Discover the FreeStyle Libre 14 day system

The FreeStyle Libre 14 day system is an FDA-approved continuous glucose monitoring (CGM) system
that lets you accurately1 check your glucose with a painless2 one-second scan instead of a fingerstick.*
Ask your doctor to write a prescription for the FreeStyle Libre 14 day system.
You can learn more at FreeStyleLibre.us.

*Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol, when symptoms do not match system readings, when you suspect
readings may be inaccurate, or when you experience symptoms that may be due to high or low blood glucose.
REFERENCES: 1. FreeStyle Libre 14 day User’s Manual. 2. Data on file. Abbott Diabetes Care.
The FreeStyle LibreLink app is compatible with iPhone 7 and later running iOS 11 and later. Use of the FreeStyle LibreLink app requires registration with LibreView, a service
provided by Abbott and Newyu, Inc.
INDICATIONS AND IMPORTANT SAFETY INFORMATION
FreeStyle Libre 14 day Flash Glucose Monitoring system is a continuous glucose monitoring (CGM) device indicated for replacing blood glucose testing and detecting
trends and tracking patterns aiding in the detection of episodes of hyperglycemia and hypoglycemia, facilitating both acute and long-term therapy adjustments in
persons (age 18 and older) with diabetes. The system is intended for single patient use and requires a prescription.
CONTRAINDICATIONS: Remove the sensor before MRI, CT scan, X-ray, or diathermy treatment.
WARNINGS/LIMITATIONS: Do not ignore symptoms that may be due to low or high blood glucose, hypoglycemic unawareness, or dehydration. Check sensor glucose
readings with a blood glucose meter when Check Blood Glucose symbol appears, when symptoms do not match system readings, or when readings are suspected to be
inaccurate. The system does not have alarms unless the sensor is scanned, and the system contains small parts that may be dangerous if swallowed. The system is not
approved for pregnant women, persons on dialysis, or critically-ill population. Sensor placement is not approved for sites other than the back of the arm and standard
precautions for transmission of blood borne pathogens should be taken. The built-in blood glucose meter is not for use on dehydrated, hypotensive, in shock,
hyperglycemic-hyperosmolar state, with or without ketosis, neonates, critically-ill patients, or for diagnosis or screening of diabetes. When using FreeStyle LibreLink
app, access to a blood glucose monitoring system is required as the app does not provide one. Review all product information before use or contact Abbott Toll Free
(855-632-8658) or visit www.freestylelibre.us for detailed indications for use and safety information.
FreeStyle, Libre, and related brand marks are trademarks of Abbott Diabetes Care Inc. in various jurisdictions. Other trademarks are the property of their respective
owners. iPhone is a trademark of Apple Inc., registered in the U.S. and other countries and regions. The product images are for illustrative purposes only.

© 2019 Abbott. ADC-11303 v1.0 02/19

 SUMMER 2019

31

r
seasonal

e d e t o
m
i
recipes

Y r u
m
u

S
o
u
HOw to :
get moving!
(indoors
& out)

drink more
water (and
enjoy it!)

travel with
diabetes
supplies

find your
perfect
sneaker
 ADVERTISEMENT

Smart Summer Travel Tips

Whether you’re headed to a family reunion or low-key getaway, planning a trip can feel pretty overwhelming.
You can count on Walgreens to help you manage your diabetes needs and enjoy your vacation!

Before you Go Carry-on Checklist

1. Meet with Your Doctor
Ask your doctor to provide a note that explains your
condition and medications to bring on your trip.
2. Pharmacy Prep
Use the chat tool on Walgreens.com to discuss your
medication needs with a Walgreens Pharmacist while
you’re away. They’re available to answer questions 24/7.*
3. Preview Menus
Look up hotel and restaurant menus online, then book
your reservations based on the best food options.
As a rule of thumb, you should pack twice as much
medication and supplies as you think you'll need.
 Oral medications, plus glucagon, if you take insulin
(an extra supply is a good idea)
 Insulin and syringes (if you take insulin)
 Blood glucose and ketone testing supplies,
plus extra batteries for your glucose meter
 Other medications and supplies, such as antidiarrheal
medication, antibiotic ointment, or anti-nausea drugs
 Your diabetes ID card or bracelet
 Carb sources such as fruit, a juice box, hard candy,
or glucose tablets to treat low blood glucose

From diabetes supplies to pharmacy support, you can count on Walgreens to help you prepare for every
summer adventure! Visit Walgreens.com/diabetes to get started.

*Availability varies with heavy usage.

Count on us
every day
Your diabetes go-to
Visit your Walgreens or Walgreens.com
for expert advice and the top brands of
diabetes testing supplies.

©2019 Walgreen Co. All rights reserved.

 Contents
Nourish
64 Get Grilling
From-scratch sauces bring
vibrant flavor to the grill
72 Summer’s Bounty
Veggie-packed side salads
designed to feed a crowd
2 DI A BET IC L I V I NG / S U M M E R 2 019
Tomato &
Watermelon
Greek Salad,
p. 74
BLAINE MOATS; STYLING: KELSEY BULAT & SUE MITCHELL
90 The Formula
How to build a lighter,
lower-carb pasta salad
78 In Season: Cucumbers 92 Cooking School
Get creative with summer’s Tips and recipes to keep
ON THE COVER
most ubiquitous vegetable produce lasting longer Grilled Steak with
Chimichurri, p. 71
86 Snack Attack 96 Meal Plan Lemon-Dill Green Bean &
Baby Potato Salad, p. 75
Satisfying make-ahead Three days of easy Photo: Blaine Moats
snacks perfect for busy meals, plus snacks and Styling: Kelsey Bulat
& Sue Mitchell
summer days a shopping list
Contents

Talk Balance Inspire Features

7 Ideas
Subscription supplies, once-
a-day aspirin, and more
11 Insulin
Tools to keep insulin cool,
“Ask Toby”
Remake
13 Liquid Health
When it comes to blood
sugar, hydration matters
14 Stuck on You
Expert tips to keep sensors
and infusion sets in place
19 When the Shoe Fits
Your guide to finding
the perfect pair
22 Shop Smart
Smart picks for a
well-dressed salad
24 Money
Need to appeal a denied
claim? Follow this advice.
27 Fitness
Create a custom plan to help
you move more—every day
38 I Did It!
How Kristen Canfield found
her ideal path to health
40 What I Know Now
Orange Is the New Black star
Lea DeLaria shares her story
42 Real Life
Kerri Sparling relives
the near-demise of her
diabetes supplies
44 Turning Disaster
into Relief
Insulin for Life supports PWDs
in need around the world
50 Overcoming Weight Hate
The truth about weight
stigma, and ways to begin
healing from it
56 Fun in the Sun
Everything you need to enjoy
a worry-free summer

16 Smart Servings
Dish up your ideal
portion, every time

Stay safe &

healthy while
getting the most
out of summer,
p. 56

IN EVERY ISSUE
5 Editor’s Letter
102 Recipe Index
104 Before You Go

4 DI A BET IC L I V I NG / S PR I NG 2 019 HERO IMAGES / GETTY IMAGES


GUIDE TO ABBREVIATIONS
AADE American Association
of Diabetes Educators
ADA American Diabetes Association
CDE certified diabetes educator
CGM continuous glucose monitor
PWD person with diabetes
PWDs people with diabetes
RD/RDN registered dietitian/
registered dietitian nutritionist
Earlier this year, I started
an experiment:
I began setting reminders for
myself to move throughout
the day. They were just little
nudges: pop-up notifications
that I’d see every hour or so,
reminding me that although I
consider myself a fairly active
person, I still work at a desk
job that has me sitting (or
standing) in one place for
long stretches of time.
I made no promises to
stick to a certain schedule,
no formal goals about how
much movement to get. I
just committed to noticing
the reminders. And I’ve
been surprised by how well
they work. More often than
not, when they pop up, I’ll
stretch, refill my water, walk
over to talk to a co-worker, or
go outside for a lap around
the block.
Our workout in this issue
(page 27) is designed to help
you set your own move-more
reminders. The goal: Notice
those times when you’ve
maybe been in one spot for
a little too long, then decide
when and how you want to
move. Some of the exercises,
like the Seated Knee Lift, are
designed for you to sneak
in at a desk without anyone
noticing. Others, like the
Bear Crawl, are a little more
involved, and maybe better
suited to home. Unless you’re
a little daring.
Which, I like to think,
from time to time I am. So
CONNECT WITH US!
 Facebook
@diabeticliving
 Instagram
@diabeticlivingmag
S U M M E R 2 019 / DI A BET IC L I V I NG
Editor’s Letter
to challenge myself, one
particular evening when I
was working late and most of
the office had gone home, I
got down on the floor on my
hands and knees. Right in the
center of the office, out in the
open. And I did it: I put one
hand in front of the other and
slowly bear crawled my way
back to my desk. And it felt
great. So great, in fact, that a
few minutes later I got down
again and did another set.
There’s something rebel-
lious about moving when
you aren’t supposed to, about
putting your own needs be-
fore office decorum—and
those pesky cultural stan-
dards that equate productiv-
ity with sitting in one place
for hours at a time. I don’t
think I’ll see our whole office
break out into spontaneous
exercise anytime soon, but I
do think it would make me
smile to see our staff taking
stretch breaks (or Bear Crawl
breaks!) with the moves on
these pages.
Are you daring enough to
try our workout at your office
or at home? I’d love to hear
about it. Heck, I’d love to
hear about all your summer-
time activity, whether that’s
trying a few new exercises at
home or venturing out for a
sunshine-filled weekend of
adventure. Be in touch—and
enjoy being active! I know I
will all summer long.
Yours in health,
laurenl@meredith.com
 Email
diabeticliving@meredith.com
 Web
EatingWell.com/DiabeticLiving
5
 BRIGHT IDEAS FOR A
BETTER TOMORROW Talk
Bundle Up
These companies
deliver the supplies you
need right to your door,

Every three months, you’ll receive test

strips, control solution, and lancets to
match your testing frequency. Your first
order will also include a free meter,
a lancing device, and a carrying case.
Pause or make changes to your order at
any time. All products include a lifetime
warranty and a 100 percent money-
back guarantee (a rarity among meter
companies). (Plans start at $24/three-
month supply; diathrive.com)

DIATHRIVE

MYSUGR
The first bundle includes a FastClix
lancing device, 102 lancets, 5 boxes
of test strips, and an Accu-Chek Guide
meter that syncs with the mySugr app
to log blood glucose levels and track
your test strip usage. Each month, you’ll
receive unlimited test strips to match
your usage, as well as access to certified
diabetes educators. ($49/month;
mysugr.com)
All of these packages
are customizable and
designed to support
your goals in between
checkups.

ONE DROP

with the One Drop mobile app, a lancing device, 25 test strips, 10
lancets, and a stylish carrying case. Then, select a 90-day supply of
BLAINE MOATS

strips and lancets based on how often you check (or order as you
need). You’ll also have 24/ 7 access to certified diabetes educators.
(Plans start at $80/three-month supply; onedrop.today)

S U M M E R 2 019 / DI A BET IC L I V I NG 7
Talk: IDEAS

Climbing Higher
Take your fitness to new heights alongside
Team Novo Nordisk—without leaving the gym.
The world’s first all-diabetes professional cycling team has teamed
up with Kinomap, a free app that turns any cardio equipment—an
exercise bike, treadmill, or rowing machine—into an engaging, live-
action experience. Whether you have a “smart” Bluetooth-enabled
machine or a basic trainer, you can use this app to ride side-by-
An Aspirin a Day side with the squad through original training and racing footage
Even people with diabetes who
captured in scenic international locations on their 2019 tour. Ready
have a lower risk of heart disease
to suit up? Visit kinomap.com/en/u/teamnovonordisk/videos
may benefit from an aspirin a
day to help prevent heart attacks,
strokes, and the need for stents
or bypass surgery, suggests a
recent study that randomized
over 15,000 people with diabetes
to either take a daily aspirin
or a placebo (fake) pill for an
average of seven years. While an
aspirin a day is recommended
for people who have had a heart
attack or stroke, the benefit for
people with diabetes who do not
have cardiovascular disease has
been more hotly debated. There
are risks from taking aspirin for
some people, so always talk to
your doctor before starting daily
aspirin. —MARTY IRONS, RPH, CDE

New Insulin
Guidelines
Previously, the American Diabetes
Association recommended insulin
as the next medication for people
who were already using two or three
other medications but still needed
help reaching their blood sugar goals.

COURTESY TEAM NOVO NORDISK; HARRY CAMPBELL / THEISPOT.COM

That’s changed starting in 2019. New
guidelines recommend a different
type of injectable medication instead:
GLP-1 agonists (or “glips”), which
are used once daily or once weekly.
Not only do they lower blood sugar,
they may also help you lose a few
pounds. Many are considered to be
heart protective too. There may still
be occasions where doctors recom-
mend insulin. It’s a good discussion to
have with your primary care provider,
endocrinologist, or diabetes educator.
—M.I.

8 DI A BET IC L I V I NG / S U M M E R 2 019

The Goldilocks Effect
Insulin keeps its effectiveness longer when it’s neither too hot nor
too cold. Until the manufacturer’s use-by date, unopened insulin
is best stored at 36 to 46°F (fridge temperature); store opened in-
sulin at room temperature. These tools can help keep insulin (and
you) safe, no matter where your summer takes you.
MED ANGEL
Together with the MedAngel
app, this wireless thermom-
PETE SALOUTOS / IMAGE SOURCE / OFFSET.COM; COURTESY MEDANGEL
eter will notify you if the
temperature of your meds
goes out of range, even in the
fridge. ($50, MedAngel.co)
Uplift &
Empower
A place for athletes
with diabetes to
share their stories.
When record-setting col-
legiate athlete Sam Benger
hung up his football jersey,
he knew he wanted to inspire
other PWDs to follow their
dreams. So Benger founded
GamePlanT1D, a nonprofit
that shares the stories of ath-
letes with diabetes through
podcast interviews and guest
blog posts. GamePlanT1D
also fundraises to help other
nonprofits, like Insulin for
Life USA, improve access to
diabetes supplies for PWDs
around the world (see p. 44).
To learn more about how
you can get involved, visit
GamePlanT1D.com.
FRIO
This one-of-a-kind case uses
evaporative cooling (aka
magic) to keep meds cool and
safe—without ice packs or
refrigeration. ($20+,
FrioInsulinCoolingCase.com)
S U M M E R 2 019 / DI A BET IC L I V I NG
Talk: INSULIN
Ask Toby
I forget to take my insulin
before I eat. What can I do
to remember? —Forgetful
Dear Forgetful,
Rapid-acting insulins like
Humalog, Novolog, and
Apidra should be taken 10 to
20 minutes before eating. But
it can be hard to remember to
do so.
To help you develop the
habit of taking your insulin
on time, try setting a goal that
links your medication routine
to an existing habit that you
already do before eating, such
as washing your hands. A goal
statement using cues might
be: “15 minutes before I eat I
will: 1) wash my hands,
2) check my blood sugar,
and 3) take my insulin.”
Setting a goal like this that
is specific—you know exactly
what you have to do and
when—and that holds you
accountable (i.e., it’s easy to
tell if you followed through or
not) can help you develop a
new routine into a habit over
time. Establishing a habit is
difficult, especially in the be-
ginning. But rest assured that
it will get easier (and more
automatic!) as time goes on.
Bottom line: Using
prompts that lead you to the
behavior you want can give
you the outcome you are
looking for. In this scenario
we used hand-washing as a
prompt to get the ball rolling.
TOBY SMITHSON, M.S.,
RDN, CDE, uses the above
strategy to link her exercise
routine with watching the
news: she tapes the news to
watch when she hops on her
elliptical for 30 minutes of
evening physical activity.
11
 FROZEN
ENTRÉES

EXPECT MORE FROM YOUR MEAL

See for yourself what makes EatingWell better!
Made with a cup of veggies, whole grains and all-natural protein.
Vacuum sealed to lock in freshness and flavor.

Better Food. See For Yourself at EatingWell.com/frozenfresh

Coming Soon!
EatingWell Frozen
Breakfast!
 SMALL CHANGES
WITH BIG IMPACT Remake
Liquid Health
Submerge yourself in these smart
water-sipping strategies to keep
dehydration at bay. PACE YOUR INTAKE As a starting
point, aim to drink about half your body
BY CINDY KUZMA weight in ounces of water per day, recom-
mends registered dietitian and certified
strength and conditioning specialist Ben
Tzeel. For example, someone who weighs
130 pounds would aim for at least 65
ounces of water each day (about 8 cups).
But don’t guzzle it all at once. Keep a ca-
rafe on your nightstand and start each day
with a glass of water. Then keep in touch
with your thirst, and drink throughout
the day. It’s also smart to drink before
and after workouts to replace fluid lost
through sweating and fast breathing.

JAZZ UP YOUR TAP Not a fan of

plain old H2O? Infuse flavor by squeez-
ing in lemon or lime. Or add sliced
cucumbers, strawberries, and sprigs of
mint to a pitcher in the fridge. Flavor
packets or drops add pizazz, and spar-
kling water counts too—choose brands
with no calories, sugar, or carbohydrates,
says national board-certified health and
wellness coach Samantha Markovitz.

CONSIDER YOUR ALTERNATIVES

Water represents the gold standard for
hydration, but other options count
toward your quota too. Unsweetened
herbal tea (hot or iced) provides flavor
without calories or carbs. Milk and 100
percent fruit or vegetable juice, within
Water is essential your carbohydrate goals, are also health-
to regulate body ful, hydrating choices. Plus, lots of foods
temperature, protect provide fluids. Fruits and vegetables
joints and tissues, and hold H2O in their cells and can provide
flush waste, including up to one-fifth of your daily water needs,
excess blood sugar. says registered dietitian Jessica Levings.

UPGRADE YOUR VESSEL Don’t

leave home—or even the kitchen—
without a bottle full of water. Choose
one that holds at least 24 ounces to help
you meet your hydration needs with just
a few refills, Tzeel advises.
ADAM ALBRIGHT

S U M M E R 2 019 / DI A BET IC L I V I NG 13
Remake

Stuck on You
Sensor sliding? Infusion
set slipping? Experts share
their tips to keep your tech
in place this summer.
BY MICAELA YOUNG , M.S.

EXPERIMENT WITH LOCATION

Finding a spot that lets you move freely—
and isn’t in the way—is most important,
says Dexcom user Christel Oerum,
co-founder and head coach at Diabetes
Strong. If your CGM sensor or insulin
pump infusion set won’t stay put, try a spot
where the skin is less oily and moves less.
“The abdomen is usually associated with
the most adhesion problems, followed by
the arms, hips, and thighs,” says insulin
pump user Gary Scheiner, M.S., CDE. He
suggests trying the upper buttock, as it’s
usually hugged by snug clothing that can
help keep the sensor in place.

GIVE IT A WASH A clean, dry surface is

important for achieving the best adhesion,
says Scheiner. And it helps if the spot is
hairless too. “If you’re gorilla-hairy like me,
shave the area first,” he adds. Oerum also
likes to prep the spot with an alcohol swab
before she inserts the sensor.

MAKE IT STICKY Applying extra

adhesive to your skin before inserting the
sensor or infusion set can help it stay put.
Be sure to put the glue around the point
of insertion—not directly on it—and let
the glue dry first so that the chemicals
don’t interfere with your device, advises
Scheiner. Some popular options? Skin-
Thanks to some Prep and Skin Tac, which are both wipes,
foundational tools— and Mastisol, a liquid adhesive that you
she’s fond of Skin Tac, “draw” on. Because the glue can be hard to
GrifGrips, and good remove—from the site and your hands—
old-fashioned alcohol Oerum recommends using adhesive-
swabs—Ariel Lawrence remover wipes like TacAway.
of Just a Little Suga’
STOP THE PEELING You can patch
ALFRED SARPEH / ROYAL LIGHT PHOTOGRAPHY

(justalittlesuga.com) the adhesive pads of peeling sensors and

stays active, carefree, infusion sets with body glue, or apply an
and connected to over-bandage before the site starts to peel,
her CGM. says Scheiner. Traditional, clear-plastic
tape like Tegaderm and IV3000 can be cut
to fit around your CGM or infusion site.
But Oerum prefers fabric patches because
they’re breathable and less likely to come
off with sweat. Water-resistant options
with custom shapes and precut holes
include Skin Grip, GrifGrips, Expression-
Med, and Pump Peelz.

14 DI A BET IC L I V I NG / S U M M E R 2 019
“NOW I KNOW
HOW DIFFERENT
SMARTPHONE
C O M P AT I B I L I T Y †

KINDS OF
W AT E R - R E S I S TA N T
WEARABLE‡

EXERCISE SMALL SENSOR

AFFECT
SIMPLE AUTO-APPLICATOR

MY GLUCOSE
1 0 - D AY S E N S O R W E A R

ALERTS AND ALARMS

LEVELS.” S H A R E G L U C O S E D ATA §

AGES 2 YEARS AND UP

ZERO
FINGERSTICKS.
*

*If your glucose alerts and

readings from the G6 do
not match symptoms or
expectations, use a blood
glucose meter to make
diabetes treatment decisions.
†
For a list of compatible devices, visit
www.dexcom.com/compatibility.
‡
The Dexcom G6 Sensor and
Transmitter are water-resistant
and may be submerged under eight
feet of water for up to 24 hours
without failure when properly
installed. §Separate Follow app
required. Available by prescription
only. Failure to use the Dexcom G6
Continuous Glucose Monitoring
System (G6) and its components
according to the instructions for use
provided with your device and available
at https://www.dexcom.com/safety-
information and to properly consider
all indications, contraindications,
warnings, precautions, and cautions in
those instructions for use may result
in you missing a severe hypoglycemia
(low blood glucose) or hyperglycemia
(high blood glucose) occurrence and/
or making a treatment decision that
may result in injury. If your glucose
DiscoverDexcom.com alerts and readings from the G6 do not
match symptoms, use a blood glucose
Jeff P., T1D meter to make diabetes treatment
decisions. Seek medical advice and
attention when appropriate, including
for any medical emergency.

© 2019 Dexcom, Inc. All rights reserved.

This product is covered by U.S. patent.

LBL016049 Rev002
Remake

Smart Servings
Rethink how you serve your meals and snacks
and you’ll become a portion pro in no time.
BY JULIE KENDRICK

SEE THE SERVING “At home, I mea-
sure out a perfect portion of food or
drink to see how it looks in my dishes,”
says Jill Weisenberger, M.S., RDN,
CDE, author of Diabetes Weight Loss:
Week by Week. “This way I’ll know in
advance that, say, my portion of wine is
up to a specific design etched into the
glass. You can do the same for ice cream,
cereal—really for any food and dish that
has markings of some sort.” To become
lead you to feel like you’re portioning
out a small amount when you’re really
taking more than your ideal serving.
Break out those dessert plates you’re
saving for special occasions. Treat
yourself like an honored guest and
arrange your portions on one of those
lovely, smaller plates. You’ll feel in-
dulged, not deprived.
BUY BIG, PACKAGE SMALL
for 25 years, buys healthy ingredients
like nuts in bulk, then repackages them
into single-serving containers. She
snagged a glass food-storage container
set on sale, so now it’s easy to fill up
the containers all at once. Some of
her serving-size go-tos: a handful of
almonds fits in a baby-food-size jar, ¼
cup of hummus or guacamole fills a
1.5-ounce container, and a serving of
defrosted edamame in the pod fits in a
BLAINE MOATS; STYLING: SUE MITCHELL

a pro eyeballer, measure out your ideal
serving size—best determined with
the help of your health care team—for
several foods, such as berries, rice, soup,
and fish, a few times each month.
REPURPOSE PETITE PLATES
Giant bowls and jumbo serving
utensils may make it easier to serve a
summertime crowd, but these can also
Weisenberger suggests preportioning
foods into single-serving baggies or
containers. “For example, if your ideal
portion of crackers is six, put six crack-
ers each into several baggies and pop
those bags back into their original box.”
Voilà—perfect grab-and-go snacks. To
save money, Carrie Boe, a certified health
coach focusing on diabetes management
who has been living with type 2 diabetes
1½-cup bowl.
PILE ON THE VEGGIES Every time
you serve yourself a meal, think “veggies
first,” advises Boe. Load your plate with
big portions of colorful fresh veggies,
then add in moderate helpings of lean
protein and healthy fats. This way, you’ll
naturally crowd out space that might be
taken up by less-nutritious options.

