allows your body to carry and NO2 - are vasoprotective agents
more oxygen to all the cells, letting with the ability to increase
them function more efficiently. Though vasodilation, decrease blood pressure
high in sugar, beetroot does not result (BP) and improve cardiovascular
in high glucose concentration in the function. Reduced endogenous NO
blood of diabetes patients. production is associated with
When beetroot is consumed, hypertension and there is evidence to
glucose is released slowly in the blood support the hypothesis that the NO and
stream. It is high in dietary nitrate, NO2 - produced as a result of dietary
which is responsible for the potential NO3 - could induce health benefits.
health benefits of beetroot. Dietary Since diabetics are at increased risk for
inorganic nitrate is absorbed rapidly CVD, including beetroot in the diet
and completely in the proximal small could be helpful for prevention of CVD
intestine with 100 per cent event in diabetics, adds Gulati.
Beetroot Carrot & Apple Juice
SERVES 2
1 medium beetroot, boiled & Place the beetroot, dill, ginger,

peeled cucumber, carrot and red apple in a
1 cup fresh dill Leaves, chopped blender along with some water and
1 tsp. ginger, grated rock salt. Blend well. Pour out into
250 ml. water two tall glasses. Serve immediately
2 medium cucumbers, peeled & or cold, however desired.
diced
3 medium carrots, peeled &
diced
1 red apple, peeled & cubed
tsp. rock salt

1 medium beetroot, boiled & peeled
MULTIGRAIN BEETROOT BREAD 50 gms barley flour
MAKES A 400 GMS LOAF 1 tsp fresh yeast
1 tbsp olive oil
50 gms buckwheat flour
100 gms refined wheat flour
tsp salt
1 tsp ajwain seeds
50 gms cornmeal flour water as required
Make a puree of the boiled and peeled

beetroot. Sieve together the barley flour,
buckwheat flour, cornmeal flour and refined
wheat flour. In a large bowl, place the yeast
and salt. Mix with your fingertips till it has
melted. Add in a little water, the beetroot pulp
and the flour alternately. Knead well till all of it
has been used. Add in the olive oil and ajwain
seeds. Knead for 5 minutes till well blended.
Place the dough in a bowl covered with a
damp cloth for 30 minutes. Later, knock it
down and knead it again for 5 minutes. Now
place it in a well-greased bread mould and
set it aside to rise in a warm room for 2 hours.
Bake it in a pre-heated oven at 220C / 450F
for 10 minutes, then lower the temperature to
190C / 375F and cook further for 25 minutes.
Let it cool for 2030 minutes before slicing.
Serve warm or at room temperature.
BEETROOT
BABAGANOUSH
SERVES 6
1 medium eggplant
1 tbsp lemon juice
2 tbsp tahini
2 tsp cumin seed powder
tsp honey
1 cup beetroot, boiled
1 tsp lemon rind
1 clove garlic
1 pinch of paprika powder
45 ml olive oil
salt to taste
Place the eggplant on a baking tray and

place it in a pre-heated oven at 200C /
400F for 25 minutes, till its soft and pulpy.
In the meantime, boil the beetroot in a pot
of hot water for 10 12 minutes till tender.
Lightly mash the eggplant in a large
honey. Mix well. Add in the olive oil in a and refrigerate for 2 hours. Serve cold with
bowl. Add to it the peeled and mashed
thin stream, whisking it all the time till well an assorted platter of salad fingers and
beetroot, along with the tahini, garlic,
blended. Place this dip in a serving bowl lavash.
lemon juice, lemon rind, paprika, salt and
SPICY BEETROOT YOGHURT DIP
SERVES 6
2 medium beetroot, boiled & peeled

1 red chili
1 fistful of mint leaves
1 tsp Dijon mustard
2 tsp balsamic vinegar
2 tbsp yoghurt, natural
1 clove garlic, finely cut
1 bunch coriander leaves
1 tsp cumin seed powder
tsp cinnamon powder
3 tbsp extra virgin olive oil
salt to taste
Place the beetroot in a pan, cover it with

water and bring it to boil, then simmer it
for 30 minutes. Drain it and let it cool
before you start peeling them. Place the
coriander leaves, red chili, garlic, cumin
seed powder, mint leaves, Dijon
mustard, cinnamon powder, balsamic
vinegar, salt, in a blender along with the
beetroot. Blend well. Pour in the olive oil
and blend further. Pour in the yoghurt
and whisk it for just 10 seconds. Transfer
it into a serving bowl, then refrigerate it
for 2 3 hours. Serve cold with a platter
of finger size thin strips of cucumber,
carrot, red bell pepper, yellow bell
pepper, green bell pepper and radish.
Gitanjali Gurbaxani,
Author and food consultant.
gitanjaligurbaxani@gmail.com
www.gitanjaligurbaxani.com
Seema Gulati
Head, Nutrition Research Group
Center for Nutrition& Metabolic
Research (C-NET), &National Diabetes,
Obesity and Cholesterol Foundation
(N-DOC), New Delhi.
seemagulati2007@gmail.com