16 DI A BET IC L I V I NG / S U M M E R 2 019 + Get more serving-size tips at EatingWell.com/CarbServings

Real People.
Real Weight Loss.¨

Real Results!

Laura P. lost
weight and
kept it off
with TOPS®

Weight-Loss Support

Proven Effective

Affordable k !
Less t han $ 2 a w e e

TRY IT FREE

Find a chapter or start your own. All it takes is you and three friends. 800-932-8677 www.tops.org/DL
 Live Life without pain
Plantar Fasciitis • Arthritis • Joint Pain • Heel Spurs • Back & Knee Pain

I‘ve had lower back pain for

years. Walking in these shoes
was life changing for me. I feel
like I’m walking on air.
PATENTED VERSOSHOCK¨ SOLE
SHOCK ABSORPTION SYSTEM – Bill F.

Enjoy the benefits of exercise

with proven pain relief.
85 91 92 75
LESS
%
LESS
%
LESS
%
LESS
% Ultimate Comfort
Renewed Energy
KNEE BACK ANKLE FOOT
PAIN PAIN PAIN PAIN Maximum Protection
Improve Posture
*Results of a double-blind study conducted by Olive View UCLA Medical Center.

G-DEFY MIGHTY WALK $150 AVAILABLE

$ 30 OFF
Men Sizes 7.5-15 M/W/XW Women Sizes 6-11 M/W/XW
YOUR ORDER
- Gray TB9024MGS - Gray/Salmon TB9024FGP Promo Code MG6FLL1
- Blue/Black TB9024MLU - White/Purple TB9024FWP www.gravitydefyer.com
- Black TB9024MBL - Purple/Black TB9024FLP
Expires September 30, 2019
Free Exchanges • Free Returns
100% Satisfaction Guaranteed
Call 1(800) 429-0039
Gravity Defyer Corp.
10643 Glenoaks Blvd. Pacoima, CA 91331

VersoShock¨ U.S Patent #US8,555,526 B2. May be eligible for Medicare reimbursement. This product is not intended to treat, cure or prevent any disease. $30 off
applies to orders of $100 or more for a limited time. Cannot be combined with other offers. 9% CA sales tax applies to orders in California. Shoes must be
returned within 30 days in like-new condition for full refund or exchange. Credit card authorization required. See website for complete details.
 EVERYDAY WAYS TO
IMPROVE YOUR HEALTH Balance
When the Shoe Fits
Everyone needs good footwear. But when you have
diabetes, shoes are about more than just fashion.

BY CHRISTINE YU

It’s estimated that up to 50 percent of
people with diabetes have peripheral
neuropathy, a type of nerve damage that
affects your ability to sense pain and hot
or cold temperatures. And as many as
half may have no symptoms. “Normally,
if you have a blister, you feel it and stop
wearing a certain shoe. But if you don’t
have sensation in your feet, you may
DORIAN2013 / GETTY IMAGES
keep wearing the shoe and walking on
the area that’s sore,” says Monara Dini,
D.P.M., a podiatrist in the Center for
Limb Preservation at UCSF Medical
Center. Those pressure points can turn
into foot ulcers and cause a cascade of
problems. But the right footwear can go
a long way toward keeping serious foot
complications at bay.

S U M M E R 2 019 / DI A BET IC L I V I NG 19
Balance: WHEN THE SHOE FITS
Finding the Right Fit
Since shoes break down over time, take
inventory every 6 to 12 months. How
do your feet feel in the shoes? Have any
parts of the shoe worn down? Telltale
signs shoes need to go: they do not feel as
supportive, the heel caves to one side or is
worn down, the forefoot shows excessive
wear, and the lining is thinning or tearing.
Walking and jogging shoes should be re-
tired at 300 to 500 miles, or at least every
5 months. When you’re ready to hit the
store, keep these tips in mind.
LOOK FOR FOOT-
FRIENDLY FEATURES
Start with a good supportive sole. “Cush-
ioned outer soles, like EVA soles on run-
ning shoes or Vibram soles on some dress
shoes, are shock-absorbent,” says John
Giurini, D.P.M., chief of podiatry at Beth
Israel Deaconess Medical Center.
Opt for shoes made from breathable
material like fabric or soft leather, and with
laces or Velcro, which let you adjust the fit
to your feet. A padded tongue and collar
(the rim around the shoe) will cushion
your feet and ankles. If you have hammer-
toes or Charcot joint, look for extra-depth
shoes to accommodate these structural
foot changes. Giurini recommends steer-
ing clear of rigid leather or rubber shoes
and slip-on styles like loafers.
Walking or athletic shoes are a good
choice for everyday wear. For vigorous ac-
tivities like hiking, it’s even more import-
ant to find a shoe that fits well and protects
your feet and ankles. “There’s a lot of up-
and-down movement when you hike, so
it’s important to stop and check your feet
regularly,” advises Dini.
While wearing sandals and flip-flops
may seem like the perfect way to stay
cool during warmer months, open-toe
styles don’t safeguard your toes and feet.
“The straps can also put pressure across
the foot and lead to sores,” says nurse
and certified diabetes educator David
Miller, RN, M.S.Ed., diabetes care coor-
dinator for Community Health Network
in Indianapolis.
TRY THEM ON
There’s only one way to tell if a shoe fits—
try it on. Since your feet change shape and
size over time, have them measured by a
certified shoe fitter or pedorthist each time
20 DI A BET IC L I V I NG / S U M M E R 2 019
you buy new shoes. (You can find one be molded around these problem areas
at abcop.org.) Shop at the end of the day and disperse the shock, allowing the area
when your feet tend to be bigger. And if to float rather than hit the ground directly.
you have inserts or orthotics, don’t forget Ask for inserts specifically designed for
to bring them! people with diabetes, which provide three
When you try on a pair of shoes, stand layers of protection and support. “Over-
up. “You should have about an inch of the-counter insoles could be appropriate
room at the end of your toes,” says Karen for common conditions like plantar fas-
Andrews, M.D., an associate professor in ciitis or foot or ankle pain, but significant
the department of physical medicine and foot problems usually will require a cus-
rehabilitation at the Mayo Clinic. “Make tom solution,” says Giurini.
sure your foot has space to spread and
the shoe is wide enough to accommo- DO YOU NEED
date your foot without creating pressure “DIABETES-FRIENDLY SHOES”?
points,” she says, but not so much space If your blood sugar is in your goal range
that your foot slips side-to-side. Feel inside and you don’t have a history of foot
the shoe too. Seams or bulky linings can ulcers or neuropathy, stick with shoes
bunch up and cause hot spots. from your local store. If you have a
history of serious diabetes-related foot
DON’T AIM FOR SNUG disease, therapeutic shoes may help.
With neuropathy, the decreased sen- They’re designed to redistribute the
sation in your feet can make it hard to forces applied to your feet when you
determine if a shoe fits. “Oftentimes, peo- walk, reducing your risk of foot ulcers.
ple choose a shoe that’s too small. They Medicare Part B may help pay for
perceive the snug feeling as a good fit, but therapeutic shoes and inserts. If you
it can be too tight,” says Giurini. A narrow qualify and have a prescription from a
toe box can squish your toes and cause podiatrist or another qualified physician,
corns, calluses, and other injuries. you’ll be fitted by a podiatrist, pedorthist,
or orthotist and receive either one pair of
PAY ATTENTION TO YOUR SOCKS extra-depth shoes and up to three inserts,
Socks provide an extra layer of protection or one pair of custom-molded shoes or
between your shoe and skin, reducing inserts and up to two additional inserts
the risk of blisters. Melissa Joy Dobbins, each year.
M.S., RDN, CDE, recommends seamless,
moisture-wicking styles that keep your feet
dry and don’t pinch around the calves or
ankles. Look for breathable material like
cotton, wool, or acrylic, especially for exer-
cise. A little extra padding on the heel and
ball of the foot helps too.
BREAK THEM IN SLOWLY
It’s exciting to get a new pair of shoes, but
don’t wear them all day right out of the
box. “Wean into wearing new shoes the
first week,” says Andrews. Start with an
hour the first day and add 30 minutes each
day. Once you get to three hours with no
hot spots, you’re good to go. Not sure your
shoes are right for your feet? Your podia-
trist can evaluate them.
DO YOU NEED INSOLES?
Bunions, hammertoes, and other changes
to the shape of your foot can create pres-
sure points and sores. Custom inserts can
HAPPY + HEALTHY FEET
1. Check your feet every
day. Look for redness, swell-
ing, blisters, or skin or nail
changes. Use a mirror or ask
for help if you have trouble
seeing your feet.

2. Wash your feet daily. Use

warm, not hot, water and dry
well after washing, especially
between your toes.

3. Keep your toenails

trimmed. Your podiatrist can
help with this too.

4. Don’t go barefoot. It’s easy

to step on something and hurt
your feet, so keep them cov-
ered, indoors and out.

5. Shake out your shoes.

There may be a stray rock (or
LEGO!) hiding inside.

6. Visit your podiatrist. Get a

complete foot exam annually
(or every two to three months
if you have neuropathy).
 SHOP SMART

Dress Up
You have lots of choices
when it comes to dressing
your salad. Here’s how to
find options that are both
nutritious and full of flavor.

BY RACHEL MELTZER WARREN , M.S., RDN Fall for Fat

Fat is not the enemy! In fact,
pairing vegetables with a
little fat (such as what you’ll
find in salad dressing) helps
your body absorb valuable
nutrients like lycopene and
beta carotene, antioxidants
that help keep arteries healthy.
While limiting total fat can
be a strategy to help limit
calories, many low-fat or light
dressings are not necessarily
low-cal. When you look at fat
on the Nutrition Facts label,
focus on saturated fat rather
than total fat. Limiting satu-
rated fat may help lower your
risk for heart disease.

Get Smart
About Sugar
High-fructose corn syrup,
agave, honey, brown sugar,
fruit juice, and plain old white
table sugar are all types of
sugar that can be found in salad
dressings. Most salad dressings
will have some form of sugar
added, but fat-free salad dress-
ings are often higher in sugar
and carbohydrates than full-fat
varieties. Check the Nutrition
Facts label to see how many
BLAINE MOATS; STYLING: SAMMY MILA & LESLIE POYZER

grams of sugar and carbs are in

each serving.

BUILD A BETTER SALAD

Aim to fill your plate
STRAWBERRY SPINACH SALAD
Baby spinach + chopped red onion + sliced strawberries
with at least 2 to 3 cups
+ diced avocado + toasted walnut pieces + vinaigrette of greens and ½ to 1 cup
296 CAL / 27G CARB of other produce.

22 DI A BET IC L I V I NG / S U M M E R 2 019
 Balance

Mix & match dressings

with these salad ideas!
Shake Out
Sodium
Salad dressings can be a
surprisingly high source of
sodium: we found dressings
that packed as much as
360 mg into one serving.
Looking at the Nutrition
Facts label can help you keep
sodium in check, which is
especially important if you’re
limiting your sodium for
heart health.

Mind Your Serving

A typical portion of salad
dressing is 2 tablespoons.
Check the Nutrition Facts
panel to confirm the serving
size of your favorite dressing—
and then use a measuring
spoon to see how your normal
portion compares. If you’re
using more than 2 tablespoons,
remember to account for the
additional calories, sodium,
and saturated fat.

Know Your
Numbers
Look for dressings that have
the following per serving
(2 tablespoons):
≤ 150 calories
≤ 5g carbohydrates
≤ 2.5g sat fat CHOPPED COBB SALAD
≤ 180mg sodium Romaine lettuce + chopped tomato + chopped cucumber +
sliced mushrooms + sliced cooked chicken breast +
chopped hard-boiled egg + cannellini beans + creamy dressing
410 CAL / 17G CARB

DL
APPROVED

Newman’s Own Bolthouse Farms Annie’s Lite

Sugar Organic Oil & Chunky Blue Cheese Raspberry
Free!
Vinegar Dressing Yogurt Dressing Vinaigrette Vinaigrette

Serving: 2 Tbsp. Serving: 2 Tbsp. Serving: 2 Tbsp. Serving: 2 Tbsp.

Cal 140, Carb 1g, Cal 35, Carb 1g, Cal 45, Carb 5g, Cal 70, Carb 3g,
Sat. Fat 2.5g, Sat. Fat 1g, Sat. Fat 0g, Sat. Fat 0.5g,
Sodium 135mg Sodium 135mg Sodium 55mg Sodium 170mg

VINAIGRETTE CREAMY FRUIT-BASED FLAVORED

+ Get the full salad recipes at EatingWell.com/SaladDressing S U M M E R 2 019 / DI A BET IC L I V I NG 23

 MONEY

Get Your Health

Claims Covered
Appealing a claim denial isn’t
hard—and preventing the denial in
the first place is even easier.
BY DEBBIE KOENIG
ILLUSTRATIONS RICHARD LILLASH

I
f you have health insurance, at some point you may
receive a bill for something that you thought would be
covered. A 2017 study from the Doctor-Patients Rights
Project found that 24 percent of people with chronic
illnesses (including diabetes) had a claim denied by their insur-
ance company. But among those who appealed the decision,
the denial was overturned nearly half the time. “Often people
assume the insurance company made a mistake and will fix
it—but without an appeal that doesn’t happen,” says Susan
Null, a principal at the medical bill advocacy firm Systemedic,
Inc. Anytime you get an unexpected bill, you need to be the
one to start investigating, says Null. “Without you initiating
conversations, nothing’s going to happen,” she says.
 Balance

Prevention Is the
Best Medicine
The best way to ensure claims are
covered happens before you even
see a provider: Call your insurance
company. Your doctor doesn’t know CHRISTEL APRIGLIANO
the particulars of your plan, but your
insurance company can tell you exactly
what’s covered in your policy, as well She’s the CEO of the Diabetes Patient Advocacy Co-
as which providers and pharmacies alition, but sometimes Christel Aprigliano has to ad-
are in-network. Call to check what’s
covered before scheduling tests and vocate for herself. After outpatient surgery for trigger
procedures, or filling new prescriptions. finger (a complication of diabetes that causes a finger
For pre-approval of procedures, ask
your doctor’s office for the Current to get stuck in a bent position), she was billed $1,200—
Procedural Terminology (CPT) codes
they plan to use, then read these exact the anesthesiologist was out-of-network. Aprigliano
codes to your insurance company. “If pushed back immediately, arguing that since she’d
they say you don’t need something pre-
authorized, get it in writing,” says Adria gone through the proper pre-authorization proce-
Gross of MedWise Insurance Advocacy.
Even what’s supposed to be a free
dures, she had no way of knowing.
annual physical can lead to unexpected Ultimately, she won.
out-of-pocket expenses, Null says, since
the insurance company and your doctor
may not have the same definition of
routine testing. Arrive at your physical
with the specific CPT codes approved
by the insurance company, though, and
you should be fine.

If You Get a Denial Making the Call

Even when you do everything right,
sometimes an explanation of benefits
(EOB) delivers bad news (or is confus-
ing). EOBs differ in structure and sub-
stance across insurance companies—but
they almost always give as little informa-
tion as possible, says Null. This makes it
hard to determine if your claim has been
processed correctly. You’ll need to call
the insurance company and ask a repre-
sentative to explain it to you.
Before you do, though, make sure you
have an itemized bill from your provider,
and compare it to what appears on the
EOB. Did you see multiple doctors in
one visit? Check that each is listed with
separate procedure codes. “If the insur-
ance company sees the same code listed
twice for one doctor, they won’t cover it,”
says Gross.
Anytime you call your insurance com-
pany, the more information you gather,
the better. Here’s step-by-step advice
from medical billing advocates:
• Ask for a reference number and the
name of the person you are speaking
with. Write both of these down, along
with the date and time. “I’ve gotten
denials turned around because a repre-
sentative gave incorrect information,”
Null says.
• In certain situations, Gross recom-
mends requesting written confirma-
tion of what you’ve been told: when
the representative says a procedure is
covered or pre-authorization isn’t re-
quired, and when someone quotes you
the cost of a procedure or medication.
You may need to go up the ladder to
get a verification letter.
• If something feels wrong or inconsis-
tent, ask more questions. Don’t hang
up until you understand.
• Not getting answers? Ask to speak with
a supervisor.
• If the representative says your pro-
vider made a mistake or didn’t include
enough information, call the provider
immediately.
• If the provider points a finger back at
the insurance company, go back and
ask the representative to set up a three-
way conversation, so you can all talk.
• At the end of each call, ask one last
question: Are you certain about what
you’ve just told me, or do you need
additional information? Then ask
whether the call has been recorded.
“That seals the deal if you ever need to
dispute something,” Null says.

S U M M E R 2 019 / DI A BET IC L I V I NG 25
Balance: MONEY

Insider
Tips from
Advocates
Filing an Appeal n As soon as you
Most claims that are denied for get a bill, pay atten-
If phone calls don’t get you anywhere, medical reasons will have three levels of tion. Don’t assume
it’s time to appeal. Your EOB will appeal, two with the insurance company
include instructions on filing and and then an external review, conducted someone else will
timing, so consult it first. But before by an independent party. You’ll need catch mistakes.
you start the process, check with your to provide more information with each
provider’s office—they’re entitled to round, to counter the reason for each n Many first appeals
appeal, too, and because they know denial. Sometimes, you’ll feel like you’re
the process better, they stand a better playing detective. “You have to lead the are denied outright—
chance of winning. If the denial is for insurance company from point to point don’t give up.
a medical reason (rather than because and explain specifically, like in a legal
the treatment is simply not covered), case, why they shouldn’t be denying the n If you’re uncertain
your doctor can request a peer-to-peer claim,” says Null.
review. She’ll talk on the phone with a After your appeals have been ex- about how to file an
doctor at the insurance company and hausted, don’t give up! Ask for an appeal, your state’s
explain your treatment plan. If your external review, and request someone Consumer Assis-
provider’s appeals don’t succeed, find who’s trained in diabetes care to review tance Program can
out what reason the insurance company the case. If that review goes in your
gave, then refute it when building your favor, the insurance company is legally help. If your state
own case. required to pay. doesn’t have a CAP,
the Centers for Med-
icaid and Medicare
Services’ website
(cms.gov) lists other
agencies that can
help you.

n If you see lots

of doctors due to
complications of
MELISSA LEE diabetes, consider
hiring a medical
A community relations director in Milpitas, billing advocate as
California, Melissa Lee has had type 1 diabe- a sort of concierge
tes for almost three decades. When she was who’ll handle prob-
lems on your behalf.
denied coverage for a CGM system, she re-
Rates can be as
searched online to find the insurance compa- low as $50 a month
ny’s medical policy, which isn’t usually shared per person, and it
could save you hun-
with patients. It spells out the criteria for cov-
dreds, says Null.
erage. She met all the criteria, so she was able Consult the Alliance
to build a successful case using her logged of Claims Assis-
glucose numbers and other documentation. tance Professionals
(claims.org) to find
an advocate.
 FITNESS

Move.
Now!
Moving throughout the day is
WHOO
just as important as setting
aside time to exercise. Here’s
SH

how to fit it all in.

WRITING MICAELA YOUNG , M.S.
WORKOUT MICHAEL LYNCH, M.S., RDN, CDE, RCEP
BLAINE MOATS

S U M M E R 2 019 / DI A BET IC L I V I NG 27
 Build Your Move-More Plan
1 MAP OUT
YOUR WEEK
Sketch out a calendar that
lists each day of the week and
breaks each day into half-hour
blocks. Then, think about your
typical week and go through
each day: shade in the blocks
during waking hours that
you spend mostly sitting or
reclined. This can include
commuting, using a computer,
reading, and watching TV.
2 IDENTIFY YOUR
SEDENTARY BLOCKS
With your map complete, take
a look at the whole week at
once without judgment. What
do you notice? Tally up the
hours that you spend sitting
or reclining each day. Do you
see any windows of time
where you could choose to be
more active? Are there other
times where it would be less
appropriate to move more?
3 MAKE YOUR
MOVEMENT PLAN
Look at any shaded blocks of
90 minutes or more—these
present prime opportunities
to work in more movement.
Think about how you could
add in a few minutes of ac-
tivity here and there. To set
your plan into motion, use
a different-color marker to
draw lines at the times you’re
committing to move.
4 CHOOSE YOUR
MOVEMENT
Any activity counts! Need
ideas? The following moves
are all designed to break up
sedentary time. Some get you
up and out of your chair, while
others can be done (stealthily)
while seated. Aim to move for
a few minutes every 30 min-
utes. Start small by choosing
one or two moves, or combine
moves to fit your situation.

Pick Your Moves

A.

Strengthen your B.
side abs to support
your back

Download a
worksheet at
EatingWell.com/
MoveMore to
build your
own plan!

Standing Side Crunch

10 CRUNCHES ON EACH SIDE

Stand tall with your feet hip-width apart and knees soft. Gently rest your
hands on the back of your head, elbows out (A). To begin, shift your weight to
your left foot. Simultaneously raise your right knee and lower your right elbow
with the intention of touching them together (B). Return to the starting posi-
tion and repeat. Focus on originating the movement from your core (not your
leg or shoulder). To make this easier, place your opposite hand on a table or
wall for added balance.

28 DI A BET IC L I V I NG / S U M M E R 2 019
 Balance: FITNESS

Improve coordination &

body control by moving in
unexpected ways

B. C.

CRAWL FORWARD CRAWL BACKWARD

A.

Bear Crawl 8 CRAWL-STEPS FORWARD + 8 CRAWL-STEPS BACKWARD

Start on your hands and knees on the floor. Place your hands
slightly wider than shoulder-width apart and bend your knees
and feet at a 90-degree angle, toes pointed down to the floor.
Contract your core and use your leg muscles to lift your knees
a few inches off the ground, so your hips are parallel with the
floor. Now your hands and toes are the only things in contact
with the ground (A). Aim to keep this form with your knees
close to the ground as you simultaneously move your right
hand and left foot forward to crawl (B). Repeat with your left
hand and right foot. Continue, crawling across the room. When
you reach a stopping point, crawl backward by simultaneously
moving one hand and the opposite foot back until you return to
your starting point (C). If you have limited space, you can take
two steps forward, then two steps backward. As you crawl, be
mindful and remember to breathe. The goal: small, smooth,
and gentle movements.

Raise your
heart rate &
improve your
mobility

A. B. C. D.
READY
FRONT CROSS KICK
STANCE
PUNCH

Front Punch, Cross & Kick Combo 4 COMBOS ON EACH SIDE

Begin in a boxing stance with your right foot facing forward and
your left foot behind it, slightly opened to the left. With your knees
soft, raise your fists up near your chin, as if you are guarding your
face. Lean forward slightly and engage your core as if to brace for
a punch. This is your ready stance (A). Jab your front (right) fist
forward: keep your fist tight and extend your arm with control,
finishing with your palm facing downward (B). Bring your fist
back to guard your face (A). Next, throw a forward punch across
your body with your left fist. Generate more power by rotating
your shoulders and hips forward, pivoting on your left foot, as
you punch (C). Return to ready stance (A). Last move: forward
kick. Transfer your weight to your front (right) foot and gently lean
forward as you lift your left knee toward your chest and drive
through your heel to kick forward (D). Kick only as high as you’re
comfortable. Return to ready stance (A). Repeat this combo three
more times, then switch sides so your left foot is in front.

S U M M E R 2 019 / DI A BET IC L I V I NG 29
 Why Moving A.
More Matters Strengthen
thighs to help
Exercise is often treated as a task to prevent knee &
check off so that we can move on with back injuries
our day—but the rest of our to-do lists B.
usually involve a lot of sitting. It’s tough
to fit in movement when sedentary be-
havior is intertwined with all aspects of
everyday life, says Michael Lynch, M.S.,
RDN, CDE, the registered clinical exer-
cise physiologist who created this plan.
Make no mistake: setting aside 30
minutes each day for moderate exercise
like walking or riding a bike is import-
ant. And it has amazing health benefits:
improved insulin sensitivity, reduced
anxiety, and improved sleep, to name a
few. But experts now agree that what you
do between exercise sessions can have just Sumo Squat
as big of an impact on your health and 15 SQUATS
your diabetes management. All this incre-
mental movement burns calories, reduces Stand with your feet slightly wider than your shoulders. Point
high blood sugar, and boosts insulin ac- and align your toes and knees outward, opening your hips as
tion. Plus, it all counts toward the overall feels comfortable. Press your palms together in front of you
goal of 30 minutes of heart-pumping to help keep your chest and head up (A). Lower into a squat,
activity each day of the week. keeping your knees behind your toes and your weight in your
heels to protect your joints (B). Begin with shallow squats
and work toward stopping just before your knees are at a
90-degree angle. Push up to the starting position.

Build arm
strength to help Isometric Biceps Hold
with everyday A. HOLD FOR 30 SECONDS
movements like
lifting & holding This is an isometric exercise, which means it in-
volves contracting and holding a muscle without
moving it. (It’s a stealthy way to get some exercise
in at work.)

Sit behind a heavy table or desk (that you cannot

lift) with your shoulders back and down, chest
and head up, and feet flat on the floor. Use a
chair that allows your elbows to be at about
the same height as the table. Place your palms
on the underside of the table, with your thumb
wrapped around the top. (If the table is too thick,
keep your thumb underneath.) From this posi-
tion, engage your biceps muscles and attempt to
lift the table (A). How hard you make this is up
to you. The goal: Find a tension that you can hold
consistently for a full 30 seconds. When you’re
finished, gently release the contraction.

30 DI A BET IC L I V I NG / S U M M E R 2 019
 Balance: FITNESS

Seated Knee Lift

10 KNEE LIFTS

Sit on the edge of a sturdy chair with your knees bent

and toes touching the floor. Grasp the sides of the A.
chair behind your hips with a secure grip. Engage
your core and arm muscles, and lean back slightly,
keeping your back straight and chest high (A). Keep
your upper body here as you exhale, grip the chair,
and bring your knees toward your chest, stopping at
a height that is right for you (B). Then, keeping your
upper body still, lower your knees and gently tap
your toes to the ground. Use your grip on the chair to
B.
help you lift and lower your legs and keep you steady.
Challenge yourself by slowing this movement down, Strengthen lower
raising and lowering your legs with control rather abs to help reduce
than using momentum. stress on your hips
& lower back

If you experience back pain at any time during this ex-

ercise, stop and rest. Before beginning again, analyze
your form. Try engaging your core (as if bracing for
impact), putting more weight on your arms, or lifting
your feet only a few inches off the ground.

Stabilize your B.
core to improve
posture

A. Work your
shoulders, chest B.
& triceps with
one move! A.

Heel Touches Chair Dip

10 HEEL TOUCHES ON EACH SIDE 8 CHAIR DIPS

Sit tall in the middle of a chair with your shoulders back,
chest and head up, and feet flat on the floor. Engage your
core and place your arms at your sides with your hands
hanging in front of the chair, fingers pointed down (A).
Begin by reaching your left hand straight down toward your
heels, keeping your chest and head facing forward, until
you feel a gentle stretch in your right side (B). Return to
sitting upright, allowing the movement to stem from your
waist. Pause here to re-engage your core, then switch sides.
Aim for slow and smooth back-and-forth movements.
Sit in a sturdy chair. Place your hands on the front edge of
the seat, on either side of your hips. Roll your shoulders
back to keep your chest elevated and head up. Push up
through your shoulders to lift yourself up off the seat. Prac-
tice raising and lowering here. When you’re comfortable,
walk your feet out so that your hips clear the chair (A). To
dip down, slowly lower your hips as your elbows bend be-
hind you. Lower only as far as you are comfortable pushing
up from, stopping before your elbows are at 90 degrees (B).
Lift back up using your arms, shoulders, and legs.

S U M M E R 2 019 / DI A BET IC L I V I NG 31
Inspire
SHARING STORIES
MAKES US STRONGER

I DID IT!

A Fresh Start
Finding a supportive health care team—
and her local farmers’ market—helped set
Kristen Canfield on a path to health.
BY AMY PATUREL , M.S., M.P.H.
PHOTOS JUSTIN KASE CONDER
WEIGHT IN 2017
280 LBS.
CURRENT WEIGHT
189 LBS.
W
hen Kristen Canfield’s parents split when
she was young, she began spending sum-
mers with her mother and grandmother,
a Southern cook with an affinity for lard
and butter. The rest of the year, she lived with her father and
stepmother.
“My father was always away for work. My stepmom
cooked, but she fried everything, covered it in gravy, or
served up hot dogs and pizza,” says Canfield, now 43, a pa-
tient counselor and grocery store clerk in New Bern, North
Carolina. “When we ate fruits and vegetables, they were usu-
ally canned, not fresh. My favorite fruit was applesauce,” she
adds with a laugh.
That style of eating continued through her 20s, and in-
cluded drinking 40 ounces of soda a day. When she was in
her early 30s, though, she became frustrated because she
couldn’t find clothes that fit—she found herself sitting at the
beach in shorts and an oversized tank top, instead of a bikini
like her friends. “I was almost 250 pounds,” says Canfield.
“I felt like a beached whale and decided ‘I need to do some-
thing about this.’”
She boosted her fruit and vegetable intake and squeezed
in some exercise, but in April 2012, when she was 36, she re-
ceived unexpected news. Her OB-GYN ran a battery of tests
during an annual exam, including a glucose stress test, and
diagnosed her with type 2 diabetes.
“When I first got diagnosed, it scared me,” she says. “I
kept thinking, ‘This can’t be happening—I’m too young.’”
Canfield’s OB-GYN referred her to her primary care doc-
tor to manage the condition, but her PCP didn’t agree with
the diagnosis. “He knew I had a family history of diabetes.
He had my test results. But he didn’t think I had diabetes,”
says Canfield. So, she found a new primary care physician to
help her manage the disease—and that’s when she began to
regain control of her life.
“I hate taking pills and I didn’t want to be on medicine
for the rest of my life,” says Canfield. So, she worked with her
new doctor and began taking the lowest possible dose
of metformin to help keep her blood sugar levels
steady. She started working out at the gym,
meeting with friends to walk on weekends,
and searching for healthful recipes online.
And it worked … for a while.
In December 2015, Canfield con-
tracted a virus she couldn’t kick: she
was sick for 18 months. She started
comforting herself with food while she
suffered through five rounds of antibi-
otics and steroids during her recovery.
The medication made her gain weight,
and debilitating viral symptoms, such as
fatigue, sinus pressure, and pain, stood in the way of exercise.
The result: her blood sugar skyrocketed to more than 400
mg/dL and her weight started inching toward 300 pounds.
Her doctor increased her metformin dose and added
another medication, Invocana, which helped Canfield bet-
ter manage her blood sugar. But she struggled to drop the
weight. By the end of 2017, she was anxious, tired, and de-
pressed. “I was embarrassed by the way I looked, and I was
scared because my blood sugar levels were unsteady,” she
says. “I knew it was time to change things or I was looking to
go to an early grave.”
She decided to attend classes through a diabetes pro-
gram at CarolinaEast Medical Center, the hospital where
she works. That’s where she learned that her soda fix was
sabotaging her efforts. “The first thing my doctor said was,
‘Get off the sodas,’” says Canfield. “It turned out regular soda
wasn’t the only culprit. Diet drinks were actually worse for
my blood sugar.”
Over the course of three months, she weaned herself off
both naturally and artificially sweetened beverages—first by
going from three sodas a day to one. Over time, she gradu-
ated to drinking only two sodas a week. By June 2018, she
was no longer drinking soda. Next, she gave up sweet tea,
replacing it with green tea that’s only half sweet. Finally,
she cleaned up her coffee, which she previously had spiked
with 5 teaspoons of sugar. Now, she adds just a splash of
sugar-free creamer.
“I noticed my clothes were getting bigger just from cut-
ting out certain beverages,” she says. “That made me think, ‘I
can do this,’ and I started paying attention to the eating plan
my doctor laid out for me.”
Canfield realized many of the foods she thought were
healthy were compromising her blood sugar. She began mak-
ing small changes, such as searching for lower-carb recipes
online and making swaps like cauliflower for potatoes and
spaghetti squash for pasta (shh, don’t tell her husband!).
She started visiting the farmers’ market each week for more
appealing fresh produce instead of buying canned. She
also started making time for exercise.
“I’ll close my door at the office and do
some squats or I’ll take a 10-minute break
and walk the halls,” says Canfield. “I have
six acres of land, so after work, I get out-
side with my dogs and run.”
Just seven months after cutting out
soda, Canfield had shed nearly 100
pounds. Her next goal: to be able to
manage her diabetes without medica-
tion. “I’m not where I want to be. It’s
still a long journey. But I’m going to keep
doing it,” she says, “one step at a time.”

What Worked for Kristen

QUIT SODA “I knew soda wasn’t good
for me, but I never realized how much it
was impacting my blood sugar—or my
weight. Now, when I drink soda, it makes
me sick.” Instead, she sips on lightly
sweetened green tea and water.
PLAY WITH FOOD “I go to the farm-
ers’ market each week and buy fresh
produce. I’ll go online for inspiration and
then take healthy ingredients like cauli-
flower and spaghetti squash and make
something tasty with them.”
BE PATIENT “When I first started this
journey, I failed a lot. I felt like I was tak-
ing three steps back instead of one step
forward. But if something didn’t work, I
tried something else. I learned I can do it.
I just have to believe in myself.”

S U M M E R 2 019 / DI A BET IC L I V I NG 39
Inspire
WHAT I KNOW NOW
Lea’s Rules
When I got this
diagnosis I took
control. I said to
myself, ‘I don’t
want to die young.’
I’d like to make it to
my hundreds.
STOMACH PAIN PROMPTED A
DIAGNOSIS “In 2014, I went to the
doctor because I had persistent abdom-
inal pain. I had so many tests, but the
doctors were unable to tell me what that
was about. Six months later I went back
for a follow-up. The pain was gone but
my A1C was 11 [percent] and my blood
sugar was 500 [mg/dl]. My brother has
[diabetes], my mother had it, and yet I
was still so shocked—but so thankful
that they did that bloodwork.”
FIGURING OUT DOSING WAS A
LIFESAVER “I was immediately put
on metformin and joined a study that’s
supposed to go on for a decade. The
goal is to find out what medicine goes
best with metformin, so I’m also taking
Victoza. I take 1,000 mg of metformin
in the morning and 1,000 mg at night.
40 DI A BET IC L I V I NG / S U M M E R 2 019
I recently figured out that if I separate
my doses, I’ll feel better on the medica-
tion. [At night] I set my alarm, take my
metformin and go back to sleep. I also
separate it from my coffee intake in the
morning to help my stomach.”
LOSING WEIGHT WASN’T THE GOAL
“I’ve lost 60 pounds since my diagnosis
and my A1C is now 5.8 [percent] but
I’ll always be a very positive-body-image
person. Weight loss was never important
to me—I’ve joked about this a ton in
my stand-up. Sure, I’m happy I lost the
weight, but it’s more because I needed to
versus how I look. I’ve always been sexy!”
PLANNING ALWAYS HELPS “I don’t
eat much most days because I don’t
have much of an appetite, but I always
keep hard-boiled eggs in my fridge. I’m
a planner. If I’m out with friends, let’s
say it’s brunch, I’ll have the bubbles—a
mimosa without orange juice—eggs and
maybe bacon or sausage. If I haven’t had
a lot of bread that week, I’ll have a slice
of wheat toast. Dinner is protein-based
with lots of green vegetables—I plan
and I don’t cheat on food. That’s the deal
I made with myself.”
GIVING UP SWEETS WAS AN EASY
CHOICE “I don’t give an eff about a
cupcake. I know that sugar is addictive
and people struggle with this all the time.
I’m not shaming [others]—I know it’s
hard—but I don’t want to eat cake. I’d
rather have 10 years of my life. When I
TINA TURNBOW
got this diagnosis I took control. I said to
myself, ‘I don’t want to die young.’ I’d like
to make it to my hundreds. Why can’t I
be the lesbian George Burns?”
Time to plan
the
Map out vacation dates, kids’ camps, and road
trips with Cozi, the #1 family organizing app.

Get Cozi, it’s free!

Plus get the 2019 Summer Planner
when you join.
Inspire

REAL LIFE

Rolling with
Sparling
traveling with
her (new)
suitcase

the Punches
Even with expert planning, traveling with
diabetes doesn’t always go as planned.

BY KERRI SPARLING, PWD TYPE 1

I AM NOT A LIGHT PACKER, but I am an efficient one:

I can fit a week’s worth of clothes, diabetes supplies, elec-
tronics, and sundries into a carry-on bag. I loathe check-
ing luggage because I prefer to keep things close by, a
preference honed by decades of living with type 1 diabetes. But
when a 10-day trip to Paris in 2015 involved both a conference
and then a week of vacation, I had to ditch my regular packing plan
and check a bag. I needed conference attire, but also a bathing suit!
And sneakers. And maybe a big camera or two to photograph the
Eiffel Tower a dozen different times.
Checking a bag felt weird. I was already nervous about being
so far from home for what felt like a long time, and being sepa-
rated from my stuff made me a little uneasy. What if my bag was
lost? What if the airline sent it to the wrong city for a few days?
(I suddenly worried about my inability to say “socks” in French.)
“Move on,” I told myself, as I was packing the night before my We brought the suitcase into the apartment to assess the dam-
departure. I put all my essentials in my carry-on roller bag to pro- age. Never one to calmly do anything, I ripped into what was left
tect my diabetes supplies (and my laptop) from the cold of the of the bag and brought out my essentials for a frantic inspection.
plane’s cargo hold and the possibil- Miraculously, the truck only de-
ity of being lost. Responsible! Albeit stroyed the elongated handle of the
paranoid: in all my years of traveling, bag and the very top of the suitcase,
I’d never had a lost or damaged bag. “Diabetes has created this leaving everything inside still at
The flight from Boston to Paris peace. (Except my curling iron—
was long but easy, and the confer- ... superpower of versatility that thing was beyond repair.) My
ence was amazing (nothing like con- in so many PWDs.” diabetes travel supplies were safe.
necting with my fellow PWDs from It dawned on me that even the
around the world). When it came best-laid plans can become a big,
time to move from the conference fat mess. I‘m a planner. And having
hotel to the apartment my husband and I had rented for the week, type 1 diabetes in my mental laundry basket means I’m constantly
I felt a strange sense of security. Maybe it was going to be just fine thinking about all the what-ifs, constantly planning for the worst
with all these giant suitcases. but hoping for the best. Yet, even though I had packed enough
Oh, silly me for getting all comfortable. Just as my husband, supplies to account for a broken bottle of insulin, a gaffed-up
Chris, and I were putting in the code to enter the building of our pump, or a lost meter, I hadn’t considered the possibility of my
rental flat, a box truck rolled by at the same time as a guy on a bag being run over by a truck.
bicycle, causing a tight squeeze in the narrow Parisian lane. In this But you know what? I was grateful that my ever-planning
bustling moment, my carry-on bag pitched into the street and was brain knew immediately what questions to ask to solve a po-
run over by the truck. tential crisis, even if I didn’t know the answers yet. Diabetes has
“Oh,” I said, kind of casually, watching as the truck’s first set of created this almost-superpower of versatility in so many PWDs,
wheels crunched over the handle of my bag, crushing the metal allowing us to walk the line between prepared and paranoid with
and plastic into oblivion. (what appears to be) ease.
“Oh [expletive],” I said, far less casually, as the bag pivoted a The lesson learned? Next time, I’m splitting up my supplies.
COURTESY KERRI SPARLING

little bit and the second set of truck wheels further obliterated the And hanging on to both bags with an army of hands.
handle, smashing the bag.
“Bag got run over,” I said to Chris, half in disbelief and half KERRI SPARLING was diagnosed with type 1 diabetes at the
channeling a Neanderthal. We both stared at the mushed bag and age of 7. She is the creator of the diabetes blog SixUntilMe.com
realized at the same time that my pump supplies, back-up bottles and is a writer and speaker on patient storytelling. Her first
of insulin (Humalog and Levemir), test strips, back-up meter, and book, Balancing Diabetes: Conversations About Finding
all of my insulin pens were in that bag. Along with my laptop. Happiness and Living Well, is available through her website.

42 DI A BET IC L I V I NG / S U M M E R 2 019
Oxygen that goes anywhere.
So you live life to its fullest.
See what you can do with up to 9 hours of extended battery life
at your side.1,2 Philips SimplyGo Mini makes its own oxygen and
can be recharged anywhere. Now you can get the oxygen you
need without missing out on the life you love.
Call 1-800-681-0334 or visit www.philips.com/simplygomini
to learn how to get your SimplyGo Mini today.
There’s always a way to make life better.
(1) Battery duration times are based on new, fully charged batteries used with a new
SimplyGo Mini system. Battery duration times will degrade with battery age, environmental
operating conditions, use over time, and operational condition of the concentrator.

(2) Pulse setting of 2 at 20 BPM

*Ventilators and oxygen

†Philips Respironics
TurnING Disaster
re ie
Insulin for Life USA redistributes life-saving
diabetes supplies to people in need.
into

BY CARON GOLDEN
PHOTOS SONYA REVELL & BRIT LIGGETT
I n October 2018, Philip Atkinson
made his first disaster-relief road trip
on behalf of the nonprofit Insulin
for Life USA. Atkinson, the organi-
zation’s program manager, drove from IFL
USA’s headquarters in Gainesville, Florida,
to Panama City, in the state’s northwestern
panhandle, in the immediate aftermath of
Hurricane Michael.
“It was an illuminating experience,”
he says. “In Gainesville we didn’t get hit
much, but as I went on it was almost as if
every 10 minutes you’d see the damage get
a little worse. By Tallahassee it was very
bad. Trees were flying over the highway.
At the panhandle, the devastation was
staggering. It was heartbreaking. But I was
able to deliver supplies and it was powerful
to see support from so many different sur-
rounding communities.”
The supplies Atkinson was delivering
included insulin pens, vials, and car-
tridges, along with test strips, glucose
meters, lancing devices, syringes, pen
needles, glucagon kits, Ketostix, and
lancets. IFL USA has been collecting do-
nated supplies and sending them to U.S.
disaster areas, and overseas to developing
countries, since its founding in 2012. The
organization’s success is due to Atkinson’s
parents, Carol Atkinson—IFL’s direc-
tor—and Mark Atkinson, Ph.D., who is
a professor of pathology and pediatrics,
American Diabetes Association eminent
scholar for diabetes research, and exec-
utive director of the Diabetes Institute
at the University of Florida. It all came
about as a result of missions the couple
led to developing nations to provide
health care for a week or two at a time.
“It became incredibly apparent to us
that the needs were unbelievably deep and
wide,” Carol Atkinson says of the countries
they visited. “One of the things we un-
derstood at a much deeper level was that
if you’re a person with insulin-dependent
diabetes and live in a developing country,
you can be in a bad place. In Haiti, we met
a patient of the provider we were working
with who said she had diabetes and not
only had already lost one leg due to com-
plications but also would have to have her
other leg amputated. She told me, ‘At least
I’m alive and have people in America who
send insulin to me from time to time.’ That
started our awareness.”
Insulin for Life Global, a nonprofit
that originated in Australia in 1984, has
a network of nine affiliate organizations
around the world. In 2005, it started a
small U.S. program in Oklahoma City,
but that program became relatively in-
active after donations slowed during the
Young patients
pose outside a
clinic in Gambia.
S U M M E R 2 019 / DI A BET IC L I V I NG 45
 economic downturn in 2008. Inspired to
get directly involved, the Atkinsons revived
the U.S. operations in August 2012, agree-
ing to lead Insulin for Life USA as an IFL
Global affiliate. Like the other IFL Global
affiliate programs, IFL USA operates
independently but shares the same mis-
sion: to develop relationships with vetted
partner organizations abroad to provide
supplies free of charge to patients, creating
a support system for managing diabetes.
IFL USA, which has become IFL Global’s
largest affiliate, also has the additional mis-
sion to assist in providing diabetes supplies
during disasters both within the United
States and internationally.
INTERNATIONAL EFFORTS
Today, according to Philip Atkinson, IFL
USA partners with nongovernmental
organizations and health care providers
in 16 countries—including Gambia,
Belize, Nigeria, and India. “We work with
partners who already are treating diabetes
and have a treatment structure,” says Carol
Atkinson. “The country has to be able
to accept humanitarian aid. We have an
46 DI A BET IC L I V I NG / S U M M E R 2 019
application and vetting process for those
who request help.”
IFL USA does outreach with overseas
health care providers to let them know
what supplies are available and learn what
the providers need. Then, staff and vol-
unteers inventory and label supplies and
then pack and arrange them for shipping.
IFL USA has a shipping partner that pro-
vides discounted rates for overseas trans-
ports, which require shipping supplies in
coolers with special ice packs. (Shipping
supplies to their international partners is,
as Carol Atkinson notes, a very expensive
budget item.)
How dramatic is the impact on
communities abroad? In some areas of
the world, diabetes can still be a death
sentence. In Gambia, for instance, the
government only buys a little bit of mixed
insulin every year—not enough to cover
the needs of the whole country—making
it expensive. “To buy [insulin] off the
shelf out of pocket, I don’t think that any
of the children will be able to do that.
None of them would. All of them live
below the poverty line—less than a dollar
a day,” says Alieu Gaye, M.D., a physician
and director of the Pakala Clinic in
Gambia, in a documentary made by
IFL USA about the clinic, which is a
care partner of IFL USA. One of Gaye’s
patients, Lamin Dibba, who was diag-
nosed with type 1 at age 14 and is now
a diabetes educator at the Pakala Clinic,
explains that their challenges include
limited access to insulin and test strips,
as well as a lack of power to refrigerate
insulin.
Gaye runs a free program in his com-
munity that currently provides insulin
and supplies to 69 children with type 1
diabetes. The supplies come from IFL
USA, and the children are given free me-
ters, test strips, and insulin—and, more
than that, education and ongoing care to
improve their lives. “What I’m getting is
a lifeline,” Gaye says.
Kalifa Bojang, whose elder brother
died from the disease, was diagnosed at
age 12. “When I go to the clinic, I have
everything. I have the machine, the sticks,
which we use for blood sugar testing, and
I have all the insulin that’s needed for me.
I didn’t pay anything to the clinic,” he says
in the documentary, Insulin for Life.
 ADDING A DOMESTIC LAYER
In addition to their international
work, IFL USA has sent supplies to
The needs numerous domestic partners after natural
disasters, including hurricanes, fires,
and earthquakes. “Our work in disaster
[for supplies] response has increased dramatically,”
Carol Atkinson says. “The last two years
were deep of hurricane seasons have been incredibly
busy. Wildfires seem to be more rampant.”
& wide.
Consider this. If you or a family mem-
ber has insulin-dependent diabetes, how
prepared are you if you need to evacuate
—Carol Atkinson, IFL USA at a moment’s notice? Do you have a bag
filled with supplies for several days, or
prescriptions at the ready in case you don’t
have what you need?
During the tragic Camp Fire in North-
ern California in November 2018, an
entire community in Paradise, California,
was evacuated. Butte County Public
Health’s nursing division director, Monica
Soderstrom, RN, explains that Paradise is
home to a large retired population with a
lot of elderly residents who have diabetes.
“They weren’t just leaving their homes
without time to grab insulin, but all their
medications and equipment, like oxygen,”
Soderstrom says. During the evacuation,
she coordinated nursing services, re-
cruited volunteer health care providers,
and worked several nursing shifts in the
shelters. “Many were coming to shelters
Philip and Carol Atkinson before they could figure out where they
inventory supplies at the were going to go [in the long-term] and
IFL USA headquarters in we knew we’d have to bridge that by filling
Gainesville, Florida.
prescriptions before they could see their
own medical provider.” She remembers
helping many community members with
diabetes. “We had a medical presence in
many of these shelters immediately, but
What I’m
Getting
is a LifeLine.
— Alieu Gaye, M.D.
Physician & director
of the Pakala Clinic
in Gambia
there was a lot of confusion initially and
we could only go by what people were tell-
ing us about what insulin they were on and
the amount. Perhaps they brought a meter
but no strips, or insulin but no meter. And
if they didn’t have a prescription, they
couldn’t get a refill.”
This scene of chaos and need is typical
in a shelter after a natural disaster. IFL
USA quickly reached out to Butte County
Public Health to arrange shipments of in-
sulin and diabetes supplies.
STRONGER TOGETHER
During any natural disaster, it’s all hands
on deck. “We work through providers
on the ground as well as suppliers. We
have sent supplies to shelters and health
departments. If we see a disaster coming
or get information about one from
contacts, we’ll reach out to [the Diabetes
Disaster Response Coalition] to make
connections on the ground,” Carol
Atkinson explains.
IFL USA is a founding partner of the
Diabetes Disaster Response Coalition, a
coordinated domestic disaster-response
effort that was started by IFL USA, the
Juvenile Diabetes Research Foundation,
and the American Diabetes Association.
The coalition came about as Hurricane
Harvey approached landfall in Texas in
2017, in order to help make disaster-
response efforts more efficient. Kelly
Mueller, vice president of community
impact for the ADA, recalls that various
groups in the diabetes community were
texting each other once Harvey was
forecast to hit. The ADA’s chief science,
medical, and mission officer, Will Cefalu,
M.D., reached out to IFL USA and the
JDRF and suggested a collaboration.
“Our main goal was to leverage all
of our channels to ask if people were
short of supplies and needed help with
information and access,” Mueller ex-
plains. “The goal that year was to come
together. We hosted daily logistics calls,
reaching out to shelters to find out who
had supplies of insulin so when people
were calling us, we could direct them to
resources or find out about additional
shortages. It was such a great effort of
everyone coming together and stream-
lining information to get people critical
medications as quickly as possible.”
“After 2017 we formalized into a true
S U M M E R 2 019 / DI A BET IC L I V I NG 47
 organized, structured coalition with op-
erating guidelines and documentation
for how to respond,” says Mueller. To-
gether, the coalition had better informa-
tion, was more organized, and was able
to be faster and more efficient than any
one organization working alone.
Today the coalition includes the
original three organizations—the ADA,
IFL USA, and JDRF—plus many others,
including the American Association for
Clinical Endocrinologists, the American
Association of Diabetes Educators, Be-
yond Type 1, the Endocrine Society, the
Diabetes Research Institute Foundation,
Lilly Diabetes, and T1D Exchange. Carol
Atkinson and Kelly Mueller are co-chairs.
Not only does the coalition help connect
supplies to those in need after a disas-
ter; they’re also keen on preparedness
education, and host diabetes-specific
disaster-preparedness plans in English
and Spanish on their website (diabetes
disasterresponse.org).
“We all know how hard it is for people
living with diabetes when life is dis-
rupted,” Mueller says. “If we can help and
alleviate some part of that burden, that
makes this worthwhile.”
needles. How to check insulin levels and
why there are so many types of test strips.
And how expensive it all is. I came to have
an appreciation as to why so many people
with diabetes have health disparities.
“In West Africa, I know how much
need there is for health care supplies.” she
adds. “IFL USA offers a lot of awareness
of the issue as well as the actual supplies.
It put things in perspective. Seeing their
passion about what they do made me
think about natural disasters and victims
in a more complete way than just food and
shelter. What does a person need to live
beyond food and water? As health care
professionals, we can learn about these dis-
eases and how to treat them, but our mind
may not go there, so this level of education
was illuminating and I so appreciate what
they do. I can imagine if an NGO worked
in places where my parents were from, that
would make a huge difference.”
SOURCING SUPPLIES
IFL USA primarily gets donations
from individuals. “We have a couple of
organizations that have helped, but it
comes back to the diabetes community
at large,” Carol Atkinson says. “If
[individuals] have things they personally
cannot utilize, they donate them.”
The organization is licensed by the
State of Florida’s Department of Busi-
ness and Professional Regulation as a
restricted prescription drug distributor–
charitable organization. They adhere to
protocols that include proper refrigera-
tion from storage to shipping, and not
working with expired supplies or supplies
that have been used. They obviously
don’t accept expired or partially used
drugs, but they can accept unused sup-
plies and insulin from individuals.
It’s common for IFL USA to re-
ceive donations from people who have
switched types of supplies and have ex-
cess supplies that they will no longer use.
For instance, when young New Yorker
Skyler Covino, who has type 1 diabetes,
switched to a pump, she and her mom
searched online to see where they could
donate her unused supplies and came
upon Insulin for Life USA.