WINTER
RECIPE
GUIDE
High-standards

testing
This seal assures you Lemon Meringue 5. Before serving, place Yellow Cream
that every recipe in this issue has Sandwich Cookies Filling in a piping bag fitted with a large
been tested by the Better Homes round tip (or fill a large resealable plastic
SERVES 12
and Gardens Diabetic Living Test 8g bag and snip off a corner). Pipe filling
HANDS ON 20 min.
Kitchen. This means each recipe is carb onto bottoms of half the cookies, using 2
TOTAL 2 hr.
practical, reliable, and meets our tsp. for each cookie. Top with the
high standards of taste appeal. remaining cookies, bottom sides down.
1/2 cup sugar*
Inside our recipes 1 Tbsp. cornstarch
Yellow Cream FillingIn a bowl
We list precise serving sizes to help 2 egg whites, room temperature
beat 1/2 cup softened tub-style light
1/4 tsp. cream of tartar
you manage portions. Test Kitchen cream cheese with a mixer on medium
1/4 tsp. lemon extract
tips and sugar subs are listed after until smooth. Beat in 1/4 cup light sour
1/8 tsp. salt
recipe directions. If kitchen basics cream, 2 Tbsp. powdered sugar,*
1 recipe Yellow Cream Filling
and 1/2 tsp. lemon zest. Stir in enough
such as ice, salt, black pepper, oil,
yellow food colouring to reach
and nonstick cooking spray are not 1. Preheat oven to 150C. Line two
desired colour.
listed in the ingredients list, then large cookie sheets with parchment
they are italicized in the directions. paper. In a bowl stir together sugar PER SERVING (1 sandwich cookie each)
and cornstarch. CAL48, FAT1g(1gsat.fat), CHOL5mg,
2. In a medium bowl combine the SODIUM61mg, CARB8g (0gfibre,
Nutrition information next four ingredients (through salt).
7gsugars), PRO1g
Nutrition facts per serving are Beat with a mixer on medium to high
noted with each recipe; ingredients until soft peaks form (tips curl). *Sugar SubWe do not recommend
Gradually add sugar mixture, 1 Tbsp. using sugar subs for this recipe.
listed as optional are not included.
When ingredient choices appear, at a time, beating on high until stiff
peaks form (tips stand straight). Soothing
we use the first one to calculate the Ginger-
3. Spoon egg white mixture into a
nutrition analysis.
piping bag fitted with a large round
Lemon Tea
Key to abbreviations tip. Pipe twenty-four 3-inch circles,
CAL = calories 1/4 to 1/2 inch thick, onto prepared 1g SERVES5
carb TOTAL 25 min.
CARB = carbohydrate cookie sheets, leaving 1 inch between

CHOL = cholesterol circles.
1 2-inch piece fresh ginger, thinly
PRO = protein 4. Place cookie sheets on separate
sliced
oven racks; bake for 10 minutes. Turn
8 lemon peel strips (21/21 inch
off oven; let cookies dry in oven with
Test Kitchen tip: handling each)*
door closed for 1 hour. Remove; let
hot chile peppers stand just until cookies are cool. (The
6 green tea bags
Chile peppers can irritate skin and Splenda Granular sugar
cookies can quickly become tacky,
eyes. Wear gloves when working substitute (optional)
especially if the weather is humid.
Lemon slices (optional)
with them. If your bare hands do Store unfilled cookies in an airtight
touch the peppers, wash your hands container at room temperature for up
1. In a large saucepan stir together
with soap and warm water. to 3 days.)
WINTER RECIPE GUIDE
6 cups water, the ginger, and lemon 3 cups fresh baby spinach
next six ingredients (through nutmeg).
strips. Bring to boil; reduce heat. 3 cups torn romaine lettuce
Bring just to boiling; reduce heat.
Simmer, uncovered, for 10 minutes. 1 small cooking apple, such as
Simmer for 15 minutes or until most of
Using a slotted spoon, remove ginger Braeburn or Gala, thinly sliced
the cranberries pop and mixture is
and lemon strips; discard. 1/2 cup crumbled blue, feta, or goat
slightly thick, stirring occasionally.
2. Place tea bags in a teapot; cheese (chvre) (2 oz.)
Remove from heat. Stir in maple syrup
immediately add simmering lemon 1/2 cup pomegranate seeds
and orange zest. Cover and chill at
water. Cover and let steep for 1 to 3 1/4 cup chopped walnuts, toasted
least for 30 minutes (sauce will thicken
minutes. Remove tea bags, squeezing
as it chills).
gently. Serve immediately in heatproof 1. For vinaigrette, in a small bowl whisk
2. Pour half of the sauce into a blender
glass mugs. If desired, sweeten to taste together the first eight ingredients
or food processor; cover and blend
with sugar sub and serve with lemon (through pepper).
until smooth. Stir pureed sauce into the
slices. 2. In an extra-large bowl combine the
remaining sauce.
remaining ingredients. Drizzle with half
of the vinaigrette; toss to coat. Pass the PER SERVING ( 1/4 cup each) CAL55, FAT0g,
*TipRemove lemon peel using a remaining vinaigrette. CHOL0mg, SODIUM3mg, CARB14g
vegetable peeler. Avoid the white pith, (1gfibre, 11gsugars), PRO0g
which will taste bitter. PER SERVING ( 1 cup each) CAL90,
FAT5g(2gsat.fat), CHOL5mg,
PER SERVING (1 cup each) CAL3,
SODIUM144mg, CARB8g (2gfibre, Roasted Herb and Garlic
FAT 0g, CHOL0mg, SODIUM3mg, CARB1g
5gsugars), PRO3g Smashed Potato Casserole
(0gfibre, 0gsugars), PRO1g
Spiced Maple- SERVES8
21 g
Cranberry Sauce carb
HANDS ON 25 min.
Balsamic TOTAL 1 hr. 15 min.
Berry SERVES 12
Vinaigrette Salad 14 g HANDS ON 25 min. 2 lb. tiny new red potatoes,
carb
TOTAL 55 min. quartered
3 Tbsp. olive oil
8g SERVES8
1 medium orange 1 tsp. salt-free herb and garlic
carb TOTAL 20 min. 1 12-oz. pkg. fresh or frozen seasoning, such as Mrs. Dash
cranberries 1 garlic bulb
1/4 cup balsamic vinegar 1/2 cup water 1 cup plain fat-free Greek yogurt
2 Tbsp. plain fat-free Greek 1/2 cup unsweetened applesauce 1/4 cup freshly grated Parmesan
yoghurt 1/2 tsp. ground cinnamon cheese (1 oz.)
1 Tbsp. sugar-free strawberry 1/4 tsp. ground ginger 1/4 cup snipped fresh parsley
preserves 1/4 tsp. ground nutmeg
11/2 tsp. olive oil 1/2 cup pure maple syrup 1. Preheat oven to 160C. Place
1 tsp. Dijon-style mustard potatoes in a 2-qt. rectangular baking
1 clove garlic, minced 1. Remove 2 tsp. zest and squeeze 1/4 dish. Drizzle with 1 Tbsp. of the oil and
1/4 tsp. kosher salt cup juice from orange. In a medium sprinkle with herb and garlic
1/8 tsp. black pepper saucepan combine orange juice and the seasoning and 1/4 tsp. black pepper;