RELYING ON VOLUNTEERS
All of IFL USA’s work is done at their
headquarters with a small staff of just five
employees, including Carol and Philip
Atkinson, although they’re planning on
expanding. They rely on volunteers—
often students at the University of Florida
as well as people in the community.
According to Philip, IFL USA has about
200 volunteers a year who usually put in a
couple of hours at a time.
Kona Menyonga, a volunteer who’s
now in nursing school at the University of
South Florida in Tampa, has a special rea-
son for helping out.
“I’m West African,” she explains. “My
family came to the U.S. when I was 6
months old. Growing up, I heard stories of
close family friends passing away from di-
abetes from lack of supplies, lack of educa-
tion. Plus, I took a ‘Health Disparities’ class
at the University of Florida and learned
how hard it is to get diabetes supplies.
In the class there was an announcement
that IFL USA needed volunteers to help
after Hurricane Irma in September 2017.
Insulin supplies were coming in and they
needed help processing them. It really res-
onated with me. My volunteer experience
was my first introduction to the day-to-day
reality of managing diabetes. I learned
how to use the devices, test strips, and pen

48 DI A BET IC L I V I NG / S U M M E R 2 019
 “I imagined myself back at the hospital
not having the supplies and then getting
them,” Skyler says in Insulin for Life. “I
know how much [others living with dia-
betes] need them and I know how hard it
is without the supplies. I just can’t imagine
how it would be without them, so I knew
that I had to give them and I knew it would
make someone else happy to get them.”
The IFL USA website (ifl-usa.org) has a
wish list for donations, and instructions for
how to pack and ship supplies and insulin.
Carol Atkinson’s wish list also includes fi-
nancial contributions to help run the orga-
nization, and more manufacturer-donated
supplies. While they do receive supply do-
nations from a number of pharmacies and
pharmaceutical companies, who always
ask to remain anonymous, Carol would
like to see more. “We would love [more]
donations from manufacturers. I hope it
will happen at some point.”
Looking ahead, Carol Atkinson wants
to support pump therapy, which she ex-
plains they haven’t done yet due to lack
of resources. But she acknowledges that
domestically there’s a growing awareness
and concern for support of pump therapy,
and so IFL USA is trying to identify how
they can add pumps to the supplies they
can collect and distribute.
Her broader interest, however, is rais-
ing awareness for donations of supplies,
tools, and money. There are so many
supplies in people’s homes that aren’t
being used. “We don’t want to see waste
or destruction of them when we could
put them to use with people who need
them,” she says.
She would also like access to more
countries abroad. “We are always in
communication with potential new part-
BOX IT
ners,” she says. However, because many
factors are at play, the work of taking on
FORWARD
additional partners is slow. “We want to Have supplies you no
ensure that those we partner with have longer need? IFL USA
a firm foundation and understanding of accepts the following
insulin therapy and are able to properly diabetes supplies,
store and safely administer supplies,” says as long as they have
Carol. While they continue to screen for at least 3 months until
additional partners, she acknowledges their use-by date:
the work they are doing now: “We are
honored and pleased to play a role in n Insulin vials, pens &
helping those who we can.” cartridges
n Glucagon

n Ketostix

n A1C test kits

n Glucose meters

n Insulin pen needles

n Syringes

Seeing [IFL USA’s] passion n Lancets & lancing

devices
made me think about
natural disasters & victims
in a more complete way.
—Kona Menyonga, IFL USA volunteer

Supplies packed NOTE: IFL USA is unable to

for delivery, accept insulin pumps or
complete with pump equipment at this
a personal note. time. Please contact IFL
Above: A young USA before shipping in-
patient in Belize
uses insulin sulin, as they have special
donated by shipping instructions to
IFL USA. protect insulin from heat
during transport. For more
information, including the
shipping address, visit
ifl-usa.org/how-you-
can-help/ or call (352)
327-8649.

S U M M E R 2 019 / DI A BET IC L I V I NG 49
 overcoming

Weight
Hate Feeling discriminated against because of
size can be traumatic. Here’s how to push
back against the bias.
BY SUNNY SEA GOLD ILLUSTRATIONS KEVIN WHIPPLE

W
hen Kelly Lenza, a professional photogra-
pher in Chicago and a person with type 2
diabetes, hosts a holiday party, she doesn’t
just have to concern herself with the usual
stuff like what snacks to serve and how much wine to
buy. She also has to worry about people commenting
on, and openly judging, her larger-than-average body.
At her most recent soiree, she was walking through
the living room welcoming late arrivals when an older
woman—an extended family member—tugged on her
arm. “In the middle of the party, she pulled me aside to
tell me that she thought my size was a choice and, to
summarize, a moral failing. I went into the back room
and wept,” Lenza recalls. “I emailed her later, telling her
how hurt I was [and politely asking her not to comment
on my body again]. But she hasn’t apologized, or even
responded. I know she felt her comments were justified,
because she thinks fatness is a choice.”

50 DI A BET IC L I V I NG / S U M M E R 2 019
 “THIS WOMAN LOST 50 POUNDS USING THIS EASY METHOD!”

“LOSING WEIGHT IS EASY—YOU JUST NEED TO TRY HARDER.”

“LET’S SCHEDULE A FOLLOW-UP IN 3 MONTHS TO CHECK YOUR PROGRESS.”

“HOW MANY CALORIES IS THAT?”

“WILLPOWER. MOTIVATION. COMMITMENT.“

“THIS STORE DOES NOT HAVE CLOTHES IN YOUR SIZE.”

“GET THE BODY YOU’VE ALWAYS WANTED.”

“LOSE WEIGHT THE EASY WAY.”

“DO YOU REALLY NEED A SECOND HELPING?”

“SWIMSUIT SEASON IS RIGHT AROUND THE CORNER!”

“THAT OUTFIT MAKES YOU LOOK THINNER—YOU SHOULD WEAR IT MORE OFTEN.”
 T
weight discrimination has increased in recent decades.
It’s so widespread, in fact, that at least 44 percent of
had experienced it.
is actively harmful to people’s health. A 2018 study
participants experienced, the more they avoided ex-
ercise. And one long-term study of more than 18,000
middle-aged and older adults found that those who
had experienced weight stigma were 60 percent more
likely to die early from any cause than those who did
not. The increased risk wasn’t due to lifestyle choices
or disease factors, leading the researchers to con-
clude that the stigma may be more harmful than the
overweight itself. This makes sense, given that weight
stigma has been linked with anxiety, depression,
higher levels of the stress hormone cortisol, and in-
creased levels of C-reactive protein, an inflammatory
chemical linked to heart disease.
Many PWDs already feel stigmatized because of
their condition. “I heard one co-worker tell a child that
if she ate too much cake she’d get diabetes. I’m like,
that’s not how it works!” says Anastasia, 36, a youth-
care counselor in Austin, Texas, and a PWD type 2
who asked us not to include her last name. “A lot of
the time, I don’t want to tell people that I have type
2. I feel like they will look at my body and think, Oh,
no wonder.” Unfortunately, weight bias may be more
harmful for those already dealing with other stigma
and discrimination, as PWDs often are, says Puhl. “It’s
important to recognize that people with diabetes are
already at risk for a number of health complications—
and weight stigma may make these worse.”
Ò
A lot of the time, I don’t want
to tell people that I have type 2.
I feel like they will look at my
body and think, ‘Oh, no wonder.’
52 DI A BET IC L I V I NG / S U M M E R 2 019
Myths About
Large Bodies
“When we talk about weight bias, this includes
widespread stereotypes, like assuming that some-
one has a higher body weight because they are lack-
ing discipline or haven’t ‘tried’ hard enough,” says
Puhl. While dietary patterns and physical inactivity
may contribute to weight gain, body size is also de-
termined by many other complex factors including
genetics, environment, socioeconomics, and psy-
chological factors like trauma or disordered eating.
Researchers estimate that between 40 and 70
percent of obesity may be rooted in how our genes
and our environment interact. Disordered eating and
stress may also play a role, and both can be intensi-
fied by weight stigma. For example, a recent study
found that people who experienced weight stigma
in adolescence were much more likely to engage in
binge eating and to use food to cope with stress 15
years later when they were adults.
Yet most Americans still believe that overweight
has more to do with a lack of willpower than any-
thing else, according to a 2016 nationally represen-
tative survey by the American Society for Bariatric
and Metabolic Surgery.
The Truth About
Weight and Diabetes
The American Diabetes Association’s 2019 Stan-
dards of Care suggests that moderate weight loss
should be part of a treatment plan for PWDs who
have a high body mass index. But advice for weight
loss may convey shame and blame—and can even
be dangerous. “I was sick for three years before my
diabetes diagnosis. I knew I was sick, but since I
passed my fasting blood sugar check, the diabetes
was not caught by doctors. Instead, the doctor told
me I wasn’t dieting and exercising hard enough,”
says Lenza. “I injured my knee pursuing this doc-
tor’s orders, and developed full-on eating disorder
behavior desperately trying to starve myself [into
being healthier].”
 We’ve come to have this societal expectation
that losing weight should be easy.
“We’ve come to have this societal expectation that
losing weight should be easy,” says Puhl. “We see so
many messages from the diet industry and media that
you can achieve quick weight loss with a plethora of
conventional options, and doctors and patients often
have very unrealistic expectations.”
Jody Dushay, M.D., an endocrinologist and the
director of the Wellpowered Wellness and Weight
Loss Program at Beth Israel Deaconess Medical
Center in Boston, agrees. “I have seen patients have
significant improvement in blood sugar, cholesterol,
blood pressure, and nonalcoholic fatty liver disease
with 3 percent weight loss—just 7 to 8 pounds for
someone who weighs 250 pounds,” she says.
Research suggests that dietary changes and
increased exercise alone can lead to better health
measures for people with diabetes, whether they
lose weight or not, says Glenys Oyston, RDN, a
registered dietitian who uses an approach to diabe-
tes management that avoids focusing on diets and
weight loss. “What might people try to do when
they attempt to lose weight? Increase their nutri-
ent-dense foods, eat balanced meals, address any
overeating issues, increase exercise,” she says. “All
of those things improve insulin sensitivity on their
own. I see people improve their blood sugars with-
out any significant weight change. By not focusing
on weight, they feel more relaxed about being able
to care for themselves, instead of feeling judged.”
“I see people improve
their blood sugars
without any significant
weight change.By not
focusing on weight,
they feel more relaxed
about being able to
care for themselves.”
Ò
White-Coat
Weight Stigma
One of the most common places where people with
high weight report facing bias is the doctor’s office.
“One doctor said that he wished he could drop me in
the middle of the jungle so I would have to hunt for
my food and get exercise,” recalls Lisa Schieri, who was
diagnosed with type 2 diabetes 27 years ago. Anastasia
has felt stigmatized too. “My regular doctor is great—
he talks about diabetes management, not weight. But
I had a painful cyst one time and had to see an on-call
nurse practitioner instead,” she recalls. “Out of the blue
she says, Have you ever thought about losing weight? No,
that’s never crossed my mind, lady. C’mon: I live in
today’s world and have diabetes, what do you think? I
cried in the car after.”
Such painful interactions can erode the doctor-
patient relationship and lead people to avoid future
medical care. Stigmatizing experiences about weight
may even contribute to additional weight gain, says
Puhl. In a 2013 study of 6,000 adults with a range of
BMIs, those who experienced weight stigma were up
to three times more likely to get or continue to have
obesity over time than people who didn’t report any
weight discrimination.
Physicians know that it’s important to counsel pa-
tients about their weight, but most have little direct
education in nutrition or behavior change and are
juggling too many patients to take the time to dis-
cuss real solutions. “The generic advice from a doctor
to ‘try again or try harder’ is not at all helpful,” says
Dushay. “If something is not working, continuing
on that path with more conviction won’t force it to
work: if I don’t put the right fuel in my car, even if I
overflow the tank with gallons of that fuel, the car
won’t run. People may benefit from more nutrition
education, more specific advice about shopping or
planning meals, or more access to higher-quality
food—all of which a good registered dietitian can
provide—yet there is very frequently resistance to
referring someone to a dietitian.” 
 Healing from
Weight Stigma
Because weight stigma is so widespread—from
health care professionals, the diet industry, family,
strangers—it can be difficult to overcome, and bat-
tling it is often a long-term process. In some cases,
this battle can lead people of higher weight to in-
ternalize the weight bias, so that there is literally no
safe harbor, even at home, says Puhl. Here’s how to
fight back against weight bias in your life.
CHECK YOUR OWN INTERNAL BIAS
Find out just how many of these negative attitudes
you’ve internalized by taking the Weight Implicit
Association Test from Harvard University research-
ers. The test is part of their Project Implicit Social
Attitudes research project and can be accessed at
implicit.harvard.edu/implicit/takeatest (choose to
register to save your results, or continue as a guest
to try a demo). Then challenge your assumptions
about size with a book like Body Kindness, by reg-
istered dietitian Rebecca Scritchfield, or Body Re-
spect, by Dr. Linda Bacon.
EVALUATE YOUR GAPS
If your health care team isn’t providing you with the
support you need, think about adding a member.
Could you benefit from the support of a registered
dietitian (RD), health coach, personal trainer, or psy-
chologist? Guidance from an RD has been shown to
lead to greater improvements in A1C, and is strongly
recommended by the American Diabetes Association
to help PWDs develop and follow an individualized
nutrition plan. And additional support from a psychol-
ogist can give you the tools you need to heal from in-
ternalized stigma. The U.S. Preventive Services Task
Ò
Each person who
goes into a doctor’s or
dietitian’s office has
the right to say what
they do and don’t want
to focus on, or say,‘I’m
not comfortable with
your suggestion.’
54 DI A BET IC L I V I NG / S U M M E R 2 019
Force found in 2017 that the most important factor
in “obesity care” was not a particular dietary program,
but the support a patient received.
STAND UP FOR YOURSELF
“When patients come to see me, I take it at face value
that they are presently trying their best,” says Dushay.
But not all providers have this attitude: a 2012 study
of more than 2,000 doctors found that all of them
held at least some negative opinions of large people,
and all had an implicit—or subconscious—pref-
erence for thinner people over larger ones. Having
strong negative attitudes toward weight could lead
clinicians to think it is socially acceptable to express
their negative attitudes toward people with high
weight, even when those people are their patients.
If your doctor takes a condescending or sham-
ing tone with you, speak up, says Juliet James, 43,
a freelance writer and PWD type 2 who lives in
Colorado. “It’s so hard to challenge doctors—we’re
the patients, they’re the professionals. They hold
the education and experience cards. But they do not
experience life in your body,” she says. “If you think
something is ‘off’ or you feel you’re being mistreated,
remember that and also remember: They are our em-
ployees! We don’t often think of them that way, but
it’s true. They work for us. Why on earth should we
pay someone to treat us badly, to ignore our needs or
wishes? We shouldn’t.” Jill Weisenberger, M.S., RD,
CDE, a registered dietitian in Virginia and a contrib-
uting editor to Diabetic Living, agrees: “Each person
who goes into a doctor’s or dietitian’s office has the
right to say what they do and don’t want to focus
on, or say, I’m not comfortable with your suggestion. I
know it’s hard, but don’t allow yourself to be in the
situation where the provider is the boss. These are
supposed to be collaborative relationships.” If you’re
not confident you can speak up, bring a friend or
family member along for moral support.
FOCUS MORE ON HEALTH-SUPPORTIVE
BEHAVIORS, AND LESS ON THE SCALE
All the experts we spoke to agreed that, while
weight loss may be beneficial to someone with
diabetes, healthy behaviors like getting regular
exercise and eating more nutritious foods are more
important. “Learn to love high-quality food and
recognize how great you feel when you eat it,” says
Dushay. “People often feel better when they focus
on the quality of their diet, eat more mindfully, and
increase their exercise, especially vigorous activity.
I encourage my patients to avoid focusing exclu-
sively on the number on the scale.”
 Fun in
YO U R G U I D E TO
S U M M E R SA F ET Y
It’s the season of BBQs, picnics, vacations,
and pool parties. Don’t miss a beat (or the
beach!) with these healthy strategies.
BY JESSICA MIGALA

S
ummertime can be kind to diabetes management.
“You’re eating lighter, fruits and vegetables are
fresher, and you’re naturally more active, so blood
sugar tends to improve,” says Tiffany Soper, FNP,
a certified diabetes educator in the Diabetes Self-Management
Education and Support Program at Massachusetts General Hos-
pital. But here’s the rub: the heat may affect people with diabetes
more than those who don’t have it. Diabetes complications like
nerve damage can impair sweat glands’ ability to sweat and keep
you cool; high blood sugar and certain medications can make
dehydration more likely; and the heat may affect insulin needs.
But that doesn’t have to stop you from having a summer that’s
filled with activities you enjoy.

56 DI A BET IC L I V I NG / S U M M E R 2 019
the Sun
Travel Smart
Whether you’re going to a local beach or
flying to the Bahamas, your diabetes meds
and supplies need a little extra TLC.
KEEP YOUR GEAR COOL
Extreme temperatures are enemy num-
ber one to blood sugar monitors, insulin
pumps, and test strips. And insulin and
other diabetes medications can degrade
when in extreme heat, says Grenye
O’Malley, M.D., an assistant professor
of medicine, endocrinology, diabetes,
and bone disease at the Icahn School of
Medicine at Mount Sinai.
Don’t store meds or supplies in your
car, and keep them out of the direct sun.
Stash meds in a cooler; wrap insulin in
a towel first so it stays cool but doesn’t
directly touch ice or gel packs. Or pack
meds in a Frio Insulin Cooling Case
(see p. 11), which stays temperature-
regulated for 45 hours, O’Malley recom-
mends. Don’t forget to take the cooler
with you when you leave the car!
GRANT FAINT / OFFSET.COM
CARRY ON YOUR SUPPLIES
According to the Transportation
Security Administration, diabetes
supplies, equipment, and medications
can be carried on board after they’ve
been screened via X-ray or by hand.
It’s smart to keep your supplies in your
carry-on, in case your checked luggage
gets lost. Tell the TSA officer what
supplies you have, and separate them
from your other belongings for easier
screening, the American Diabetes
Association suggests.
BRING YOUR RX TSA rules don’t re-
quire you to carry written prescriptions,
but O’Malley advises that having this
info can make it more likely you’ll sail
through security without a hitch.
PACK MORE THAN YOU NEED
Bring an extra week’s worth of medica-
tions and blood sugar testing supplies
with you on vacation in case of travel
delays or luggage mishaps.
S U M M E R 2 019 / DI A BET IC L I V I NG 57
 Drinking plenty of fluids keeps your blood sugar levels in
check: “If your blood sugar is high, you’re urinating more
… and then can become dehydrated,” says Soper. Stop the
spiral before it starts by sipping from a water bottle through-
out the day. Unsweetened seltzer water (such as LaCroix or
Waterloo) is a good option if you consider plain H2O too
boring. (Remember that sports drinks are often packed with
as much sugar as soda, so they’re not the best choice.) You’ll
know you’re on track if your pee is pale yellow, says Erin
Palinski-Wade, RD, CDE, author of 2-Day Diabetes Diet.