Spicy Jerk Shrimp
SERVES4
37 g HANDS ON 35 min.
carb
TOTAL 50 min.
11/2 lb. fresh or thawed frozen shrimp,

peeled and deveined
4 1/4-inch-thick slices peeled and
cored fresh pineapple, halved
2 cups bite-size strips red sweet
pepper
2 cups sliced red onions
1 fresh jalapeo chile pepper,
halved lengthwise, seeded, and
toss to coat. 1/4 tsp. black pepper sliced (tip, p. 112)
2. Cut off the top 1/2 inch of garlic bulb to 1 14.5-oz. can reduced-sodium 2 Tbsp. olive oil
expose ends of individual cloves. chicken broth 1 Tbsp. Jamaican jerk seasoning
Leaving bulb whole, remove any loose, 1 14-oz. can unsweetened light 1/2 cup coarsely snipped fresh
papery outer layers. Place bulb, cut end coconut milk cilantro
up, on a double thickness of foil. Drizzle 11/3 cups hot cooked brown rice
1 Tbsp. packed brown sugar*
bulb with 1 Tbsp. of the oil. Bring foil up Lime wedges
5 Tbsp. plain fat-free Greek yogurt
around bulb and fold edges together to
5 Tbsp. salted roasted pumpkin
loosely enclose. Roast potatoes and 1. Preheat oven to 220C. Line two
seeds (pepitas)
garlic for 50 to 60 minutes or until 1510-inch baking pans with foil.
potatoes are tender, stirring 2. Rinse shrimp; pat dry. In an extra-
1. In a 4- to 6-qt. Dutch oven heat
potatoes once. large bowl combine shrimp and the next
3. Carefully remove garlic bulb from foil; 1 Tbsp. olive oil over medium. Add onion
six ingredients (through jerk seasoning);
cool. Squeeze bulb from bottom of and garlic; cook for 5 minutes or until
toss to coat. Divide mixture between the
paper husk so cloves pop out. Add tender, stirring occasionally. Stir in the
prepared pans. Roast for 15 minutes or
roasted garlic and any oil from foil next six ingredients (through pepper).
until shrimp
packet, the remaining 1 Tbsp. oil, and 1/2 Cook and stir for 4 minutes. Add broth. are opaque.
tsp. salt to potatoes. Coarsely mash. Top Bring to boiling; reduce heat. Simmer, 3. Sprinkle with cilantro and serve with
potatoes with yogurt, cheese, and covered, for 20 minutes or until brown rice and lime wedges.
parsley. vegetables are tender, stirring
occasionally. Remove from heat. Stir in PER SERVING(5 oz. shrimp + 1 cup pineapple
PER SERVING ( 3/4 cup each) CAL157, mixture each) CAL351, FAT9g(1gsat.fat),
FAT6g(1gsat.fat), CHOL3mg, coconut milk and brown sugar.
SODIUM148mg, CARB21g (2gfibre, 2. Using an immersion blender (5gfibre, 12gsugars), PRO33g
3gsugars), PRO6g (or working in batches in a food
processor), blend mixture until smooth,
adding water if needed to reach desired
consistency. Chicken Sausage
Pumpkin Spice Butternut and Peppers
3. Serve soup topped with yoghurt,
Squash Soup
pumpkin seeds, and, if desired,
SERVES4
SERVES 12 additional pumpkin pie spice. 20 g HANDS ON 15 min.
carb
carb TOTAL 55 min.
TOTAL 1 hr. PER SERVING (2/3 cup each) CAL131,
FAT6g(3gsat.fat), CHOL0mg,
SODIUM133mg, CARB16g (3gfibre, Nonstick cooking spray
1/3 cup chopped onion 4 medium red, yellow, orange,
5gsugars), PRO4g
2 cloves garlic, minced and/or green sweet peppers, cut
8 cups peeled and cubed into 1-inch pieces
*Sugar SubChoose Splenda
butternut squash 1 large sweet onion, cut into thin
Brown Sugar Blend. Follow package
2/3 cup chopped apple wedges
directions to use 1 Tbsp. equivalent.
1/2 cup chopped carrot 2 cups grape tomatoes
PER SERVING WITH SUB Same as above,
3/4 tsp. kosher salt 1 Tbsp. olive oil
except CAL 129, 4 g sugars
1/2 tsp. pumpkin pie spice 1 Tbsp. balsamic vinegar
WINTER RECIPE GUIDE
1 12-oz. pkg. Italian-flavor cooked Remove pan from oven and coat with 1/4 cup sliced green onions
chicken sausage, such as Al nonstick cooking spray. Arrange 1/4 cup snipped fresh cilantro
Fresco, bias-sliced into thirds chicken, meaty sides down, in center of
1 Tbsp. snipped fresh oregano pan. Arrange vegetables around 1. Preheat oven to 220C. Cut each
Toasted baguette slices chicken. Roast for 15 minutes. tortilla into six wedges. Arrange
(optional) 3. Turn chicken and vegetables; brush wedges, one-third at a time, in a
with maple syrup mixture. Roast for 15 1510-inch baking pan; lightly coat with
1. Preheat oven to 220C. Coat a minutes more or until chicken is done nonstick cooking spray. Bake for
1510-inch baking pan with cooking (80C) and potatoes are tender. Serve 8minutes or until golden and crisp.
spray. In the prepared pan combine topped with pecans and cranberries. 2. In a medium bowl combine pork, soy
peppers, onion, and tomatoes. Drizzle sauce, and five-spice powder. For
with olive oil and vinegar; toss gently to PER SERVING ( 1 chicken thigh + wasabi cream, in a bowl combine the
coat. Roast for 30 minutes. 4 sweet potato wedges + about 3/4 cup Brussels next four ingredients (through wasabi
sprouts each) CAL436, FAT14g(3gsat.fat),
2. Push vegetables to one side, CHOL133mg, SODIUM491mg, CARB45g
paste).
exposing one-fourth of the pan. Place (9gfibre, 18gsugars), PRO34g 3. Spread tortilla wedges in baking pan.
sausage in pan. Roast for 10 to 15 Top with pork and cheese. Bake for 5
minutes more or until vegetables are minutes or until cheese is melted.
tender and sausage is heated through. 4. To serve, top nachos with coleslaw
Sprinkle with oregano. If desired, serve mix, green onions, and cilantro. Drizzle
with toasted baguette slices. Asian Pork Nachos with wasabi cream.
with Wasabi Cream
PER SERVING(11/3 cups each) CAL249, PER SERVING(18 tortilla wedges + toppings
FAT11g (3 g sat. fat), CHOL65mg, SERVES4 each) CAL325, FAT13g (6 g sat. fat),
SODIUM494mg, CARB20g (5gfibre, 29 g HANDS ON 25 min.
11gsugars), PRO18g carb (4gfibre, 4gsugars), PRO24g
TOTAL 1 hr.
MAPLE-ROASTED CHICKEN 12 6-inch extra-thin corn tortillas,