DRINK UP
Protect Your Skin

Aim to schedule
full-sun activities
before 10 a.m.
or after 2 p.m. to
avoid peak rays.

Everyone needs to practice good sun-
protection habits. “The inflammation
from sunburn causes pain and stress,
which can increase your blood sugar,”
says O’Malley. What’s more, if you
have neuropathy, you may not feel the
effects of the sun until it’s too late. The
No. 1 rule of sun protection? Apply a
broad-spectrum sunscreen every two
hours to exposed skin when you’re out
in the sun. The American Academy of
Dermatology recommends at least SPF
30, but if you’re prone to burns or have
nerve damage, consider going higher,
suggests O’Malley.
If you use insulin, take care to keep
your skin cool at your injection site.
“Skin that’s warm absorbs insulin faster,”
O’Malley explains. Heat increases blood
flow to skin, so injected insulin gets into
your circulation faster, rapidly driving
glucose into cells. The result: you may
experience an unexpected low. If you’ve
been in the sun and now your skin is red
and hot, inject into an area of your skin
that hasn’t been exposed.
HOW TO STAY COOL AND INTERPAS / ADOBE IMAGES (LEMONS); CLAYLIB / GETTY IMAGES (BOTTLE); IMAGE SOURCE / GETTY IMAGES
SAFE FROM HEAD TO TOE
Stick with shades. Buy sunglasses that
block 99 or 100 percent of UV light.
Wraparound styles are best, as they
prevent light from sneaking in the sides,
according to the American Academy of
Ophthalmology.
Remember the three L’s. Keep clothing
loose, lightweight, and light-colored to
help avoid overheating, advises the Cen-
ters for Disease Control and Prevention.
Protect your feet. Flip-flops are easy
to slip into, but they also leave your feet
vulnerable to cuts and scrapes that can
create problems down the road. Wear
supportive, enclosed footwear.

58 DI A BET IC L I V I NG / S U M M E R 2 019
 Avoid a Stomach Bug
COOK IT THROUGH Color isn’t always the most re-
liable test for doneness, says Sharon McDonald, M.Ed.,
RD, LDN, a senior extension educator and food safety
specialist at Penn State. Instead, use an instant-read
thermometer whenever you are cooking meat. Other
thermometers require at least one-third of the stem to
be in the food, but an instant-read’s sensing area is at
the tip, making it the best tool to test thinner foods like
hamburgers, adds McDonald. Our pick? The Taylor
Digital Instant Read Pocket Thermometer ($12, taylor
usa.com). Cook burgers to at least 160°F, chicken to
165°F, and steaks to 145°F. Make sure eggs have
yolks and whites that are firm, and check that dairy-
containing dishes are made using pasteurized ingredients
(most store-bought dairy products are pasteurized).

MIND YOUR LEFTOVERS Perishable foods like sal-

ads, cheese, meats, and dips should sit at room tempera-
ture for no longer than two hours (or one hour on days
hotter than 90°F), according to the U.S. Department of
Agriculture. Why? Foods that sit out longer may enter
the “danger zone” of 40 to 140°F, the window in which
bacteria thrive. Throw away any foods that sit out longer
than the safe window: while reheating leftovers to at
least 165°F will kill any bacteria, it wonÕt remove the by-
products the bacteria create that can also make you sick.

EAT
WELL
Picnics, BBQs, and backyard get-togethers all have one
thing in common: a yummy spread of food. These dietitian-
approved tips can help you enjoy the eats at any party.

DIVIDE YOUR PLATE Make a beeline for the veggies and

DON’T WAIT TO EAT
A good rule of thumb to
LILY / ADOBE IMAGES (GRILL); MARTY BALDWIN
fill half of your plate with vegetables like salad or crudités
(there’s always a raw vegetable platter, right?). Fill one quar-
ter with protein like grilled chicken, and the last quarter
with carbs (corn on the cob, the bun for your burger, or
fruit salad), advises Martha McKittrick, RD, a certified dia-

stay safe: eat hot foods
while they’re still hot and
cold foods while they’re
still cold. “The longer
something sits at an
unsafe temperature, the
quicker bacteria in that
food grow,” says Palinski-
Wade. If there’s any ques-
tion about when food
was put out, politely take
a pass.
betes educator in New York City.
BRING THE VEGGIES Take the opportunity to bring
a vegetable side dish you like, so you know you’ll have
something healthy that you want to eat. (See page 72 for
some inspiration!)
PLAN AHEAD If you know you’ll want dessert around
the campfire, or a snack while stargazing on the deck—and
your meal plan allows for some flexibility—have a lower-
carb dinner to save some carbs for late-night munching,
says Palinski-Wade.

+ Get diabetes-friendly potluck recipes at EatingWell.com/Potluck S U M M E R 2 019 / DI A BET IC L I V I NG 59

 If you’re having an alcoholic bever-
age, factor that into your carb count.
On average, beer, light beer, wine,
and hard liquor have 13, 6, 4, and
0 grams of carbs, respectively, per
serving, although the amount of
carbs in beer varies by style. Most
mixed drinks are packed with sugar,
so check the Nutrition Facts label
for carb amounts in any mixers.
Remember, imbibing on an
empty stomach, drinking in excess,
or drinking without having eaten
enough carb-containing foods can
lead to low blood sugar levels—and
the risk can last for 24 hours. Alco- Summer Slips
hol is also a diuretic, so be sure to
drink plenty of water if you choose Watch out for these common
to imbibe. Mix hard liquor with club warm-weather missteps, say
soda or dilute wine by making a the experts:
spritzer (half wine, half flavored selt-
zer), suggests Palinski-Wade. TOO MUCH WATER-
MELON “I warn patients
about watermelon all the
time,” says O’Malley. “While
it’s healthy, it also contains
a lot of sugar, so you have to
eat it in moderation.” The
standard serving—1 small
(1-inch-thick) slice or 1 cup
of diced watermelon—has 12
grams of carbs.

THE VACATION TRAP

“One patient who went to
Disney World was blown
away by how much higher
his sugars were, because it
can be harder to count carbs
while away,” says O’Malley.
There are so many hidden

SHERI GIBLIN / OFFSET.COM (DRINKS); AKEPONG SRICHAICHANA / EYEEM / GETTY IMAGES

carbs, she says—especially at
all-inclusive resorts—so be
extra-careful about monitor-
ing your blood sugar.

COOKED INSULIN “I had

one patient who was sailing
and kept her insulin in a
backpack on the deck in the
sun,” Soper says. “Her blood
sugar was running high and
she couldn’t figure out why.
The next day, she opened a
new bottle of insulin and her

Sip
blood sugar went back to
baseline.” The lesson: If you
and your meds have been out
in the sun all day and your

Smart
numbers are up, consider
opening up a new bottle of
insulin or changing your infu-
sion set reservoir if you’re on
an insulin pump.

60 DI A BET IC L I V I NG / S U M M E R 2 019
 The
Exercise
Effect

Movement in every season is key for managing

blood sugar (and boosting your mood), so don’t
hold back! But be aware that being more active
than usual may affect your blood sugar. Long
backyard play sessions with the kids, Sunday
hikes with the family, or days spent at a theme
park all result in extra exercise that could
make you hungrier and cause low blood
sugar, depending on your medications. Pre-
pare by bringing good snack options with
you. (See page 86 for ideas.) Hot temps
call for an additional layer of caution—
be sure to stay hydrated.
If you take diabetes medications,
Soper recommends checking your
blood sugar before and after activity.
This can be a great motivator too! “If
you notice that your blood sugar went
from 180 to 120 after a 45-minute
post-dinner walk, the positive feed-
back can be really motivating to stay
active,” she says.
If you take insulin or any medication
that might cause hypoglycemia, you’re going
to want to be prepared by taking your monitor
and a source of fast-acting carbs with you, says
McKittrick. “If you feel weird—weak, headachy,
shaky—check your blood sugar. Symptoms of heat
exhaustion and dehydration are similar and can
mimic those of low blood sugar,” she says. And
problems can arise if you treat hypoglycemia when
you aren’t experiencing a low. If your blood sugar
is normal, those symptoms may be a sign that you
need to drink water and cool down in a shaded
area. But if your blood sugar is low, follow the “15
every 15” rule, McKittrick says. That means eating
ERICKSON STOCK / OFFSET.COM

15 grams of carbs (fast-acting glucose tabs, four

dried apricots, or half of a large banana), then wait-
ing 15 minutes and rechecking.
Not on insulin or insulin secretagogues? You’ll
still want to tote a healthy snack along for a burst
of energy when you need it. If you continue to feel
faint or ill after snacking, hydrating, and/or cooling
down, seek medical attention.
SPECIAL ADVERTISEMENT FEATURE PAGE

Doctor urges seniors to carry medical alert device

Seniors snap up new medical alert device
that comes with no monthly bills
People don’t always do what their
doctor says, but when renowned
emergency room physician, Dr.
Philip B. Howren says every senior
should have a medical alert device,
you better listen up.
“Seniors are just one fall away
from being put in a nursing home,”
Dr. Howren said. With a medical
alert device, seniors are never alone.
So it keeps them living indepen-
dently in their own home. That’s why
seniors and their family members
are snapping up a sleek new medi-
cal alert device that comes with no
monthly bills ever,” he said.
Many seniors refuse to wear
old style help buttons because
they make them look old. But even
worse, those medical alert systems
come with monthly bills.
To solve these problems Universal
Physicians, a U.S. company went to
work to develop a new, modern, state-of-
the-art medical alert device. It’s called
“FastHelp™” and it instantly connects
you to free unlimited nationwide help
with no contracts, no deposits and no
monthly bills ever.
“This slick new little device is de-
signed to look like the pagers doctors
■ NO MONTHLY BILLS: “My wife had an old style help
wear every day. Seniors love them, be- button that came with hefty bills every month and she
cause it actually makes them look im- was embarrassed to wear it because it made her look old,”
portant, not old,” Dr. Howren said. said Frank McDonald, Canton, Ohio. Now, we both have
FastHelp is expected to hit store FastHelp™, the sleek new medical alert device that our
shelves later this year. But special grandkids say makes us look ‘cool’ not old,” he said. With
newspaper promotional giveaways are FastHelp, seniors never have to worry about being alone
slated for seniors in select areas. ■ and the best part is there are no monthly bills ever.

Seniors born before 1956 get new medical

alert device with no monthly bills ever
It’s just what seniors have been waiting for; a sleek new medical alert device with no contracts, no deposits and no
monthly bills that instantly connects you to free unlimited nationwide help with just the push of a button for
a one-time $149 price tag that’s a real steal after today’s one hundred-fifty dollar instant rebate
The phone lines are
ringing off the hook.
T h at’s b e c au s e for
seniors born before 1956,
it’s a deal too good to pass
up.
Starting at precisely
8:30am this morning the
Pre-Store Release begins
for the World’s first-ever
medical alert device that
comes with the exclu-
sive Fa s t Help™ O ne -
Touch E 911 Button that
instantly connects you to
free unlimited nationwide
help with no contracts, no
deposits and no monthly
bills ever.
“It’s not like old style
monitored help buttons
that make you talk to a
call center and only work
when you’re at home and
come w ith hef ty bills
every month. FastHelp
comes with state-of-the-
art cellular embedded ■ FLYING OUT THE DOOR: Trucks are being loaded with thousands of new medical alert devices called FastHelp.
They are now being delivered to lucky seniors who call the National Rebate Center Hotline at 1-866-964-2952
EXT. HELP817 today. Everyone is calling to get FastHelp, the sleek new medical alert device because it instantly con-
(Continued on next page) nects you to free unlimited nationwide help with no contracts, no deposits and no monthly bills ever.
(Continued from previous page)
technology. That means
it works at home or any-
where, anytime cell ser-
vice is available whether
you’re out watering the
garden, driving in a car,
at church or even hun-
dreds of miles away on
a tour or at a casino.
You a re never a lone.
With just a single push
of the One-Touch E But-
ton you get instantly con-
nected to free unlimited
help nationwide with no
monthly bills ever,” said
Jack Law rence, Exec-
utive Director of Prod-
uc t D e velopm ent for
U. S. ba sed Un iversa l
Physicians.
“We’ve never seen any-
thing like it. Consumers
absolutely love the sleek
new modern design and
most of all, the instant
rebate that practically
pays for it and no monthly
bills ever,” Lawrence said.
FastHelp is the sleek
new medical alert device
with the rarest of combi-
nations: a quality, high-
tech engineered device
that’s also an extremely
great value because there
are no monthly bills ever.
Better still, it comes
w ith no contracts, no
deposits and no monthly
bills ever – which makes
FastHelp a great choice
for seniors, students and
professionals because it
connects to the vast avail-
able nationwide network
of cellular towers for free.
And here’s the best
p a r t . A l l t ho s e w ho
a l r e ad y h ave a n old
style monitored medical
alert button can imme-
diately eliminate those
monthly bills, which is
why Un iversa l Physi-
cians is widely advertis-
ing this announcement
nationwide.
“So if you’ve ever felt a
medical alert device was
too complicated or expen-
sive, you’ll want to get
FastHelp, the sleek new
medical alert device with
no monthly bills,” said
Lawrence.
The medical alert
device slugfest was dom-
inated by two main com-
batants who both offer
old style monitored help
buttons that require pro-
fessional installation of
a home telephone land
SPECIAL ADVERTISEMENT FEATURE PAGE
line, expensive base sta- U.S. There’s absolutely and spend more than 12 come with old style med-
tion equipment and a nothing to hook-up or hours lying on the floor ical alert devices.
hefty bill every month. install. You don’t need a helpless and all alone That’s why seniors born
But now Universal Phy- land line and you don’t with no help. before 1956 are rushing to
sicians, the U.S. based need a cell phone. Every- But seniors who fall cash in the whopping $150
heavyweight, just deliv- thing is done for you. and get immediate help instant rebate before the 7
ered a knockout blow “FastHelp is the are nine times more likely day deadline ends.
sending the top rated World’s first-ever medical to avoid getting sent to a So there’s no need to
contenders to the mat alert device that makes nursing home and get to wait for FastHelp to hit
w ith the unveiling of you look important, not STAY living in their own store shelves later this year
FastHelp. It’s the sleek old. Old style monitored home independently. because seniors born before
n e w c e l lu l a r e m b e d - help buttons you wear Yet millions of seniors 1956 can get it now just
ded medical alert device around your neck are the are still risking their by using the $150 instant
that cuts out the middle- equivalent of a horse and safety by not having a rebate coupon printed in
man by instantly con- buggy,” Lawrence says. med ica l a ler t dev ice. today’s newspaper before
necting you directly to “It’s just outdated.” That’s because seniors the 7-day deadline ends. If
highly trained 911 oper- Nea rly 1. 8 million just can’t afford to pay lines are busy keep trying,
at or s a l l ac r o s s t h e seniors fall every year the monthly bills that all calls will be answered. ■
HOW TO GET IT:
IF BORN BEFORE 1956: Use the rebate coupon below and call this
Toll-Free Hotline: 1-866-964-2952 EXT. HELP817
IF BORN AFTER 1956: You cannot use the rebate coupon below and
must pay $299 Call: 1-866-964-2955 EXT. HELP817
THE BOTTOM LINE: You don’t need to shop around.
We’ve done all the leg work, this deal is too good to pass
up. FastHelp with the $150 instant rebate is a real steal
at just $149 and shipping and there are no monthly bills
ever.
PROS: It’s the World’s first ever medical alert device
that comes with the exclusive FastHelp One-Touch E
911 Button that instantly connects you to free unlimited
nationwide help with no contracts, no deposits and no
monthly bills ever. It’s quickly becoming a top pick with
consumers because it saves you a ton of money and
instantly connects you to one of the largest cellular net-
works everywhere cell service is available for free mak-
ing this deal irresistible. Plus it’s the only medical alert
device that makes seniors look important, not old.
CONS: Consumers can’t get FastHelp in stores until
later this year. That’s why it’s so important for seniors
born before 1956 to call the National Rebate Center
Hotline within the next 7 days. For those who miss that
deadline, the sleek little medical alert device will set you
back over three hundred bucks.
P7173A OF21163R-1
EXPIRES 7 Days From Today’s Publication Date
After Coupon Expires: The FastHelp is $299.00 plus shipping & handling FastHelp ª
One-touch help. Anytime. Anywhere.
$150 Off
R E BATE C O U P O N
With no monthly bills ever.
HELP817
FastHelp, the new medical alert device that instantly connects you to free unlimited nationwide help
with no contracts, no deposits and no monthly bills ever.
USE THIS COUPON: To get $150 off FastHelp you must be born before 1956 and
call the National Rebate Center Hotline at 1-866-964-2952 EXT. HELP817 before
the 7-day rebate deadline ends.
FASTHELP IS COVERED BY A 30-DAY MONEY BACK GUARANTEE LESS SHIPPING AND A 1 YEAR LIMITED WARRANTY. FASTHELP WILL NOT BE ABLE TO MAKE
911 CALLS WHEN CELLULAR SERVICE IS NOT AVAILABLE. FASTHELP IS A 3G GSM DEVICE. WE SUGGEST TESTING CELLULAR CONNECTION BEFORE USE. SEE
OWNERS MANUAL. SERVICE MAY NOT BE AVAILABLE IN REMOTE OR HIGH DENSITY AREAS. FASTHELP WILL USE GPS TRIANGULATIONS TO APPROXIMATE
YOUR LOCATION WHEN YOUR DEVICE IS TURNED ON. DR. HOWREN IS A COMPENSATED MEDICAL ADVISOR AND FRANK MCDONALD IS AN ACTUAL USER AND
COMPENSATED FOR HIS PARTICIPATION. OH & FL RESIDENTS ADD SALES TAX. UNIVERSAL PHYSICIANS 7747 SUPREME AVE, NORTH CANTON, OH 44720.
 ri i
g

These fresh, vibrant sauces

are the key to flavorful
backyard meals—and they’re
designed to mix & match with
your favorite proteins.
RECIPES ANDREA KIRKLAND , M.S., RD
PHOTOS BLAINE MOATS
STYLING SAMMY MILA
& LESLIE POYZER
 Nourish EATING WELL NEVER
TASTED SO GOOD

CHIMICHURRI
SAUCE
Mix & match this
sauce with ...
Beef
Chicken
Salmon
Portobello
mushrooms

Grilled Steak with

Chimichurri, p. 71

S U M M E R 2 019 / DI A BET IC L I V I NG 65
 JERK
SAUCE
Mix & match this
sauce with ...
Chicken
Pork
Firm white fish
Eggplant

Grilled Chicken
Thighs with Jerk
Sauce, p. 71

Adjust the heat of your jerk sauce

 by substituting these peppers: 
mild medium hot

1 jalapeño 2 jalapeños 1-2 habaneros or

1 Scotch bonnet
 Nourish: GET GRILLING

TOMATO-
CAPER
SAUCE
Mix & match this
sauce with ...
Chicken
Shrimp
Firm white fish
Pork

Grilled Chicken Breasts with
Tomato-Caper Sauce
ACTIVE: 30 min. TOTAL: 30 min.
EQUIPMENT: Charcoal or gas grill
6g CARB
This grilled twist on chicken piccata fea-
tures a creamy white-wine-and-caper pan
sauce that gets a burst of summer flavor
from fresh grape tomatoes and basil.
Pounding the chicken prior to grilling en-
sures even cooking.
Tomato-Caper Sauce
1½ tsp. olive oil
2 cloves garlic, minced
1 pint grape tomatoes, halved, or
2½ cups chopped tomatoes
½ cup dry white wine
2 Tbsp. capers, rinsed
¼ tsp. salt
¼ tsp. ground pepper
2 tsp. chilled unsalted butter,
cubed
2 Tbsp. chopped fresh basil
Chicken
1 lb. boneless, skinless chicken
breasts
1 Tbsp. olive oil
¼ tsp. salt
¼ tsp. ground pepper
1. Preheat grill to medium-high.
2. To prepare sauce: Heat 1½ tsp. oil in
a large skillet over medium heat. Add
garlic and cook, stirring, until fragrant,
30 seconds to 1 minute. Stir in tomatoes,
wine, capers, and ¼ tsp. each salt and
pepper; cook until the liquid has evap-
orated slightly, about 4 minutes. Stir in
butter; cook, stirring, until the sauce has
thickened slightly and the tomatoes are
soft, 1 to 2 minutes. Remove from heat
and stir in basil. Keep warm.
3. To prepare chicken: Place chicken
between 2 sheets of plastic wrap;
pound with a mallet to ½-inch thick-
ness. Rub with oil and sprinkle with salt
and pepper. Grill the chicken until an
instant-read thermometer inserted in
the thickest part registers 165°F, 4 to 5
minutes per side. Serve the chicken with
the sauce.
SERVES 4: 4 oz. chicken + ½ cup sauce each
CAL 232, CARB 6g (2g fiber, 3g sugars), FAT 10g
(3g sat. fat), PROTEIN 24g, CHOL 68mg, SODIUM
398mg, POTASSIUM 492mg.

S U M M E R 2 019 / DI A BET IC L I V I NG 67
CILANTRO-
GINGER
SAUCE
Mix & match this
sauce with ...
Salmon
Chicken
Shrimp
Beef
Zucchini
 Nourish: GET GRILLING

Grilled Salmon with

Cilantro-Ginger Sauce
ACTIVE: 25 min. TOTAL: 25 min.
EQUIPMENT: Charcoal or gas grill
2g CARB

Ginger, fish sauce, and honey combine to

create a delicious basting sauce for grilled
salmon. Look for Thai red chiles in the
produce section of your grocery store, or
use a green or red jalapeño instead.

Cilantro-Ginger Sauce
1 Tbsp. toasted sesame oil
1 Tbsp. fresh lime juice
1 Tbsp. chopped fresh cilantro
1 tsp. fish sauce
1 tsp. minced seeded Thai
red chile (about 1 large) or
jalapeño pepper
1 tsp. grated fresh ginger
1 tsp. honey
1 medium clove garlic, mashed
into paste
Salmon
1 lb. skin-on salmon fillet (about 2
inches thick), preferably wild-
caught, cut into 4 portions
1 Tbsp. toasted sesame oil
½ tsp. ground pepper
¼ tsp. salt

1. To prepare sauce: Whisk oil, lime

juice, cilantro, fish sauce, chile (or ja-
lapeño), ginger, honey, and garlic in
a small bowl. Reserve 1 Tbsp. of the
sauce in a separate small bowl to use
for basting.
2. To prepare salmon: Preheat grill to
medium-high (see Tip). Pat salmon dry
with paper towels. Rub oil all over the
salmon. Sprinkle both sides with pepper
and salt. Place the salmon on the grill,
skin-side up. Grill until the salmon lifts
from the grates without sticking, about 6
minutes. Flip the salmon and brush with
the reserved 1 Tbsp. sauce. Cook until
the salmon lifts from the grates without
sticking and flakes with a fork, 1 to 2
minutes more. Serve with the remaining
sauce.

SERVES 4: 3 oz. fish + about 2 tsp. sauce each

CAL 204, CARB 2g (0g fiber, 2g sugars), FAT 11g
(2g sat. fat), PROTEIN 23g, CHOL 53mg, SODIUM
320mg, POTASSIUM 437mg.

TIP: Clean grill grates well before grilling

to prevent the fish fillets from sticking.
To oil the grates, soak a paper towel with
vegetable oil, hold it with tongs, and rub
it over the grates. (Do not use cooking
spray on a hot grill.)