Chicken Piccata
THIGHS WITH SWEET such as Mission
POTATO WEDGES AND 6 oz. shredded cooked pork loin or SERVES4
BRUSSELS SPROUTS chicken breast 10 g HANDS ON 25 min.
carb
1 Tbsp. reduced-sodium soy TOTAL 35 min.
SERVES4
sauce
carb 1/2 tsp. Chinese five-spice powder 1/2 cup reduced-sodium chicken
TOTAL 50 min.
2 Tbsp. light sour cream broth
2 Tbsp. plain fat-free Greek yogurt 2 tsp. cornstarch
2 Tbsp. pure maple syrup
2 tsp. water 2 8-oz. skinless, boneless
4 tsp. olive oil
1/2 tsp. prepared wasabi paste chicken breast halves, halved
1 Tbsp. snipped fresh thyme
1 cup shredded reduced-fat horizontally
1 lb. sweet potatoes, peeled and
cheddar cheese (4 oz.) 1/4 cup all-purpose flour
cut into 1-inch wedges
2 cups packaged shredded 4 lemon slices (optional)
1 lb. Brussels sprouts, trimmed
cabbage with carrot (coleslaw 2 tsp. butter
and halved
mix) 3 large cloves garlic, minced
4 bone-in chicken thighs
(11/4 lb.), skinned
3 Tbsp. chopped pecans, toasted
3 Tbsp. snipped dried cranberries
1. Preheat oven to 220C. In a small

bowl combine maple syrup, 1 tsp. of the
oil, the thyme, 1/4 tsp. salt, and
1/4 tsp. black pepper. In a large bowl
combine sweet potatoes and Brussels
sprouts. Drizzle with the remaining 1
Tbsp. oil and sprinkle with 1/4 tsp. salt
and 1/4 tsp. black pepper; toss to coat.
2. Line a 1510-inch baking pan with
foil. Heat pan in oven for 5 minutes.

1/4 cup dry white wine Scones with (through salt). Using a pastry blender,
2 Tbsp. lemon juice Candied Lemons cut in butter until mixture resembles
11/2 Tbsp. capers, drained coarse crumbs. Make a well in centre of
11/2 tsp. snipped fresh thyme SERVES 12 flour mixture.
2 Tbsp. chopped fresh parsley
carb 3. In a bowl combine eggs and
(optional) TOTAL 4 hr. 10 min.
buttermilk; add to flour mixture. Stir with
a fork just until moistened (some of the
1. In a bowl stir together broth and 3 lemons
1 cup granulated sugar* dough may look dry). Knead in bowl until
cornstarch. Using the flat side of a meat
mallet, flatten chicken between two 11/2 cups all-purpose flour dough comes together.
pieces of plastic wrap until 1/2 cup whole wheat flour 4. Turn out onto a lightly floured
1/2 inch thick; discard plastic. In a shallow 3 Tbsp. granulated sugar* surface. Lightly roll into an 8-inch circle.
dish stir together flour, 11/2 tsp. baking powder Brush top with additional buttermilk. Cut
1/2 tsp. salt, and 1/2 tsp. black pepper. Dip 1/4 tsp. baking soda into 12 wedges.
chicken into flour mixture, turning to 1/4 tsp. salt 5. Place wedges 1 inch apart on a large
coat. 1/3 cup unsalted butter
baking sheet; top with candied lemon.
2. In a 12-inch nonstick skillet heat 2 eggs, lightly beaten
Bake for 12 to 14 minutes or until edges
1/3 cup buttermilk
4 tsp. olive oil over medium-high. Add are golden. Cool on baking sheet on a
1/2 cup powdered sugar*
chicken; cook for 8 minutes or until done
1 tsp. vanilla wire rack for 10 minutes.
(70C), turning once. Remove from
6. For glaze, in a small bowl combine
skillet; keep warm. If desired, add lemon
1. Cut part of one lemon into six very powdered sugar, vanilla, 1 Tbsp.
slices to skillet. Cook for 30 to 60
thin slices; discard seeds. Remove zest additional buttermilk, and 1/2 tsp. of the
seconds or until browned, turning once.
and squeeze 2 Tbsp. juice from the lemon zest. Spoon over scones; let
Remove from skillet.
remaining lemons. In a large skillet heat
3. For sauce, in skillet melt butter over stand for 5 minutes. Serve warm.
lemon juice, the 1 cup granulated sugar,
medium. Add garlic; cook and stir for 30 and 3/4 cup water over medium just until PER SERVING ( 1 scone each) CAL187,
seconds. Carefully add wine. Cook for 1 boiling, stirring until sugar is dissolved. FAT6g(4gsat.fat), CHOL45mg,
to 2 minutes or until slightly thick, Add lemon slices; reduce heat. Simmer SODIUM159mg, CARB30g (1gfibre,
stirring to scrape up any browned bits. gently for 15 minutes or until slightly 13gsugars), PROTEIN4g
Stir in cornstarch mixture. Bring to translucent and rinds are softened,
boiling; reduce heat. Simmer for 1 keeping slices in a single layer and *Sugar SubWe do not recommend
minute or until thick. Stir in lemon juice, turning occasionally. Remove from heat. using sugar subs for the 1 cup granulated
capers, and thyme. Using tongs, transfer slices to a waxed sugar or the powdered sugar. For the 3
4. Drizzle chicken with sauce and, paper-lined baking sheet; cool
Tbsp. granulated sugar, choose Splenda
if desired, top with lemon slices, parsley, completely. Reserve syrup for another
Granular; follow package directions to
and additional thyme. use. Cover and chill lemon slices for 2
use
hours. Cut slices in half.
PER SERVING ( 1 chicken piece + 21/2 Tbsp. 2. Preheat oven to 200C. In a medium 3 Tbsp. equivalent.
sauce each) CAL249, FAT10g(3gsat.fat), bowl stir together 2 Tbsp. of the lemon
CHOL88mg, SODIUM354mg, CARB10g PER SERVING WITH SUB Same as above,
(1gfibre, 0gsugars), PRO27g zest and the next six ingredients
except CAL 176, CARB 27 g (10 g sugars)
WINTER RECIPE GUIDE
Lemon-Garlic Shrimp clove. Cook for 3 minutes or lemon zest (mixture may appear
over Orzo with Zucchini until zucchini is golden, stirring curdled).
occasionally. Add 2 Tbsp. water, the 2. Transfer mixture to a small saucepan.
SERVES4 rosemary, and the remaining 2 Tbsp. Cook and stir over low until smooth.
30 g HANDS ON 20 min. lemon juice, stirring to scrape up any Increase heat to medium; cook and stir
carb
TOTAL 40 min. browned bits. Stir in cooked orzo; heat for 3 minutes or until slightly thick.
through. Transfer to a bowl. Cover surface with
11/2 lb. fresh or thawed frozen large 5. Stir shrimp mixture into orzo mixture plastic wrap and chill at least 1 hour
shrimp in shells and sprinkle with dill and reserved (curd will thicken as it chills).
2 lemons, halved lemon slivers. Squeeze juice from the 3. Preheat oven to 175F. Line
3/4 cup dried orzo pasta reserved lemon half over mixture. two large cookie sheets with parchment
2 Tbsp. olive oil paper.
1 Tbsp. unsalted butter PER SERVING ( 3/4 cup shrimp mixture
+ 3/4 cup orzo mixture each) CAL355, 4. In a large bowl beat the remaining 10
3 cloves garlic, minced FAT11g(3gsat.fat), CHOL246mg, Tbsp. butter and the 2/3 cup granulated
1/8 tsp. crushed red pepper SODIUM476mg, CARB30g (2gfibre,
sugar on medium until combined. Beat
2 cups sliced zucchini 4gsugars), PRO35g
in egg whites, vanilla, 4 tsp. of the lemon
1/4 cup thinly sliced shallots
zest, and the remaining 2 Tbsp. lemon
1 tsp. snipped fresh rosemary
2 Tbsp. snipped fresh dill weed
Lemon Thumbprint Cookies juice (mixture may appear slightly
curdled). In a bowl stir together the next
SERVES 48 four ingredients (through salt). Add to
1. Peel and devein shrimp, leaving tails 11 g HANDS ON 45 min.
intact if desired. Rinse shrimp; pat dry. carb butter mixture and beat just until
TOTAL 2 hr. 10 min. combined. If necessary, chill dough
Using a vegetable peeler, remove zest
from one of the lemons and cut into thin for 1 hour or until easy to handle.
3 to 4 lemons 5. Shape dough into 1-inch balls. Place
slivers; set aside. Squeeze 1/4 cup juice
3/4 cup butter, softened 1 inch apart on prepared sheets. Using
from three of the lemon halves. Set the
1/2 cup granulated sugar*
remaining lemon half aside. your thumb, make an indentation in
1 egg yolk
2. Cook orzo according to package centre of each ball.
2/3 cup granulated sugar*
directions, omitting any salt and 6. Bake for 12 minutes or until bottoms
2 egg whites
fat; drain. are very lightly browned. If cookie
1 Tbsp. vanilla
3. In a 10-inch nonstick skillet heat centers puff during baking, re-press
21/4 cups all-purpose flour
1 Tbsp. of the oil and the butter over with the back of a small spoon. Cool on
1/4 cup cornstarch
medium-high. Add shrimp, two of the cookie sheets for 2 minutes. Remove;
1/2 tsp. baking powder
garlic cloves, 1/4 tsp. salt, and the cool on wire racks. Fill centers with
1/2 tsp. salt
crushed red pepper. Cook and stir for lemon curd. Sprinkle with powdered
2 Tbsp. powdered sugar*
2 minutes or just until shrimp are sugar and additional lemon zest.
opaque. Stir in 2 Tbsp. of the lemon
1. Remove zest and squeeze 6 Tbsp.
juice. Remove mixture from skillet; cover PER SERVING ( 1 cookie each) CAL73,
juice from lemons. For lemon curd, in a
to keep warm. FAT3g(2gsat.fat), CHOL11mg,
medium bowl beat 2 Tbsp. of the butter SODIUM55mg, CARB11g (0gfibre,
4. In skillet heat the remaining
and the 1/2 cup granulated sugar with a 5gsugars), PRO1g
1 Tbsp. oil over medium-high. Add
mixer on medium just until combined.
zucchini, shallots, 1/4 tsp. each salt and
Gradually beat in 1/4cup of the lemon *Sugar Sub We do not recommend
black pepper, and the remaining garlic
juice and the egg yolk. Stir in 2 tsp. of the using sugar subs for this recipe.