S U M M E R 2 019 / DI A BET IC L I V I NG 69
 Grilled Pork
Tenderloin with
Stone-Fruit Salsa

STONE-FRUIT
SALSA
Mix & match this
sauce with ...
Pork
Firm white fish
Chicken

Grilled Pork Tenderloin
with Stone-Fruit Salsa
ACTIVE: 25 min. TOTAL: 45 min.
EQUIPMENT: Charcoal or gas grill
TO MAKE AHEAD: Prepare salsa (Step 1) up
to 8 hours ahead and refrigerate.
8g CARB
Grilling stone fruit caramelizes its sugars,
enhances its sweetness, and infuses it
with smoky flavor. Any combination of
peaches, nectarines, plums, and apricots
will work in this salsa—use 3 medium
fruit total or about 4 to 5 small fruit.
Stone-Fruit Salsa
1 medium peach, halved and
pitted
1 medium purple plum, halved
and pitted
1 medium apricot, halved and
pitted
1 1-inch-thick slice red onion
1 Tbsp. olive oil
¼ tsp. salt
¼ tsp. ground pepper
2 Tbsp chopped fresh cilantro
1 Tbsp. lime juice
Pork Tenderloin
1 Tbsp. olive oil
2 cloves garlic, minced
¾ tsp. chili powder
½ tsp. ground cumin
½ tsp. salt
¾ tsp. ground pepper
1 lb. pork tenderloin, trimmed
1. To prepare salsa: Preheat grill to me-
dium. Brush fruit halves and onion slice
with oil. Sprinkle with ¼ tsp. each salt
and pepper. Grill the fruit and onion until
tender and grill-marked, 3 to 4 minutes
per side. Remove from grill and coarsely
chop. Transfer to a medium bowl; stir in
cilantro and lime juice.
2. To prepare pork tenderloin: Combine
oil, garlic, chili powder, cumin, salt, and
pepper in a small bowl; rub evenly over
pork. Grill the pork over medium heat,
covered, turning every 1½ minutes, until
an instant-read thermometer inserted in
the thickest part registers 145°F, 14 to
16 minutes. Transfer to a clean cutting
board and let stand for 10 minutes.
3. Slice the pork diagonally. Divide the
pork slices among 4 plates and top with
the salsa.
SERVES 4: 3 oz. pork + about ½ cup salsa each
CAL 219, CARB 8g (1g fiber, 6g sugars), FAT 10g
(2g sat. fat), PROTEIN 25g, CHOL 74mg, SODIUM
512mg, POTASSIUM 600mg.
Grilled Steak with Chimichurri
ACTIVE: 30 min. TOTAL: 30 min.
EQUIPMENT: Charcoal or gas grill
TO MAKE AHEAD: Refrigerate chimichurri
sauce (Step 1) for up to 1 day.
1g CARB
Chimichurri is a robust, herby sauce from
Argentina that’s typically partnered with
grilled beef. The sauce is equally delicious
over grilled fish, pork, or chicken.
(Photo: p. 64.)
Chimichurri Sauce
¼ cup packed fresh parsley
leaves, chopped
1½ tsp. fresh oregano leaves,
chopped
1 medium clove garlic, minced
2 tsp. extra-virgin olive oil
2 tsp. red-wine vinegar
2 tsp. lemon juice
¼ tsp. salt
1/8 tsp. crushed red pepper
Steak
1 lb. hanger or flank steak (see Tip)
¼ tsp. salt
1. To prepare sauce: Combine parsley,
oregano, garlic, oil, vinegar, lemon juice,
salt, and crushed red pepper in a small
bowl.
2. To prepare steak: Preheat grill to
medium-high. Rub 1 Tbsp. of the sauce
evenly over steak; sprinkle with salt.
Grill the steak to the desired degree
of doneness (130°F for medium-rare),
3 to 4 minutes per side. Transfer to a
clean cutting board and let stand for 10
minutes.
3. Slice the steak across the grain. Di-
vide the steak slices among 4 plates and
spoon the remaining sauce over the top.
SERVES 4: 3 oz. steak + about 1 Tbsp. sauce each
CAL 196, CARB 1g (0g fiber, 0g sugars), FAT 10g
(4g sat. fat), PROTEIN 23g, CHOL 68mg, SODIUM
338mg, POTASSIUM 306mg.
TIP: Both hanger steak and flank steak
are affordable, lean, and flavorful cuts
of beef. Hanger steak is from the plate
section, which is on the underside of
the animal beneath the ribs. In the
past, it was sometimes called butch-
er’s steak because butchers kept it for
themselves, rather than selling it. Flank
steak is also located on the underside
of the animal, but toward the rear below
the loin section. Both cuts are best when
thinly sliced across the grain.
Nourish: GET GRILLING
Grilled Chicken Thighs
with Jerk Sauce
ACTIVE: 30 min. TOTAL: 3½ hrs.
EQUIPMENT: Charcoal or gas grill
TO MAKE AHEAD: Prepare jerk sauce (Step 1)
and refrigerate for up to 2 days.
10g CARB
This Jamaican sauce traditionally uses
Scotch bonnet peppers; here, we substitute
jalapeños for a milder flavor. (Photo: p. 66.)
Jerk Sauce
2 scallions, trimmed and coarsely
chopped
2 jalapeño peppers, seeded and
coarsely chopped (see Tip)
2 cloves garlic, chopped
2 Tbsp. brown sugar
2 Tbsp. lime juice
1 Tbsp. fresh thyme leaves or
1 tsp. dried
1 Tbsp. canola oil
1 Tbsp low-sodium soy sauce
1 Tbsp. white vinegar
1½ tsp. minced fresh ginger
1 tsp. ground allspice
½ tsp. ground nutmeg
¼ tsp. salt
Chicken
11/2 lbs. bone-in chicken thighs (4
thighs), skin removed, trimmed
1. To prepare sauce: Combine scallions,
jalapeños, garlic, brown sugar, lime juice,
thyme, oil, soy sauce, vinegar, ginger, all-
spice, nutmeg, and salt in a food proces-
sor. Process until smooth. Spoon 6 Tbsp.
of this mixture into an airtight container
and refrigerate until ready to serve.
2. To prepare chicken: Place chicken
in a shallow dish. Spoon the remaining
jerk sauce over the chicken; turn to
coat. Cover and refrigerate for at least 3
hours or for up to 8 hours.
3. Preheat grill to medium-high. Remove
the reserved sauce from the refrig-
erator to bring to room temperature.
Remove the chicken from the marinade;
discard excess marinade.
4. Grill the chicken, covered, until an
instant-read thermometer inserted into
the thickest part registers 165°F, 5 to 7
minutes per side. Let stand for 10 min-
utes before serving. Serve the chicken
with the reserved jerk sauce.
SERVES 4: 4 oz. chicken + 1½ Tbsp. sauce each
CAL 258, CARB 10g (1g fiber, 7g sugars), FAT 13g
(3g sat. fat), PROTEIN 25g, CHOL 86mg, SODIUM
365mg, POTASSIUM 264mg.
TIP: Wear gloves while handling hot pep-
pers and wash hands immediately after.
S U M M E R 2 019 / DI A BET IC L I V I NG 71
 Green Goddess
Broccoli Salad,
p. 75

SuMMer’s
bounty
These crowd-pleasing
salads celebrate produce
at its peak.
RECIPES BETH LIPTON
PHOTOS BLAINE MOATS
STYLING KELSEY BULAT
& LESLIE POYZER

72 DI A BET IC L I V I NG / S U M M E R 2 019
 Nourish

Lemon-Dill Green
Bean & Baby Potato
Salad, p. 75

PRESSED FOR
TIME? THIS
ONE-DISH SIDE
COMBINES
POTATO SALAD
AND GREEN
BEANS, SO ALL
YOU NEED TO
ADD IS A
MAIN DISH.
Tomato & Watermelon
Greek Salad
ACTIVE: 15 min. TOTAL: 15 min.
8g CARB
Sweet, hydrating, colorful watermelon is a
fun swap for its botanical cousin, cucum-
ber, which is traditional in a Greek salad.
Dressing
2 Tbsp. extra-virgin olive oil
1½ Tbsp. red-wine vinegar
¼ tsp. salt
¼ tsp. ground pepper
Salad
1 romaine heart (7 oz.), torn into
pieces (3 cups)
1 pint cherry tomatoes, halved
1 cup chopped orange bell pepper
1cup cubed seedless watermelon
2Tbsp. chopped fresh parsley
1Tbsp. chopped fresh oregano
2tsp. chopped fresh mint
15pitted Kalamata olives,
quartered lengthwise
½ cup crumbled feta cheese
1. To prepare dressing: Whisk oil, vine-
gar, salt, and pepper in a large bowl.
2. To prepare salad: Add romaine,
tomatoes, bell pepper, watermelon,
parsley, oregano, and mint to the bowl;
toss with the dressing. Top with olives
and feta, gently toss again, and serve
immediately.
SERVES 6: 1 generous cup each
CAL 131, CARB 8g (2g fiber, 5g sugars), FAT 10g (3g
sat. fat), PROTEIN 3g, CHOL 11mg, SODIUM 368mg,
POTASSIUM 279mg.
SERVE THIS
SALAD RIGHT
AWAY
The watermelon will
make the salad watery
if it stands for long. To
make ahead, plate the
watermelon separately
and let guests add it as a
topping when serving.

Green Goddess Broccoli Salad
ACTIVE: 40 min. TOTAL: 40 min.
TO MAKE AHEAD: Refrigerate dressing
(Step 1) for 2 days.
11g CARB
Don’t toss those stems! Broccoli stems are
high in fiber and mildly sweet in flavor.
Peeled and thinly sliced, they lend a sweet
crunch to this salad. (Photo: p. 72.)
Dressing
3 Tbsp. olive oil
3 cloves garlic, minced (1 Tbsp.)
½ cup low-fat mayonnaise
¼ cup low-fat buttermilk
¼ cup chopped fresh flat-leaf ½ tsp. Dijon mustard
parsley
1½ Tbsp. minced fresh chives
1 Tbsp. chopped fresh tarragon
2 oil-packed anchovy fillets, 3 Tbsp. extra-virgin olive oil
drained
2 tsp. lemon zest
2 Tbsp. lemon juice
¼ tsp. salt
¼ tsp. ground pepper
Salad
2 heads broccoli (about 1¾ lb.),
tops cut into small florets, verts) or regular green beans,
stems peeled and cut into
matchsticks
1 carrot, shredded (½ cup)
1 Tbsp. unsalted dry-roasted
sunflower seeds
1. To prepare dressing: Combine oil and
garlic in a small skillet over low heat.
Let sizzle for 1 minute, then transfer
to a food processor. Add mayonnaise,
buttermilk, parsley, chives, tarragon,
anchovies, lemon zest, lemon juice, salt,
and pepper; process until smooth.
2. To prepare salad: Bring a large pot
of water to a boil. Place a large bowl of
ice water beside the stove. Add broccoli
florets to the pot; cook just until bright
green and tender-crisp, 1 to 2 minutes.
Using a slotted spoon, immediately
transfer to the ice water. When cool,
drain in a colander and pat dry with a
clean kitchen towel.
3. Combine the broccoli florets, broccoli
stems, and carrot in a large serving
bowl. Add the dressing and toss to coat.
Sprinkle with sunflower seeds.
SERVES 8: about 1 cup each
CAL 112, CARB 11g (5g fiber, 2g sugars), FAT 7g (1g
sat. fat), PROTEIN 3g, CHOL 1mg, SODIUM 301mg,
POTASSIUM 364mg.
Lemon-Dill Green Bean
& Baby Potato Salad
ACTIVE: 40 min. TOTAL: 40 min.
TO MAKE AHEAD: Refrigerate dressing
(Step 1) for 2 days. Whisk to re-emulsify
before tossing with salad.
25g CARB
Use multicolored baby potatoes, if avail-
able, to add even more color to this salad.
(Photo: p. 73.)
Dressing
1 tsp. lemon zest
1½ Tbsp. lemon juice
1½ Tbsp. white-wine vinegar
¼ tsp. honey
¼ tsp. salt
½ tsp. ground pepper
2 Tbsp. chopped fresh dill
Salad
1½ lbs. baby red potatoes
1 bay leaf
2 cloves garlic, smashed and
peeled
12 oz. thin green beans (haricots
trimmed and cut diagonally
into 1½-inch pieces
1 shallot, finely chopped (1/2 cup)
2 Tbsp. extra-virgin olive oil
Dill sprigs and lemon slices
for garnish
1. To prepare dressing: Whisk lemon
zest, lemon juice, vinegar, mustard,
honey, salt, and pepper in a small bowl.
Whisking constantly, drizzle in oil until
the mixture has emulsified. Whisk in dill.
2. To prepare salad: Place potatoes, bay
leaf, and garlic in a pot. Add cool water
to cover by 1 inch. Bring to a boil, then
reduce heat and simmer until the pota-
toes are tender, 7 to 10 minutes. Using a
slotted spoon, transfer the potatoes to
a large bowl. Discard the bay leaf and
garlic, but retain the cooking water for
cooking green beans. When cool enough
to handle, cut the potatoes into ½-inch
pieces. Return to the bowl; toss with 3
Tbsp. of the dressing.
3. Place a bowl of ice water next to the
stove. Return the pot of water to a boil;
add green beans. Cook until just tender-
crisp, about 2 minutes. Using a slotted
spoon, transfer the green beans to the
bowl of ice water. Discard the cooking
water.
4. Combine shallot and oil in a small
skillet over medium-low heat. Let siz-
zle for 30 seconds, then transfer to the
Nourish: SUMMER’S BOUNTY
bowl with the potatoes. Drain the green
beans; pat dry and add to the potatoes.
Add the remaining dressing; toss to
coat. Garnish the salad with dill sprigs
and lemon slices, if desired.
SERVES 6: generous 1 cup each
CAL 216, CARB 25g (4g fiber, 4g sugars), FAT 12g
(2g sat. fat), PROTEIN 4g, CHOL 0mg, SODIUM
125mg, POTASSIUM 648mg.
Grilled Eggplant &
Summer Squash Salad
ACTIVE: 50 min. TOTAL: 50 min.
EQUIPMENT: Charcoal or gas grill
TO MAKE AHEAD: Cover balsamic drizzle
(Step 1) and hold at room temperature for
up to 1 day. Refrigerate vegetables for up
to 1 day.
7g CARB
The homemade balsamic reduction is the
key to this salad. Watch the vinegar as it
reduces; it can burn easily. (Photo: p. 76.)
½ cup balsamic vinegar
1 medium eggplant (about 11 oz.)
1 medium yellow summer squash
(about 8 oz.)
1 medium zucchini (about 10 oz.)
½ cup olive oil, divided
¼ teaspoon salt
½ teaspoon ground pepper
6 pitted Kalamata olives, finely
chopped (2 Tbsp.)
8 large fresh basil leaves
1. Place vinegar in a small saucepan;
bring to a boil over high heat. Reduce heat
to maintain a simmer; cook, stirring occa-
sionally and watching carefully to prevent
burning, until syrupy and reduced to about
2 Tbsp., 12 to 15 minutes. Transfer to a
small bowl and let cool.
2. Meanwhile, preheat grill to
medium-high.
3. Slice eggplant, yellow squash, and
zucchini diagonally into ¼-inch slices.
Toss with 7 Tbsp. oil, salt, and pepper in
a large bowl.
4. Grill the vegetables until tender and
grill-marked, 2 to 5 minutes per side. Ar-
range on a platter.
3. Drizzle the vegetables with the remain-
ing 1 Tbsp. oil and the reserved balsamic
syrup. Top with olives and basil.
SERVES 8: ½ cup (about 4 slices) each
CAL 161, CARB 7g (fiber 2g, sugars 5g), FAT 14g
(sat. fat 2g), PROTEIN 1g, CHOL 0mg, SODIUM
126mg, POTASSIUM 267mg.
S U M M E R 2 019 / DI A BET IC L I V I NG 75
 A BALSAMIC VINEGAR REDUCTION
LENDS SOPHISTICATION TO THIS
SIMPLE DISH. IF YOU HAVE ANY LEFT
OVER, DRIZZLE IT ON STRAWBERRIES.

Grilled Eggplant &

Summer Squash
Salad, p. 75

76 DI A BET IC L I V I NG / S U M M E R 2 019
 Nourish: SUMMER’S BOUNTY

Tomato-Jicama Salad with

Avocado-Chipotle Dressing
ACTIVE: 25 min. TOTAL: 25 min.
15g CARB

Look for sliced or whole jicama in the

produce section—it’s a root vegetable
that tastes like pears. Its mild, refreshing
flavor and distinct crunch make it perfect
for summer.

Dressing
1 Tbsp. extra-virgin olive oil
1 clove garlic, minced (1 tsp.)
½ small ripe avocado
1 Tbsp. chopped fresh cilantro
1 tsp. lime zest
1½ Tbsp. lime juice
½ tsp. honey
¼-½ tsp. ground chipotle chile
½ tsp. salt
¼ tsp. ground pepper
1-2 Tbsp. warm water
Salad
1½ lbs. heirloom tomatoes, halved
and sliced (5½ cups)
1 jicama (about 1 lb.), peeled and
cut into matchsticks
1 Tbsp. coarsely chopped fresh
cilantro
1 Tbsp. salted roasted pepitas
(see Tip, p. 85)

1. To prepare dressing: Combine oil and

garlic in a small skillet over medium-low
heat. Let sizzle for 30 seconds, then
transfer to a food processor or high-
speed blender. Add avocado, cilantro,
lime zest, lime juice, honey, ground chipo-
tle to taste, salt, and pepper; process until
smooth. Add water, 1 Tbsp. at a time, to
achieve desired consistency.
2. To prepare salad: Combine tomatoes
and jicama in a large bowl. Add the dress-
ing and toss to coat. Sprinkle with cilantro
and pepitas. Serve immediately.

SERVES 6: scant 1 cup each

CAL 114, CARB 15g (7g fiber, 5g sugars), FAT 6g (1g
sat. fat), PROTEIN 2g, CHOL 0mg, SODIUM 211mg,
POTASSIUM 496mg.
 In Season
CUCUMBERS
Five creative ways to
enjoy this crisp and
refreshing vegetable
RECIPES LAUREN GRANT
PHOTOS JASON DONNELLY
STYLING KELSEY BULAT
& LESLIE POYZER
 Nourish

Cucumber &
Peach Salad
with Pepita
Pesto, p. 85

S U M M E R 2 019 / DI A BET IC L I V I NG 79
Nourish: IN SEASON CUCUMBERS
Chicken & Cucumber Lettuce
Wraps with Peanut Sauce
ACTIVE: 40 min. TOTAL: 40 min.
44g CARB
We love the crunch from sliced cucumber
and jicama in these savory lettuce wraps.
¼ cup creamy peanut butter
2 Tbsp. low-sodium soy sauce
2 Tbsp. honey
2 Tbsp. water
2 tsp. toasted sesame oil
2 tsp. olive oil
3 scallions, sliced, white and
green parts separated
1 serrano pepper, seeded and
minced (2 tsp.)
1 Tbsp. minced fresh ginger
2 tsp. minced fresh garlic
1 lb. ground chicken breast
1 cup diced jicama
16 Bibb lettuce leaves
1 cup cooked brown rice
1 cup halved and thinly sliced
English cucumber
½ cup fresh cilantro leaves
Lime wedges, for serving
1. Whisk peanut butter, soy sauce,
honey, water, and sesame oil in a small
bowl.
2. Heat olive oil in a large nonstick
skillet over medium heat. Add scallion
whites, serrano, ginger, and garlic; cook
until starting to soften, about 2 minutes.
Add chicken; cook, breaking it up with
a spoon or potato masher, until cooked
through, 3 to 4 minutes.
3. Add the peanut sauce to the chicken
mixture; cook until the sauce has thick-
ened, about 3 minutes. Remove from
heat. Stir in jicama and scallion greens.
4. To serve, make 8 stacks of 2 lettuce
leaves each. Divide rice, the chicken mix-
ture, cucumber, and cilantro among the
lettuce cups. Serve with lime wedges.
SERVES 4: 2 lettuce wraps each
CAL 521, CARB 44g (11g fiber, 18g sugars), FAT 26g
(3g sat. fat), PROTEIN 34g, CHOL 54mg, SODIUM
485mg, POTASSIUM 1,853mg.
Thai-Inspired Pork
& Rice Noodles with
Cucumbers, p. 85

S U M M E R 2 019 / DI A BET IC L I V I NG 81
 Nourish: IN SEASON CUCUMBERS

Salmon Burgers with Quick

Pickled Cucumbers
ACTIVE: 40 min. TOTAL: 40 min.
39g CARB

The quick-pickled cucumbers in this rec-

ipe are a great introduction to the world
of pickling. If you enjoy them, you can
make additional batches by following
Steps 1 and 2.

½ cup water
½ cup white vinegar
2 Tbsp. honey
½ tsp. salt
1 English cucumber, thinly
sliced (about 3 cups)
1 shallot, thinly sliced, plus 1
shallot, minced, divided
This recipe quick- 3 6-oz. cans no-salt-added
pickles a whole salmon, drained and flaked
cucumber, which 2 large eggs, lightly beaten
¼ cup panko breadcrumbs
is more than you’ll
2 Tbsp. chopped fresh parsley
need for these 1 Tbsp. chopped fresh dill, plus
burgers. The extra more for garnish
pickles will keep in 1½ tsp. minced fresh garlic
the fridge for up to 1 tsp. lemon zest
a week, stored in an ¼ tsp. ground pepper
airtight container. 1 Tbsp. olive oil
¼ cup mayonnaise
4 whole-wheat burger buns,
split and toasted, if desired

1. Bring water, vinegar, honey, and salt

to a boil in a small saucepan over high
heat; remove from heat.
2. Combine cucumber and sliced shal-
lot in a medium bowl. Pour the vinegar
mixture over the vegetables; set aside.
3. Stir salmon, eggs, breadcrumbs,
minced shallot, parsley, dill, garlic,
lemon zest, and pepper in a large bowl
until combined. Form the salmon mix-
ture into 4 patties.
4. Heat oil in a large nonstick skillet
over medium heat. Add the patties
and cook until golden brown and an
instant-read thermometer inserted in
the center registers 145°F, 4 to 5 min-
utes per side.
5. Drain the pickled vegetables. Spread
1 Tbsp. mayonnaise on each bun. Top
with a patty and about ¼ cup pickles.
Garnish with dill, if desired. Serve ad-
ditional pickles on the side or save for
another use.

SERVES 4: 1 burger + 1 bun + about ½ cup

pickled vegetables each
CAL 527, CARB 39g (4g fiber, 14g sugars), FAT
26g (5g sat. fat), PROTEIN 34g, CHOL 169mg,
SODIUM 747mg, POTASSIUM 738mg.

S U M M E R 2 019 / DI A BET IC L I V I NG 83
 Cooking for 1 or 2? These
sandwiches are great as leftovers!
Prepare the full recipe through
Step 4, but only assemble what
you’ll eat immediately. Store the
leftover sauce, sliced vegetables,
and grilled chicken separately and
assemble just before serving for
lunch or dinner the next day.