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You Can Heal Your Life shows the readers how they can transform their lives by gradually
changing their perspectives. The author says that the thoughts and beliefs of a person
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A persons beliefs and attitude are mostly shaped during their childhood. The adult
perspective is a product of the way their parents taught them to think, social norms, peer
attitudes and other external factors. Each thought is an affirmation, whether it is positive
or negative. Each affirmation carries its own energy and influences the persons life. If a
person thinks that life has made them a victim of circumstances, then, the author says
that they are making sure they continue to be victims.
Negative thoughts tend to attract the very things that a person wants to avoid. Health,
prosperity, happiness, security, all these can be influenced by the way a person thinks.
This book shows how to make those thoughts positive. It gives a set of positive
affirmations that the reader can post in various places, to inspire themselves to remain
positive always.
It teaches the reader that they should first stop being hypocritical of themselves. She
encourages a positive attitude towards ones life and relationships. The author feels that if
a person looks at the positive side of every aspect of life, they start attracting more
Author: Louise L. Hay positives to themselves. She emphasises that positive affirmations, accepting oneself as
Publication: Hay House India they are, looking for the positives in each situation, and being more cheerful can
Pages: 272 transform a person and the lives of those around them. The book says that the power to
Price: `399 heal any adverse situation in a persons life is in their own hands. They have more
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the way they think about themselves and the situations that affect them.

THE GREAT MINDFUL EATING: A GUIDE TO
INDIAN DIET REDISCOVERING A HEALTHY AND
JOYFUL RELATIONSHIP WITH FOOD
Why run after the West when we already
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Coutinho as they tell you just how nutritious
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not only tells you how to take care of your
nutritional intake but also how to burn fat in
the process. The combined experience of a
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In clear words and detailed analysis, this Author: Jan Chozen Bays
book brings about an amalgamation of Publication: Shambhala
experiences of an uber-fit Indian celebrity Pages: 240
and a professional nutritionist and promises Price: `1,099
to bust every myth that surrounds basic
Indian food.
The art of mindfulness can transform our struggles with
foodand renew our sense of pleasure, appreciation, and
Author: Shilpa Shetty Kundra, Luke satisfaction with eating. Drawing on recent research and
Coutinho integrating her experiences as a physician and meditation
Publication: Random House India teacher, Dr. Jan Bays offers a wonderfully clear presentation of
Pages: 288 what mindfulness is and how it can help with food issues.
Price: `299
Mindful eating is an approach that involves bringing one's full
attention to the process of eatingto all the tastes, smells,
thoughts, and feelings that arise during a meal. Whether you
are overweight, suffer from an eating disorder, or just want to
get more out of life, this book offers a simple tool that can make
a remarkable difference.
In this book, you'll learn how to:
T une into your body's own wisdom about what, when, and
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Eat less while feeling fully satisfied
Identify your habits and patterns with food
Develop a more compassionate attitude toward your struggles
with eating
Discover what you're really hungry for
BIG GIRL: HOW I GAVE UP YOUR DOCTOR IS NOT GOD:
DIETING AND GOT A LIFE HOW TO BE THE CEO OF
A hilarious and inspiring memoir about one young
YOUR OWN HEALTH
woman's journey to find a better path to both physical
and mental health.
At twenty-nine, Kelsey Miller had done it all: crash A hilarious and
diets, healthy diets, and nutritionist-prescribed "eating inspiring memoir
plans," which are diets that you pay more money for. about one young
She'd been fighting her un-thin body since early woman's journey to
childhood, and after a lifetime of failure, finally hit find a better path to
bottom. No diet could transform her body or her life. both physical and
There was no shortcut to skinny salvation. She'd dug mental health.
herself into this hole, and now it was time to climb out. At twenty-nine,
With the help of an Intuitive Eating coach and fitness Kelsey Miller had
professionals, she learned how to eat based on her body's done it all: crash
instincts and exercise sustainably, without obsessing over diets, healthy diets,
calories burned and thighs gapped. But, with each and nutritionist-
thrilling step toward a healthy future, she had to contend prescribed "eating
with the painful truths of her past. plans," which are
It chronicles Kelsey's journey into self-loathing and diets that you pay
disordered eating-and out of it. This is a memoir for more money for.
anyone who's dealt with a distorted body image, food She'd been fighting
issues, or a dysfunctional family. It's for the late-bloomers her un-thin body
and the not-yet-bloomed. It's for everyone who's tried and since early childhood, Author: Aanchal Bhatia
failed and felt like a big, fat loser. So, basically, everyone. and after a lifetime of Publication: Bloomsbury
failure, finally hit Pages: 207
bottom. No diet could Price: `299
Author: Kelsey Miller transform her body or
Publication: Grand Central Publishing her life. There was no
Pages: 288 shortcut to skinny
Price: `819 salvation. She'd dug herself into this hole, and now it was
time to climb out of it.
With the help of an Intuitive Eating coach and fitness
professionals, she learned how to eat based on her body's
instincts and exercise sustainably, without obsessing
over calories burned and thighs gapped. But, with each
thrilling step toward a healthy future, she had to contend
with the painful truths of her past.
BIG GIRL chronicles Kelsey's journey into self-loathing
and disordered eating-and out of it. This is a memoir for
anyone who's dealt with a distorted body image, food
issues, or a dysfunctional family. It's for the late-
bloomers and the not-yet-bloomed. It's for everyone
who's tried and failed and felt like a big, fat loser. So,
basically, everyone.

Tarot forecast for January-February 2017
ARIES TAURUS GEMINI

Card of the Period: Card of the Period: Card of the Period:
Knight of Wands Five of Wands Wheel of Fortune
Its time to move ahead with caution. Your health seems to be better with Indicating the cyclic health changes,
You would want to make sudden your dedication, however I can see you may feel or experience transition
changes in your lifestyle but its minuscule complications or ailments in health. At times positive or not so
advisable to take baby steps. People who that may still bother you. It would be positive, but rest be assured tables are
have BP or cholesterol related issues, good to stay away from negative vibes turning. Now is the time to be extremely
must keep a check on their temper and or situations. For all those who keep watchful of your health. Dont ignore
health. Avoid too much of spices and experiencing pain in joints, now is the any ailments that you incur at this time.
chilly food; avoiding the same can lead time to be extra vigilant in order to Your good eating habits and a healthy
to stomach upset. It isnt a bad idea to avoid any major issue. It may be helpful lifestyle will definitely bring a positive
indulge in physical activities that can to utilise some good yoga techniques impact on your health. Whatever the
pump up your spirits. Senior citizens that will keep your anxiety levels case may be you have the positive vibes
or those who have weak bones need to controlled. Its a gentle reminder to be and luck that will keep you in good
spend some time outdoors to improve consistent with your health. This time is spirits. Be open to change, like physical
their Vitamin D level. The most crucial all about indulging in aroma therapy or activity or food patterns as the same can
thing is to act and up your game. physiotherapy to soothe your joints. then cause imbalance if not followed.
CANCER LEO VIRGO

Knight of Cups Five of Wands Four of Swords
This month is all about relaxation and Pick your battles wisely these two Have you been neglecting your health
taking a chill pill. If you have undergone months, as over indulgence in petty lately? If, yes then its high time that you
any medical tests or medication, gear up issues can cause tension in the head. went in hibernation mode. How about
to receive some good news as you have The guidance is asking you to keep a retiring for some time and focusing
upped your game. Some of you would check on your joints-related ailment, just on the health. People who have an
be happy emotionally and its a good especially knees and ankles. Its time issue with their back, would be strongly
sign that you are away from worries. If to involve yourself in some physical advised by their doctor to rest well.
you have diabetes, is to avoid munching activity like running or aerobics to A health advice that would help you
on sweets or fried foods. Hydrate your channelise your energy. People who during this crucial time is to keep your
body during winters, its time to bid keep falling sick because of stomach energy levels intact. Let go of toxicity
goodbye to your addictions like alcohol issues, this month is all about getting from your life and inculcate new
or smoke. Remember that your current your eating habits in order. This would good habits. Its time to introspect on
actions towards your health would have definitely keep you away from gastral what went wrong and how you can
long term implications, so be mindful. or intestinal issues. Try an alternative better it. The keyword for you is to heal
Keeping calm and meditation is the key. medical treatment like homeopathy, etc. yourself currently.

Ruchika Beri (Tarot Card Reader, Oracle Card Reader, Coffee Cup Reader &
Reiki Level 1 Channel) | Email: hello@tarotencounters.com
| Website: www.tarotencounters.com
LIBRA SCORPIO SAGITTARIUS

Three of Pentacles Two of Cups The Empress
Lately you have been getting impacted This is the time to rejoice as these two This is the card of happiness and joy
with petty ailments. And, these ailments months are all about celebration and and definitely good health. Pregnant
like headache or watery eyes can have feeling happy. Your health and any women would be at a great space as they
more adverse effects on your health. other ailments that have been bothering would be welcoming a new member in
People who wear spectacles or have you would start disappearing. For the the family. People who have a tendency
weak eyes, need to take good care of the same, the credit goes to either your to put on weight need to balance their
same. Although your health is showing medical practitioner or your spouse eating patterns with exercises. For
positive results, you cant falter right who is leaving no stone unturned. Heart thyroid patients its very crucial to keep
now by getting careless. I can also see patients or persons whose sugar levels a watch on your weight and joint issues
that some of you may feel the heat of keep fluctuating, must not indulge in (if at all). You deserve the much needed
pain in lower back or shoulder. Its time cheat day diets as the same may not break if you have been working hard
to analyse what is going haywire and prove to be fruitful. You are the CEO of these days. Time to smell roses and
how you can improvise accordingly. Be your own health, let your Zen mode be pamper yourself, but dont overindulge
prepared to shed some extra kilos and up. I see some health goals coming up in junk food as I can see weight issues
money by joining some health club. between partners to up the health game. cropping up.
CAPRICORN AQUARIUS PISCES

Three of Cups Queen of Wands Four of Cups
This is a celebratory time and it is easy Time to detoxify your body and spirit This is a very unhealthy space to be in
to overindulge in the extremes too. Dont and you can do this by making some where you are currently; move out of
push yourself so hard that it can have changes in your regime. Health your low/depressive state. Some of you
negative implications on health. Rather, transformation is in the pipeline, as may experience extreme mood swings
indulge in some peppy activities like many of you would want to set new that can hamper your health and state
Zumba or dance that can lead to cardio health goals for 2017. Dont get bogged of mind. Women who have issues like
exercise. A cautionary advice for those down by petty health issues, rather work PCOD or irregular menstrual cycle
who have high sexual drive is to avoid on making your immune system strong. issues need to pay utmost importance
unprotected sex as the same can give It is advisable to keep your spirits high to it. Pregnant ladies, dont be negligent
unexpected outcomes. Some of you may and energy up and going. Wear more towards your health as the same can
experience issues in ankles or legs. It happy colours as they will keep you lead to unfavourable outcomes. Dont
will be a great idea to give hot water away from negativities of life. Its time mull over negative emotions or things
treatment after a rough day that will to keep a check on your temper before that arent happening. Branch out and
calm your nerves. Stay away from booze it starts impacting your mental state. seek external help before the issue gets
for some time to avoid health hiccups. Relax and think happy thoughts. out of control.
SWEET ENDING
A Spiced
Spirit
Orange Peartini
STEP ONE: In a saucepan
bring 2 cups peeled and
chopped pears, 11/4 cups
water, 1/4 cup sugar, and
1/4 cup orange juice to boil.
Reduce heat; simmer, covered,
for 20 minutes. Cool slightly.
Transfer to a blender; puree
until smooth. Strain mixture
through a fine-mesh sieve;
discard solids. Makes 21/3 cups
pear puree.
STEP TWO: In a cocktail
shaker combine 1/4 cup pear
puree, 3 Tbsp. vodka, and
1 Tbsp. Cointreau. Add ice
cubes; cover and shake for 10
to 15 seconds. Strain liquid
into a martini glass. Add 3
Tbsp. club soda. If desired,
serve with a cinnamon stick
and orange peel twist.
PER GLASS: CAL 190,
photos Blaine Moats; recipe Lauren Grant; styling Jennifer Peterson

CARB 18g(11gsugars)
Try this recipe

with your
choice of
pear: bartlett,
Asian, anjou,
or bosc.

reader survey
? how can we help you

thrive with diabetes?
Please take a few name
minutes to tell us address
what you think city state pin
about this magazine. e-mail