Greek Chicken &

Cucumber Pita
Sandwiches

84 DI A BET IC L I V I NG / S U M M E R 2 019

Greek Chicken & Cucumber
Pita Sandwiches
ACTIVE: 45 min. TOTAL: 13 hrs. (includes
1 hour marinating time)
TO MAKE AHEAD: Refrigerate yogurt sauce
(Step 2) for up to 2 days.
33g CARB
Cucumbers do double duty in this recipe,
grated to lend a refreshing flavor to the
quick cucumber-yogurt sauce and sliced
to provide cool crunch tucked into the pita.
1 tsp. lemon zest
2 Tbsp. fresh lemon juice
5 tsp. olive oil, divided
1 Tbsp. chopped fresh oregano or
1 tsp. dried
2¾ tsp. minced garlic, divided
¼ tsp. crushed red pepper
1 lb. chicken tenders
1 English cucumber, halved,
seeded and grated, plus
½ English cucumber, halved
and sliced
½ tsp. salt, divided
¾ cup nonfat plain Greek yogurt
2 tsp. chopped fresh mint
2 tsp. chopped fresh dill
1 tsp. ground pepper
2 6½-inch whole-wheat pita
breads, halved
4 lettuce leaves
½ cup sliced red onion
1 cup chopped plum tomatoes
1. Combine lemon zest, lemon juice, 3 tsp.
oil, oregano, 2 tsp. garlic, and crushed red
pepper in a large bowl. Add chicken and
toss to coat. Marinate in the refrigerator
for at least 1 hour or up to 4 hours.
2. Meanwhile, toss grated cucumber
with ¼ tsp. salt in a fine-mesh sieve.
Let drain for 15 minutes, then squeeze
to release more liquid. Transfer to a
medium bowl. Stir in yogurt, mint, dill,
ground pepper, and the remaining 2 tsp.
oil, ¾ tsp. garlic, and ¼ tsp. salt. Refrig-
erate until ready to serve.
3. Preheat grill to medium-high.
4. Oil the grill rack (see Tip, p. 69). Grill the
chicken until an instant-read thermome-
ter inserted in the center registers 165°F,
3 to 4 minutes per side.
5. To serve, spread some of the sauce
inside each pita half. Tuck in the chicken,
lettuce, red onion, tomatoes, and sliced
cucumber.
SERVES 4: 1 stuffed pita half each
CAL 353, CARB 33g (6g fiber, 6g sugars), FAT 9g
(1g sat. fat), PROTEIN 37g, CHOL 58mg, SODIUM
559mg, POTASSIUM 459mg.
Cucumber & Peach Salad
with Pepita Pesto
ACTIVE: 20 min. TOTAL: 20 min.
13g CARB
Cilantro and pumpkin seeds stand in
for traditional pesto ingredients in this
summery dish. Look for peaches in July
and August, when they are at their peak.
(Photo: p. 79.)
⅓ cup unsalted pepitas (see Tip)
½ cup fresh cilantro leaves and
tender stems
½ cup fresh parsley leaves
2 Tbsp. lime juice
1 Tbsp. coarsely chopped
seeded jalapeño pepper
(½ small pepper)
1 medium clove garlic, quartered
½ tsp. salt
2 Tbsp. olive oil
1½ English cucumbers, thinly sliced
(about 4½ cups)
3 peaches, quartered and sliced
4 scallions, thinly sliced
2 Tbsp. white-wine vinegar
1. Place pepitas in a food processor:
pulse until coarsely chopped, about 10
pulses. Add cilantro, parsley, lime juice,
jalapeño, garlic, and salt; pulse until
minced, about 20 pulses. With the pro-
cessor running, stream in oil until just
combined but still chunky.
2. Gently toss cucumbers, peaches, and
scallions in a large bowl with the pesto
mixture and vinegar until combined.
SERVES 6: 1½ cups each
CAL 128, CARB 13g (2g fiber, 8g sugars), FAT 8g (1g
sat. fat), PROTEIN 4g, CHOL 0mg, SODIUM 201mg,
POTASSIUM 388mg.
TIP: Pepitas are pumpkin seeds, but they
differ from the seeds you scrape out
of your Halloween pumpkin: they come
from certain varieties of pumpkins that
produce seeds without a tough outer
hull. You can find pepitas in bulk bins
in natural-foods stores and large su-
permarkets, and online at nuts.com and
elsewhere.
Nourish: IN SEASON CUCUMBERS
Thai-Inspired Pork & Rice
Noodles with Cucumbers
ACTIVE: 40 min. TOTAL: 40 min.
38g CARB
This sauce is made of just 3 ingredients:
honey, fish sauce, and store-bought chili-
garlic sauce, which you can find in the Asian
aisle of many grocery stores. (Photo: p. 81.)
4 tsp. honey
1 Tbsp. fish sauce
1 Tbsp. chili-garlic sauce
2 Tbsp. olive oil
1 lb. thin boneless pork chops,
trimmed and cut into ¼-inch
strips
6 scallions, sliced, white and
green parts separated
1½ Tbsp. minced fresh garlic
1½ Tbsp. minced fresh ginger
¼ tsp. ground pepper
½ 8-oz. package vermicelli
rice noodles
1 small English cucumber, thinly
sliced (about 2 cups)
1½ cups fresh bean sprouts
1 cup julienned or shredded
carrot
¼ cup chopped fresh mint
¼ cup chopped fresh cilantro, plus
more for garnish
2 Tbsp. lime juice, plus wedges
for serving
1. Combine honey, fish sauce, and chili-
garlic sauce in a small bowl.
2. Heat oil in a large nonstick skillet or
wok over medium heat. Add pork, scallion
whites, garlic, ginger, and pepper; cook, stir-
ring occasionally, until the pork is no longer
pink, about 3 minutes.
3. Add the honey mixture, stirring and
scraping up any browned bits from the
bottom of the pan. Reduce heat to medi-
um-low; continue cooking until the pork is
just cooked through, about 2 minutes more.
Remove from heat.
4. Cook rice noodles according to package
directions. Reserve 1 cup of the cooking wa-
ter, then drain the noodles.
5. Add the noodles to the pork. Add cucum-
ber, bean sprouts, carrots, mint, cilantro,
lime juice, and scallion greens; toss to coat.
Stir in the reserved cooking water, ¼ cup at
a time, until the mixture is saucy and loose.
6. Divide the pork and noodle mixture
among 4 bowls and garnish with cilantro, if
desired. Serve with lime wedges.
SERVES 4: 2 cups each
CAL 375, CARB 38g (4g fiber, 12g sugars), FAT 13g
(3g sat. fat), PROTEIN 25g, CHOL 57mg, SODIUM
495mg, POTASSIUM 646mg.
S U M M E R 2 019 / DI A BET IC L I V I NG 85
 S
Chili-Lime
AC
Zucchini
Chips, p. 89

Upgrade from popcorn: try

these DIY nutrient-dense
snacks when your stomach
grumbles between meals.
RECIPES BETH LIPTON
PHOTOS JACOB FOX
STYLING SAMMY MILA &
SUE MITCHELL
 Nourish

THANKS TO A MIX OF PUMPKIN,

SUNFLOWER, HEMP, AND CHIA
SEEDS, THESE SUPERSTAR
BARS ARE PACKED WITH
PROTEIN, FIBER, MINERALS,
AND HEALTHY FATS.

Super-Seed Squares, p. 89

S U M M E R 2 019 / DI A BET IC L I V I NG 87
 Baked Broccoli-
Cheddar Quinoa
Bites

a b .
pAc .
Po i
Po !
Carrot Cake
Energy Bites

Chili-Lime Zucchini Chips
ACTIVE: 20 min. TOTAL: 2¼ hrs.
TO MAKE AHEAD: Store in an airtight
container for up to 1 day. If chips lose their
crunch, spread on a baking sheet and
toast briefly in a toaster oven to crisp.
EQUIPMENT: Parchment paper
8g CARB
Crunchy chips are so satisfying—even
when you swap in zucchini for potatoes.
(We promise!) (Photo: p. 86.)
2 medium zucchini, trimmed
(about 7 oz. each)
Cooking spray
2 tsp. lime juice
¼ tsp. chili powder
¼ tsp. salt
1. Position racks in upper and lower
thirds of oven; preheat to 225ºF. Line
2 large baking sheets with parchment
paper.
2. Slice zucchini 1/8 inch thick (a mandoline
slicer is useful for this). Arrange the slices
in a single layer on the prepared pans
and pat dry with paper towels. (The slices
should not overlap, but it’s OK if they’re
very close together.) Coat lightly with
cooking spray. Sprinkle with lime juice,
chili powder, and salt.
3. Bake for 1 hour, switching the positions
of the pans halfway through. Turn the
zucchini slices over and continue baking
until golden and no longer damp, 45 to 55
minutes more. (After the first hour, check
every 5 to 10 minutes and remove any
darker slices as they are done.) Transfer
the zucchini chips to a wire rack to cool.
SERVES 2: scant 1 cup each
CAL 72, CARB 8g (2g fiber, 5g sugars), FAT 4g (0g
sat. fat), PROTEIN 2g, CHOL 0mg, SODIUM 319mg,
POTASSIUM 530mg.
Super-Seed Squares
ACTIVE: 15 min. TOTAL: 1 hr. 10 min.
TO MAKE AHEAD: Refrigerate in an airtight
container for up to 1 week.
EQUIPMENT: Parchment paper
7g CARB
Because these bars pack well, they’re
great for taking along on all-day adven-
tures. (Photo: p. 87.)
⅓ cup tahini 1. Preheat oven to 350ºF. Line 16 cups of a
⅓ cup honey
1 tsp. vanilla extract
¼ tsp. salt
+ For more snack ideas visit EatingWell.com/DiabetesSnacks
1 cup shredded unsweetened
coconut
½ cup raw unsalted pepitas (see
Tip, p. 85)
1/2 cup unsalted sunflower seeds garlic powder, onion powder, pepper, and
¼ cup chia seeds
¼ cup hemp seeds
1. Preheat oven to 325ºF. Line an
8-inch-square pan with parchment pa-
per, leaving extra hanging over 2 sides.
Coat the parchment and pan sides with
cooking spray.
2. Combine tahini and honey in a small
saucepan over medium heat. Cook, stir-
ring, until just mixed and warmed, about
2 minutes. Remove from heat; stir in
vanilla and salt.
3. Combine coconut, pepitas, sunflower
seeds, chia seeds, and hemp seeds in a
large bowl. Add the tahini mixture and
stir until evenly coated. Press the mix-
ture firmly into the prepared pan.
4. Bake until golden, 30 to 35 minutes.
Let cool completely in the pan on a wire
rack. Using the overhanging parchment,
lift out the uncut squares. Place on a
cutting board and cut into 25 squares.
SERVES 25: 1 square each
CAL 110, CARB 7g (2g fiber, 4g sugars), FAT 9g (3g
sat. fat), PROTEIN 3g, CHOL 0mg, SODIUM 27mg,
POTASSIUM 111mg.
Baked Broccoli-Cheddar
Quinoa Bites
ACTIVE: 20 min. TOTAL: 1 hr. 5 min.
TO MAKE AHEAD: Refrigerate for up to 3
days.
EQUIPMENT: Mini-muffin pan (24-cup)
8g CARB
These savory muffin-like bites are low in
carbs and a good source of protein—plus
we love their cheesy flavor.
½ cup quinoa
1/8 tsp. salt plus ¼ tsp., divided
¾ cup finely chopped broccoli
¾ cup shredded Cheddar cheese
½ tsp. baking powder
½ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. ground pepper
1 large egg, lightly beaten
Cooking spray
24-cup mini muffin pan with paper liners
(see Tip) or coat with cooking spray.
2. Cook quinoa with 1/8 tsp. salt according
to package directions. Remove from heat
Nourish: SNACK ATTACK
and let stand, covered, for 5 minutes.
Transfer to a large bowl and let cool for at
least 10 minutes.
3. Add broccoli, Cheddar, baking powder,
the remaining ¼ tsp. salt to the quinoa.
Stir in egg.
4. Divide the quinoa mixture among the
prepared muffin cups, pressing firmly
with lightly moistened fingers. Mist the
tops with cooking spray.
5. Bake until golden, 22 to 25 minutes.
Let cool in the pan on a wire rack for 20
minutes, then remove to the rack to cool
completely.
SERVES 8: 2 bites each
CAL 87, CARB 8g (1g fiber, 0g sugars), FAT 4g (2g
sat. fat), PROTEIN 5g, CHOL 32mg, SODIUM 209mg,
POTASSIUM 100mg.
TIP: If you use paper liners, refrigerate the
baked bites for at least 2 hours before re-
moving from the liners, to prevent sticking.
Carrot Cake Energy Bites
ACTIVE: 15 min. TOTAL: 15 min.
TO MAKE AHEAD: Refrigerate in an airtight
container for up to 1 week or freeze for
up to 3 months.
8g CARB
These no-cook bites keep well in the
fridge or freezer and are easy to grab on
the go.
1 cup pitted dates
½ cup old-fashioned rolled oats
¼ cup chopped pecans
¼ cup chia seeds
2 medium carrots (about 4 oz.
total), finely chopped
1 tsp. vanilla extract
¾ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground turmeric
¼ tsp. salt
Pinch of ground pepper
1. Combine dates, oats, pecans, and chia
seeds in a food processor; pulse until
well combined and chopped.
2. Add carrots, vanilla, cinnamon, gin-
ger, turmeric, salt, and pepper; process
until all ingredients are well chopped
and a paste begins to form.
3. Roll the mixture into balls using a
scant 1 Tbsp. each.
SERVES 22: 1 bite each
CAL 48, CARB 8g (2g fiber, 5g sugars), FAT 2g (0g
sat. fat), PROTEIN 1g, CHOL 0mg, SODIUM 30mg,
POTASSIUM 88mg.
S U M M E R 2 019 / DI A BET IC L I V I NG 89
 THE FORMULA

Veggie-Heavy Pasta Bowls

Lighten up summertime pasta by swapping out
half the noodles for plenty of veggies.
RECIPES SARA HAAS , RDN, LDN PHOTOS JACOB FOX
STYLING SAMMY MILA & SUE MITCHELL

Other Veg
1 cup
Red onion

Sauce
11/2-2 Tbsp.
Tomatillo Lean Protein
salsa + plain 2-3 oz.
Greek Edamame
yogurt

Flavor
Bulky
1-2 Tbsp.
Veggies
1 cup Pepper Jack
cheese
Cherry
tomatoes +
red bell
pepper
Pasta
1/2 cup cooked
Whole-wheat
Crunch orzo
1 Tbsp.
Pepitas TEX-MEX
PASTA SALAD
CAL 403, CARB 51G

How it works: Pasta + Lean Protein + Bulky Vegetables

This formula will help you ½ cup cooked 2-3 oz. 1 cup
build a carb-conscious pasta
bowl without using a recipe. Whole-wheat pasta, Rotisserie chicken breast, Tomatoes
Mix and match the categories any shape skin removed Artichoke hearts
(right) using the amounts Ramen noodles Salmon Zucchini
shown. Plan ahead and prep Soba noodles Shrimp Bell peppers
your protein, vegetables, and Chickpea pasta Beans or chickpeas Sugar snap peas
pasta, or use what’s on hand Brown rice pasta Flank or skirt steak Carrots
in the fridge. Bonus points for Quinoa pasta Canned tuna Roasted winter squash
using up vegetable scraps or Lentil pasta Tofu or tempeh
leftover ingredients that would Gnocchi Edamame
otherwise go to waste!

90 DI A BET IC L I V I NG / S U M M E R 2 019
 Nourish
MEDITERRANEAN
PASTA TOSS
CAL 506, CARB 38G
Whole-wheat farfalle pasta, canned
light tuna, artichoke hearts, red bell
pepper, baby kale, hummus, feta cheese,
olives, walnuts

LEMON
CHICKEN PASTA
CAL 350, CARB 27G
Whole-wheat spaghetti,
rotisserie chicken, spiralized
zucchini, spinach, olive oil,
Parmesan cheese, lemon juice,
lemon zest, toasted panko
breadcrumbs
THAI-INSPIRED
PEANUT SHRIMP
NOODLES
CAL 268, CARB 38G
Soba noodles, cooked
shrimp, spiralized carrots,
sugar snap peas, peanut
sauce, cilantro, peanuts

+ Other Veg + Sauce + Flavor + Crunch

1 cup 1½-2 Tbsp. 1-2 Tbsp. 1 Tbsp.

Red onion Peanut sauce Crumbled cheese Nuts

Corn Pesto sauce Shredded cheese Seeds
Riced cauliflower Hummus Fresh herbs Breadcrumbs
Leafy greens Salad dressing Olives Roasted chickpeas
Mushrooms Plain Greek yogurt Capers Crushed tortilla chips
Summer squash Salsa Pickled vegetables
Roasted red peppers Marinara sauce Sun-dried tomatoes
Fresh tomato sauce Citrus zest & juice
Olive oil

+ Find the full recipes online at EatingWell.com/PastaSaladFormula

 COOKING SCHOOL

Waste Not
Follow these tips for selecting,
prepping, and storing summer-
time produce to make sure
you use up every last bite
of what you buy.

BY JACKIE NEWGENT , RDN

PHOTOS BLAINE MOATS
STYLING SAMMY MILA &
LESLIE POYZER

STEP 1
Make a produce plan
What do I have? First check your fruit bowl,
produce bin, and fridge for what you already have.
What do I need? Think through your meals for
the week, then make a grocery list. And stick to it.
(Hint: Don’t shop when hungry!)
How much do I need? Practice the “Goldilocks”
approach: buy the just-right amount. Resist the
temptation to stock up when you only need a little
bit. Try to purchase small amounts more frequently.
When will I use up these ingredients? Buy deli-
cate produce, such as salad greens and herbs, only
when you plan to use it within a few days. Buy
heartier produce like sweet potatoes and cabbage
that you plan to use later in the week.
STEP 2
Shop with your senses
Examine produce closely to choose vegetables
and fruits that will last. Don’t aim for produce
perfection; just avoid produce that’s already
overripe.
• Look: Fruits and vegetables should be free of
mold, decay, cuts, and excessive bruises or wrin-
kles. (Don’t shy away from odd-looking produce,
though: ugly can still be delicious!)
• Smell: Get your nose close and inhale deeply.
Fresh produce will smell fresh.
• Touch: Avoid anything slimy or mushy (though a
few soft spots are OK if you’ll be using it soon).
Nourish
STEP 3
Store strategically
Know your storage spots. Store fruits and veggies where
they’ll last the longest (see “Where to Store Your Produce,”
p. 94). Wrap greens and herbs in damp towels to prevent
wilting.
Use crisper drawers wisely. Store moisture-loving
produce that’s prone to wilting, like asparagus, leafy
greens, and raspberries, in a high-humidity drawer; store
fruit that’s prone to rotting, like avocados and peaches,
in a low-humidity drawer. Only one drawer? Consider it
high-humidity storage.
Play “keep away.” Store veggies, especially anything
leafy, away from fruits that release ethylene gas, like
apples, cantaloupe, nectarines, and peaches. This gas
speeds ripening.
Prep ahead. Chop, peel, and dice produce that you
plan to use in the next few days, if you like. But don’t
pre-prep produce that has flesh that turns brown, like
avocados and apples. (Keep these whole until you’re
ready to eat them.) Store prepped produce in separate
sealed containers in the fridge.
Keep the fridge cold. Check your fridge temp—it
should be at 40°F or below.
STEP 4
Use up what’s in the fridge
Once your fridge is stocked, your only job is to eat
your fruits and veggies!
• Cook in order of shelf life. Plan to use leafy greens
within a day or two, since they have a short fridge life.
Cook longer-lasting produce, such as winter squash
and sweet potatoes, later in the week.
• Practice FIFO—first in, first out. Keep newer pro-
duce toward the back of the crisper drawer and move
older items up front, to help you see what you need
to use up.
• Be flexible. Survey your fridge daily, and choose reci-
pes that make for easy swaps. Change up your recipes
to accommodate not-so-fresh-anymore produce.
• Take action. As soon as you see almost-past-its-
prime produce, cook, eat, or preserve it that day.
(See “What should I do with soft or slightly wilted pro-
duce?”p. 94.)
S U M M E R 2 019 / DI A BET IC L I V I NG 93
 Summer Skillet
Scramble

Chicken &
Veggie Fajitas

What should I do with soft or

slightly wilted produce?
Eat it now! Slightly overripe fruit is often
extra-juicy and enjoyable, albeit messy!

Freeze it. Slice or dice fruit. Chop and

lightly steam vegetables. Freeze them in
sealed containers and use in smoothies,
baked goods, casseroles, and soups.

Cook it. Perhaps don’t make it the star of

the plate, but do still use it.
• Puree a pesto. Use any leafy green or
herb as a base.
• Make a mash. Make mashed potatoes,
replacing half the potatoes with veggies.
Smash mushy berries and use as jam.
• Cook a soup or stew. Follow a recipe but
swap in what you need to use up. Freeze
what you don’t need now.
• Make a medley. Sauté veggies in a little
olive oil, or toss with oil and roast on a
baking sheet until tender. Use as a side
dish or as a topping for burritos, sand-
wiches, or omelets. Or try the recipes to
the right.

Where to Store Your Produce

When to Toss It Out In the fridge: On the counter: Both (counter
All produce goes bad eventually, so get in - Apples, berries, - Bananas, lemons, till ripe; fridge
the habit of inspecting your food before you cherries, grapes limes, oranges, once ripe):
use it. Don’t eat produce if you see mold - Asparagus, car- watermelon - Avocados,
or signs of decay; if you smell something rots, cauliflower, - Cucumber, garlic, mangoes, most
that’s sour or just not quite right; or if you corn (store in onions, potatoes,* melons, nectarines,
feel unpleasant mealiness or sliminess. husk), leafy tomatoes peaches, pears,
These may be signs of bacterial growth greens, zucchini *Keep potatoes in a plums
that can cause food poisoning. Remember: cool, dark place, like
When in doubt, toss it out. (Or compost it!) a pantry or cabinet.