Then fold the sur-
vey, place it in an
envelope, and mail
(address on opposite 3

Where else do you find
diabetes education/support?
Please check all that apply.
6

How often do you look
for diabetes or other health
information online?
side). Your comments Daily
will help us meet Diabetes education class(es) Weekly
your needs as you Registered dietitian Monthly
Family doctor Less than once a month
live with diabetes. Endocrinologist I have never looked online for
In-person support group diabetes information (please
Online support group/community go to question 9).
1 Where did you get this issue Magazines/books

of Diabetic Living magazine?
At home
Videos/DVDs
Online
Other ________________________
7

Please list the top three
diabetes or health websites
you visit.
A store
Friend or family member
1.
Doctors office or clinic

Other _____________________
4

What information do you
feel has been missing from
your diabetes education?
2.
3.
2

Why are you interested in
reading about diabetes?
Please check all that apply.
I have Type 2 diabetes
For how long?_________
I have Type 1 diabetes
For how long?_________ 5 here do you access the
W
Internet? Please check
all that apply.
I have pre-diabetes
(elevated blood glucose) At home
My child has diabetes At work
I am the caregiver for an Through a mobile device
adult with diabetes At the public library
Diabetes runs in my family I do not have Internet access
I am a medical professional (please go to question 9).
8 Which of the following would you like to read most in
Diabetic Living? Is there anything else
high
interest
moderate
interest
low/no
interest youd like to tell us?
Diabetes medical news and research
Everyday recipes
30-minute (or less) recipes
Low-carb recipes
Low-sodium recipes
Special-occasion recipes
Holiday recipes
Recipes for two
Dessert recipes
What/how much to eat
Getting started (newly diagnosed)
Medication and treatments
Diabetes procedures and tests
Weight loss
Easy exercises
Reducing blood glucose and/or A1C
Pain management
How to avoid complications
Mentally coping with diabetes
Reducing stress
Diabetes products and services
Inspiration from people with diabetes Yes, the editors of Diabetic
Other Living magazine may contact
me for more information.
9 Please indicate your level of agreement with the following statements that describe your feelings
about Diabetic Living. agree agree neither agree disagree disagree
completely somewhat nor disagree some- completely
what
The magazine is well-organised

Articles do not give me enough information
Articles are colorful and attractive
The text size is too small to read
The text size is easy to see and to read
Stories inform and educate me
Stories inspire me to take self-care actions
Stories encourage me to talk to my doctor
or health care provider
I can get the same information elsewhere
The magazine keeps me up-to-date on the newest
information about diabetes
The articles are difficult to understand
The stories are realistic for someone with diabetes
The magazine shows/describes people I can relate to
Thank you! Fold and mail

Diabetic Living Survey
TCG Media Limited,
We appreciate this survey in

an envelope
101, Arunachal Building,
19 Barakhamba Road,
your feedback. addressed to: New Delhi-110001

your health through our app.
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Indias #1 & only magazine on diabetes with maximum reach

FAST & HEALTHY

DEC 16 - JAN 17 / ` 125

TOMMY HILFIGER | BOBBI BROWN | MADISON BEER | PRABAL GURUNG

ONLY THE THE Q

Indias #1 & only magazine on diabetes with maximum reach

DEC 2016-JAN 2017 VOLUME 10, ISSUE 5 `90

Diabetic Living Transreporter

24 THE NEED FOR VITAMIN D

26 ARE SUGAR FREE DRINKS SAFE

28 VEDIC WAY TO MANAGE

30 10 TIPS ON DIABETES CARE

GUIDE TO ABBREVIATIONS GET CONNECTED

LIVING AADE: American Association of Diabetes

CDC: U.S. Centers for Disease Control and DiabeticLivingOnline.in/Subscribe

2 Diabetic Living jan-feb 2017

EDITORIAL MEREDITH CORPORATION

Irene B. Lewis-McCormick is a fitness presenter and educator. Certified by the

Fred Williams practises endocrinology and specialises in diabetes. He is an active

4 Diabetic Living jan-feb 2017

10 Ways to Boost Your Immunity This Winter

Indias #1 & only magazine on diabetes with maximum reach

FAST & HEALTHY

8 Diabetic Living jan-feb 2017

The pain in your legs and feet may

*Dr. Anoop Gupta

TIMINGS: 9AM 5PM

THE ENIGMA OF and case studies

12 Diabetic Living jan-feb 2017

T cells. Research from

GET QUALITY SLEEP Scald your

14 Diabetic Living jan-feb 2017

Stay dry and

16 Diabetic Living jan-feb 2017

writing Hope Warshaw, RD, CDE; photo Getty Images

18 Diabetic Living jan-feb 2017

Schedule your visit Make a list of the diabetes- Show up 10 minutes

20 Diabetic Living jan-feb 2017

i We dont know: Those

ACTION STEPS drilled down far enough to

The Need For

I If a vitamin D supplement isnt in your

few foods, and even then it appears Why you need it

writing Marsha McCulloch, M.S., RD, LD; photo Getty Images

24 Diabetic Living jan-feb 2017

26 Diabetic Living jan-feb 2017

Negative Effects of Sugar Substitutes

Protection of the teeth

Shantanu Jaradi, Aesthetic Dentist,

Herbs, clubbed with lifestyle changes can help reduce

28 Diabetic Living jan-feb 2017

With freezing temperatures come a

30 Diabetic Living jan-feb 2017

Dr Sanjay Kalra, Consultant

32 Diabetic Living jan-feb 2017

Does your doctor not listen to all your

writing Dr. K M Prasanna Kumar

COMMON yourself that youre on the road

36 Diabetic Living jan-feb 2017

38 Diabetic Living jan-feb 2017

40 Diabetic Living jan-feb 2017

42 Diabetic Living jan-feb 2017

mag azine on dia be tic

*Dr. Anoop Gupta

City ____________ State Pin Code

Mobile (Res) _________

1 medium beetroot, boiled & Place the beetroot, dill, ginger,

2 medium beetroot, boiled & peeled