94 DI A BET IC L I V I NG / S U M M E R 2 019 + Learn more about when to toss produce at EatingWell.com/TossOrKeep


Try it!
Summer Skillet Scramble
ACTIVE: 30 min. TOTAL: 30 min.
20g CARB
Don’t toss out those almost-past-their-
prime vegetables and fresh herbs. Toss
them into this skillet scramble for a quick
vegetarian meal. Nearly any vegetable will
work in this scramble, so choose your fa-
vorites or use what you have on hand.
2 Tbsp. olive oil
12 oz. baby potatoes, thinly sliced
4 cups thinly sliced vegetables,
such as mushrooms, bell
peppers, and/or zucchini
(14 oz.)
3 scallions, thinly sliced, green
and white parts separated
1 tsp. minced fresh herbs, such as
rosemary or thyme
6 large eggs (or 4 large eggs plus
4 egg whites), lightly beaten
2 cups packed leafy greens, such
as baby spinach or baby kale
(2 oz.)
½ tsp. salt
1. Heat oil in a large cast-iron or nonstick
skillet over medium heat. Add potatoes;
cover and cook, stirring several times, un-
til they begin to soften, about 8 minutes.
2. Add sliced vegetables and scallion
whites; cook uncovered, stirring occasion-
ally, until the vegetables are tender and
lightly browned, 8 to 10 minutes. Stir in
herbs. Move the vegetable mixture to the
perimeter of the pan.
3. Reduce heat to medium-low. Add eggs
and scallion greens to the center of the
pan. Cook, stirring, until the eggs are
softly scrambled, about 2 minutes.
4. Stir leafy greens into the eggs. Remove
from heat and stir to combine well. Stir
in salt.
SERVES 4: 1½ cups each
CAL 254, CARB 20g (fiber 4g, sugars 5g), FAT 14g
(sat. fat 3g), PROTEIN 12g, CHOL 279mg, SODIUM
415mg, POTASSIUM 714mg.
Nourish: COOKING SCHOOL
Chicken & Veggie Fajitas
ACTIVE: 25 min. TOTAL: 25 min.
35g CARB
Time to clean out the fridge? These ver-
satile skillet fajitas are designed to work
with whatever vegetables you happen to
have on hand. The key is to slice all the
veggies to approximately the same size so
they cook evenly.
2 tsp. canola or olive oil
1 lb. boneless, skinless chicken
thighs, trimmed and cut into
strips
4 cups thinly sliced vegetables,
such as onions, bell peppers,
zucchini, and/or mushrooms
(14 oz.)
1¼ tsp. chili powder
¼ tsp. salt
4 8-inch whole-wheat tortillas
½ cup prepared guacamole
½ cup nonfat plain Greek yogurt
1 lime, cut into wedges
¼ cup cilantro leaves (optional)
1. Heat oil in a large wok or cast-iron or
other stick-resistant skillet (not Teflon-
based nonstick, see Tip) over high heat.
Add chicken, vegetables, chili powder,
and salt; cook, tossing with tongs oc-
casionally, until the chicken is cooked
through and the vegetables begin to
brown, about 7 minutes.
2. Meanwhile, stack tortillas and wrap
in a barely damp, clean kitchen towel (or
paper towel). Microwave on High for 30
to 45 seconds.
3. Divide the chicken-and-vegetable
mixture among the tortillas. Top each
with 2 Tbsp. guacamole and 2 Tbsp.
yogurt. Serve with lime wedges and
garnish with cilantro if desired.
SERVES 4: 1 fajita each (about 1 cup filling per
fajita)
CAL 391, CARB 35g (fiber 6g, sugars 7g), FAT 13g
(sat. fat 2g), PROTEIN 32g, CHOL 92mg, SODIUM
699mg, POTASSIUM 479mg.
TIP: Teflon-based nonstick cookware
should not be used when cooking over
high heat. For best results, make sure
your pan is large enough to fit all the
chicken and vegetables without crowd-
ing (this helps them brown, rather than
steam). If needed, you can cook the ingre-
dients in Step 1 in two batches.
S U M M E R 2 019 / DI A BET IC L I V I NG 95
 MEAL PLAN

Step Away
from the Oven
Yes, you can still cook on sweltering
summer days. These stovetop and no-cook
dishes will keep you cool in the kitchen.
BY MICAELA YOUNG, M.S.
DINNER RECIPES JOYCE HENDLEY, M.S.
PHOTOS JACOB FOX
STYLING SAMMY MILA & SUE MITCHELL

96 DI A BET IC L I V I NG / S U M M E R 2 019
 Nourish

BREAKFAST

Yogurt with Berries & Granola 2 ripe medium tomatoes (about

1 cup low-fat plain Greek yogurt + 12 oz.), chopped
½ cup sliced strawberries + 1/3 cup 2 cloves garlic, minced
low-fat granola + 2 Tbsp. sliced ½ tsp. dried oregano
almonds + 2 Tbsp. sunflower seeds ¼ tsp. salt
4 slices toasted whole-wheat
479 CAL / 48g CARB
bread (2 oz. each)

1. To prepare slaw: Mince 1 garlic clove

LUNCH on a cutting board and sprinkle with ¼
tsp. salt. Use the broad side of a knife (or a
Spinach-Feta Freezer Burrito + fork) to press and smear the garlic until it
Apple & Peanut Butter makes a paste.
(See Prep-Ahead Plan, p. 98) + 2. Transfer the garlic paste to a medium
½ apple + 1 Tbsp. peanut butter bowl. Add ½ avocado, lemon juice, and 1
522 CAL / 53g CARB Tbsp. oil and mash until mostly smooth,
with some chunks. Add coleslaw mix and
Tip: To heat burrito in the microwave: sunflower seeds; toss to coat well. Dice
Unwrap and place on a microwave-safe the remaining ½ avocado and gently mix
plate. Cover with a paper towel and in. Set aside.
microwave on High until steaming hot 3. To prepare sandwiches: Cut each
throughout, 1 to 2 minutes. chicken breast in half horizontally to form
2 thin cutlets. Sprinkle both sides of each
cutlet with pepper. Heat 2 tsp. oil in a large
nonstick skillet over medium-high heat.
DINNER Add the cutlets; cook, turning once, until
cooked through and no longer pink in the
Open-Face Chicken Oreganata center, 6 to 8 minutes. Transfer to a plate;
Sandwiches with Avocado Slaw cover with foil and keep warm. (see Tips).
ACTIVE: 40 min. TOTAL: 40 min. 4. Heat the remaining 2 tsp. oil in the pan
38g CARB over medium-high heat. Add tomatoes,
garlic, oregano, and salt; cook, stirring,
The quick tomato topping on these hearty until the tomatoes and garlic are softened
sandwiches will remind you of pizza. The but not mushy, about 5 minutes. Remove
accompanying slaw swaps out mayo for from heat.
healthier avocado. Doubling up on the
Day 1 chicken breasts gets you ahead of tomor-
5. Place 1 cooked chicken cutlet on each
piece of bread and top with ¼ of the to-
row’s dinner; cook them on the grill if you mato mixture. Serve with the reserved
1,502 CAL prefer (see Tips). slaw.
27g FIBER
Slaw SERVES 4: 1 sandwich + about ¾ cup slaw each
14g SAT. FAT
1small clove garlic CAL 502, CARB 38g (fiber 10g, sugars 7g), FAT 24g
90g PROTEIN (sat. fat 4g), PROTEIN 34g, CHOL 63mg, SODIUM
1,489mg SODIUM ¼ tsp. salt
627mg, POTASSIUM 870mg.
1ripe avocado, divided
2Tbsp. lemon juice TIPS: Prefer to fire up the grill? Grill the
1Tbsp. olive oil cutlets over medium-high heat, turning
4cups coleslaw mix (half a once, until cooked through and no longer
12- to 14-oz. bag) pink in the center, 3 to 4 minutes per side.
¼ cup unsalted roasted sunflower
seeds If you like, you can prepare an additional
Sandwiches 12 oz. of chicken cutlets to set aside
2 boneless, skinless chicken for Day 3. In Step 3, after removing the
breasts (1 lb. total) (see Tips) chicken from the pan, repeat with an ad-
¾ tsp. ground pepper ditional 2 teaspoons oil and 4 additional
4 tsp. extra-virgin olive oil, cutlets. Cover and refrigerate 4 cutlets
divided for dinner on Day 3.

+ Find more meal plans at EatingWell.com/DiabetesMealPlans S U M M E R 2 019 / DI A BET IC L I V I NG 97

 This meal plan is based on a daily
target of 1,500 calories.
It balances carbohydrates throughout the day,
with each meal containing about 45g of carbs.
Talk with your doctor or dietitian about your
specific calorie and nutrition goals.
Prep-Ahead Plan
Busy mornings are made easier thanks
to homemade, ready-to-go lunches.
MAKE 4 SPINACH-FETA
FREEZER BURRITOS
Whisk 6 large eggs with ¼ tsp. each
ground pepper and garlic powder
until yolks and whites are combined.
Heat 1 Tbsp. olive oil in a large skil-
let over medium heat.
Add 4 cups chopped baby spinach
and cook until wilted, 1 to 2 minutes.
Add the eggs and ½ cup chopped
scallions and cook, stirring occa-
sionally, until the eggs are just set,
about 3 minutes.
Divide the egg mixture across four
8-inch whole-wheat tortillas.
Divide ¼ cup crumbled reduced-
fat feta cheese, ½ can low-sodium
black beans (drained and rinsed),
and 1 chopped medium tomato
among the tortillas.
Roll each burrito snugly, tucking
in the ends as you go. Wrap each
in heavy-duty foil. Freeze for lunch
on Day 1 and Day 3. (The burritos
freeze well for up to 2 months.)
98 DI A BET IC L I V I NG / S U M M E R 2 019
MAKE SUMMER
SALMON SALAD
Drain one 5-oz. can of
water-packed salmon.
Combine half the salmon (about
13/4 oz.) with 1/3 cup sliced grapes, 1
Tbsp. chopped parsley, 1 Tbsp. feta
cheese, 2 Tbsp. low-fat plain Greek
yogurt, and 3 Tbsp. sliced almonds.
Refrigerate for lunch on Day 2.
(The salmon salad keeps, refrig-
erated, for 2 days.) Refrigerate the
remaining salmon separately for
another use.
Snacks
If you need more calories in your day,
try one of these snacks. Each contains
about 1 carb serving (15g carbs).
English Muffin & Peanut Butter
½ whole-wheat English muffin +
1 Tbsp. natural peanut butter
163 CAL / 17g CARB
Crackers & Turkey Slices 1 oz. unsalted pepitas
6 whole-wheat crackers (1 oz.) +
2 slices deli turkey (3½ oz.), divided
208 CAL / 21g CARB
Cottage Cheese & Frozen Grapes
½ cup nonfat cottage cheese +
10 frozen grapes (see Tip)
104 CAL / 14g CARB
Tip: To freeze grapes, rinse with cold
water, pat dry, and place in a freezer
bag. Freeze for at least 45 minutes.
Shopping List
This includes the amounts of each food you’ll
need for the meals in this meal plan. Check
your fridge or pantry before heading to the
store—you may have some items on hand.
PRODUCE
2 avocados
1 red bell pepper
1 large cucumber
1 12- to 14-oz. bag coleslaw mix
5 garlic cloves
10 oz. sliced mushrooms
½ bunch parsley
2 medium Yukon Gold potatoes
1 bunch scallions
7½ oz. baby spinach
5 medium tomatoes
1 plum tomato
1 apple
2 oz. grapes (about 10)
2 lemons
1 peach, plum, or apricot
5 oz. strawberries (about 12)
MEAT & POULTRY
2 lbs. boneless, skinless
chicken breast
DRY GOODS
1 loaf whole-wheat bread from
bakery (at least 10 oz.)
4 whole-wheat tortillas
5¼ oz. whole-wheat pearl couscous
1½ oz. rolled oats
2½ oz. low-fat granola
1 15-oz. can low-sodium black
beans
1 5 oz.-can water-packed salmon
1 oz. unsalted natural peanut
butter
2¼ oz. tahini
2¼ oz. sliced almonds
2¼ oz. unsalted sunflower seeds
DAIRY & EGGS
½ cup low-fat milk
17 oz. low-fat plain Greek yogurt
4 oz. nonfat cottage cheese
5¼ oz. reduced-fat feta cheese
1 dozen large eggs
PANTRY & FRIDGE ITEMS
Olive oil, white-wine vinegar, salt, ground
pepper, chili powder, ground cumin, garlic
powder, dried oregano, crushed red pep-
per, dried thyme
 Nourish: MEAL
Nourish
PLAN

Day 2

1,423 CAL
25g FIBER
14g SAT. FAT
83g PROTEIN
1,655mg SODIUM

BREAKFAST LUNCH DINNER

Yogurt with Berries & Granola
1 cup low-fat plain Greek yogurt +
½ cup sliced strawberries + 1/3 cup
low-fat granola + 2 Tbsp. sunflower
seeds + 2 Tbsp. sliced almonds
479 CAL / 48g CARB
Salmon Salad Sandwich + Spinach-Mushroom Frittata
Black Bean Salad with Avocado Salad, p. 101
1 slice whole-wheat bread topped with 415 CAL / 30g CARB
Summer Salmon Salad (see Prep-Ahead
Plan, opposite) + Black Bean Salad
(1 chopped plum tomato + ¼ cup black
beans + 1 tsp. each olive oil, white-wine
vinegar, and tahini, and 1/8 tsp. each ground
pepper and salt)
529 CAL / 51g CARB

S U M M E R 2 019 / DI A BET IC L I V I NG 99
 Day 3

1,492 CAL
37g FIBER
14g SAT. FAT
85g PROTEIN
1,320mg SODIUM

BREAKFAST LUNCH DINNER

Stone-Fruit Oatmeal Spinach-Feta Freezer Burrito Lemon-Tahini Couscous with

½ cup rolled oats cooked with ½ cup each + Apple & Peanut Butter Chicken & Vegetables
water and low-fat milk + 1 sliced stone (See Prep-Ahead Plan, p. 98) + 528 CAL / 42g CARB
fruit (such as peach, plum, or apricot) + ½ apple + 1 Tbsp. peanut butter
¼ cup pepitas 522 CAL / 53g CARB
442 CAL / 51g CARB

100 DI A BET IC L I V I NG / S U M M E R 2 019


Lemon-Tahini Couscous with
Chicken & Vegetables
ACTIVE: 25 min. TOTAL: 25 min.
42g CARB
When you want pasta in no time, couscous
is your best friend! The tiny pasta balls
cook up in minutes, and absorb all the
water so you don’t have to fuss with
draining. Tossed with sautéed vegetables
plus leftover chicken from Day 1, it’s a fast
and tasty meal in a bowl.
1 cup whole-wheat pearl
couscous (see Tip)
¼ cup tahini
¼ cup water
2 tsp. lemon zest
2 Tbsp. lemon juice
2 Tbsp. olive oil, divided
½ tsp. salt
¼ tsp. ground pepper
¼ tsp. crushed red pepper
1 clove garlic, minced
2 cups sliced mushrooms
(half of a 10-oz. package)
½ medium red bell pepper,
chopped
4 cups coleslaw mix (half of a
12- to 14-oz. package)
4 cups baby spinach
(half of a 5-oz. bag)
4 cooked chicken cutlets
(about 12 oz.), chopped (see
Tips, p. 97)
¼ cup toasted sliced almonds
¼ cup crumbled reduced-fat
feta cheese
1 tablespoon chopped fresh
parsley
1 lemon, cut into wedges
(optional)
1. Cook couscous in a medium saucepan
according to package directions. Fluff
with a fork and set aside.
2. Meanwhile, whisk tahini, water,
lemon juice, 1 Tbsp. oil, salt, pepper,
and crushed red pepper in a small bowl
until well blended; set aside.
3. Heat the remaining 1 Tbsp. oil in a
large nonstick skillet over medium-high
heat. Add garlic and cook until fragrant,
about 30 seconds. Add mushrooms and
bell pepper; cook until the mushrooms
release their liquid, about 3 minutes.
4. Stir in coleslaw mix and spinach;
continue cooking, stirring, until the
spinach wilts, about 2 minutes. Stir in
chicken, the couscous, and the tahini
sauce; cook until heated through, 2 to 4
minutes.
5. Sprinkle with almonds, feta, pars-
ley, and lemon zest. Serve with lemon
wedges, if desired.
SERVES 4: about 1½ cups each
CAL 528, CARB 42g (fiber 9g, sugars 4g), FAT 23g
(sat. fat 4g), PROTEIN 40g, CHOL 77mg, SODIUM
565mg, POTASSIUM 518mg.
TIP: Whole-wheat pearl couscous (aka
Israeli couscous) has a deliciously nutty
flavor and chewy texture. Look for brands
like Bob’s Red Mill in natural-foods stores
and some supermarkets. If you can’t find
it, you can substitute regular couscous.
Spinach-Mushroom Frittata
with Avocado Salad
ACTIVE: 45 min. TOTAL: 55 min.
30g CARB
Frittatas are like omelets, only easier—
and they taste great hot, warm, or cold.
This vegetable-packed version is spiked
with Mediterranean flavor and paired with
a cool salad of lemony cukes and toma-
toes. (Photo: p. 99.)
Salad
2 Tbsp. lemon juice
4 tsp. olive oil
1 clove garlic, minced
¼ tsp. ground cumin
¼ tsp. chili powder
¼ tsp. salt
¼ tsp. ground pepper
1 medium cucumber, cut into
½-inch chunks
2 medium tomatoes, cut into
½-inch chunks
1 ripe avocado, cubed
2 tablespoons crumbled reduced-
fat feta cheese
Frittata
2 medium Yukon Gold potatoes,
diced
4 tsp. olive oil, divided
2 cups sliced mushrooms
(half of a 10-oz. package)
¼ tsp. salt
Nourish: MEAL PLAN
4 cups baby spinach (half of a
5-oz. bag), chopped
4 scallions, thinly sliced
(about ½ bunch)
¼ tsp. dried thyme
¼ tsp. ground pepper
6 large eggs
½ cup nonfat cottage cheese
1. To prepare salad: Whisk lemon juice,
oil, garlic, cumin, chili powder, salt, and
pepper in a medium bowl. Add cucum-
ber, tomatoes, and avocado. Toss gently
to combine and set aside to let the fla-
vors blend.
2. To prepare frittata: Place potatoes in
a microwave-safe dish and cover with
vented plastic wrap or lid. Microwave on
High for 2 minutes. Stir and microwave,
covered, until just tender when pierced
with a fork, 1 to 3 minutes more.
3. Meanwhile, heat 2 tsp. oil in a me-
dium nonstick or cast-iron skillet over
medium-high heat. Add mushrooms,
sprinkle with salt and cook, stirring,
until they release their liquid, about
3 minutes. Stir in spinach, scallions,
thyme, and pepper; continue cooking
until the spinach has wilted, 2 to 3 min-
utes more. Transfer to a plate to cool.
Wipe out the pan.
4. Once the mushroom mixture has
cooled, whisk eggs and cottage cheese
in a large bowl. Add the cooled mush-
room mixture and the potatoes; stir until
well blended.
5. Add the remaining 2 tsp. oil to the
pan and place over medium-high heat
until it begins to shimmer. Quickly pour
in the egg mixture. Cook, lifting the
edges with a flexible heatproof spatula
to allow uncooked egg from the middle
to flow underneath, until nearly set,
about 3 minutes.
6. Cover the pan, reduce heat to low, and
cook until the top is set and no liquid egg
remains, 6 to 8 minutes.
7. To release the frittata from the pan,
run the spatula around the edge, then un-
derneath, until you can slide or lift it out
onto a cutting board or serving plate. Cut
into wedges. Sprinkle the avocado salad
with feta and serve with the frittata.
SERVES 4: ¼ frittata + 1 cup salad each
CAL 415, CARB 30g (fiber 7g, sugars 7g), FAT 25g
(sat. fat 5g), PROTEIN 19g, CHOL 283mg, SODIUM
620mg, POTASSIUM 1,041mg.
S U M M E R 2 019 / DI A BET IC L I V I NG 101
 Recipe Index

ABOUT OUR RECIPES

Every recipe in this issue is Thai-Inspired Pork
run through our test kitchens with Rice Noodles &
Cucumbers, p. 85
to check for accuracy and
taste. This means each
recipe is practical, reliable,
and meets Diabetic Living’s
high nutrition and taste
standards.

102 DI A BET IC L I V I NG / S U M M E R 2 019 + Find more recipes at EatingWell.com/DiabeticLivingRecipes


Beef & Pork
71 Grilled Pork Tenderloin
with Stone-Fruit Salsa  GF
71 Grilled Steak with
Chimichurri   GF
85 Thai-Inspired Pork & Rice
Noodles with Cucumbers  GF
Chicken
80 Chicken & Cucumber Lettuce
Wraps with Peanut Sauce 
95 Chicken & Veggie Fajitas 
23 Chopped Cobb Salad    GF
85 Greek Chicken & Cucumber
Pita Sandwiches 
67 Grilled Chicken Breasts with
Tomato-Caper Sauce   GF
71 Grilled Chicken Thighs with
Jerk Sauce 
91 Lemon Chicken Pasta  
101 Lemon-Tahini Couscous with
Chicken & Vegetables  
97 Open-Face Chicken Oreganata
Sandwiches with Avocado Slaw
Fish & Seafood
69 Grilled Salmon with
Cilantro-Ginger Sauce
   GF
91 Mediterranean Pasta Toss 
83 Salmon Burgers with Quick
Pickled Cucumbers
91 Thai-Inspired Peanut
Shrimp Noodles 
BLAINE MOATS; STYLING: KELSEY BULAT & SUE MITCHELL
Vegetarian
98 Spinach-Feta Freezer Burritos 
101 Spinach-Mushroom Frittata with
Avocado Salad  GF
95 Summer Skillet Scramble
   GF
90 Tex-Mex Pasta Salad  
S U M M E R 2 019 / DI A BET IC L I V I NG
PROMOTION
Sides
85 Cucumber & Peach Salad with
Pepita Pesto    GF
Ways to
75 Green Goddess Broccoli Salad
 GF
Wellness
INFORMATION, IDEAS & INSPIRATION
TO LIVE A HEALTHIER LIFE
75 Grilled Eggplant & Summer
Squash Salad
  GF
75 Lemon-Dill Green Bean &
Baby Potato Salad   GF
22 Strawberry Spinach Salad
   GF
74 Tomato & Watermelon Greek
Salad   GF
77 Tomato-Jicama Salad with
Avocado-Chipotle Dressing
   GF
Snacks
Deliciously
89 Baked Broccoli-Cheddar
Quinoa Bites   GF Manage Diabetes
89 Carrot Cake Energy Bites
“The Walden Way™”

Replace your favorite high-sugar,
89 Chili-Lime Zucchini Chips high-carb, high-calorie products
 GF with Walden Farms and save
330 calories a day, 10,000 calories a
89 Super-Seed Squares  GF month – that’s 34 pounds a year!
WaldenFarms.com
KEY
 30 minutes or less
 Heart-healthy
 30g carb or less
GF Gluten-free
GET HEART-HEALTHY!
Recipes tagged with the 
EatingWell®
icon meet extra-strict nutrition
parameters for saturated fat Frozen Entrées
and sodium, as recommended
Everything you’d expect from
by the American Heart
Association. These guidelines EatingWell®: from classic comfort
are based on a target of ≤6% food to world flavors, frozen entrées
of total daily calories from made with a cup of veggies, whole
saturated fat, and ≤1,500 mg grains and proteins free from artificial
of sodium per day. flavorings, colors or preservatives.
EatingWell.com/FrozenFresh
103

Mindful Pauses
This mindfulness exercise can reduce stress
and promote feelings of ease and calm.
A
mindful pause is an in-
tentional break to attend
fully to something. It’s
the opposite of behaving
automatically. By introducing these
small gaps of careful attending among
your normal daily activities, you can
train your body and mind to be less
reactive. This can mean, for instance,
saying something in a less-inflamma-
tory way or not saying anything at all.
Training yourself to pause is an act of
kindness not only to yourself but also
to those who will benefit from a calmer,
REBECCA ELDRIDGE is a senior
Mindfulness-Based Stress Reduction
(MBSR) teacher and teacher-trainer
at the Center for Mindfulness at the
University of Massachusetts Medical
School. She runs a free online medi-
tation community for people around
the world. For more information or
to join the weekly meditation, visit
umassmed.edu/cfm/community/
meditation-community/
104 DI A BET IC L I V I NG / S U M M E R 2 019
BEFORE YOU GO
BY REBECCA ELDRIDGE
healthier you. Best of all, pausing is
easy to do.
Choose an activity that you do daily,
such as brushing your teeth or getting
in your car. Bring all your senses to that
activity: Feel the toothbrush in your
hand or the seatbelt being fastened.
Notice how the toothpaste tastes or
the steering wheel feels, and so on. The
point is simply to pay attention.
If you enjoyed that experience, you
can also experiment with the following
practices, or find your own ways to in-
corporate mindful pauses into your day.
offices. SUBSCRIPTION PRICES: $19.97 per year in the U.S.; $23.97 (U.S. dollars) per year in Canada and overseas. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2). NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Diabetic Living, P.O. Box 37508, Boone, IA
50037-0508. In Canada: Mailed under Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. Diabetic Living is a registered trademark in the United States and Australia. © Meredith Corp. 2019. Your bank may provide updates to the card information
Diabetic Living® (ISSN 1552-8065), May (Summer) 2019, Volume 16, No. 3. Diabetic Living is published quarterly in February, May, August, and November by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. Periodicals postage paid at Des Moines, IA, and at additional mailing
1. As you enter a room or return
home for the day, gently touch
the doorknob and release ten-
sion in your jaw, shoulders, and
belly. Take three breaths before
going inside.
2. When you feel overwhelmed, close
your eyes and listen to the sounds
in your environment—those close
to you and those farther away.
3. Notice the color of someone’s
eyes before you respond to them.
4. Fully taste the first few bites of a
meal or sips of a beverage.
5. Set a timer to sound a few times
during the day. Let the sound
signal you to close your eyes and
feel a full breath.
we have on file. You may opt out of this service at any time. All rights reserved. Printed in the U.S.A.
SEUNGYEOL SHIN / OFFSET.COM