WALK OFF 5 TIMES MORE BELLY FAT

POP QUIZ: two women go for a walk. One finishes quickly; the other takes her time. They each burn about 400 calories. So who sheds more belly fat? The obvious answer: it’s a tie. But a surprising new study shows that the fast walker actually loses more. Researchers from the University of Virginia found that woman who did three shorter; fast- paced walks a week (plus two longer, moderate-paced ones) lost 5 times more abdominal fat than those who simply strolled at a moderate speed 5 days a week, even though both groups burnet exactly the same number of calories (400) per work out. The speedsters also dropped more than 2 inches from their waistlines, pared about 3 times more fat from their thighs, shed 4 times more total body fat, and lost almost 8 ponds over 16 weeks-all without dieting!

     The improvements didn’t stop there. The high-intensity exercisers lost about 3 times more visceral fat-the dangerous belly fat that wraps around organs such as the liver and kidneys and has been linked to diabetes, heart disease, and high blood pressure But a surprising new study shows that the fast walker actually loses more. Researchers from the University of Virginia “vigorous exercise raises level of fat-burning hormones,” says lead researcher Arthur Welt man, PhD, director of the exercise  physiology laboratory at the University. It also increases after burn (the number of calories your body uses post exercise as it recovers) by about 47% compared with lower-intensity workouts.

So how do you make all this science work for you? Start with our 8-week progressive walking plan, which includes both shorter, high-intensity workouts and longer, moderate paced ones. Add in the flat belly sculpting moves to firm your ever-shrinking middle. In just 2 months, you could walk off 1 or 2 sizes without dieting!

     Then celebrating your success by joining team prevention to walk a full or a half marathon. The 8-week plan (front of pullout) will prime you for the challenge while flattening your belly, and walk-a-Marathon (or Half) training (back of pullout) will keep you on track to get in your best shape possible.

1.     Balance extension

FIRMS DEEP AND FRONT ABS Stand tall, pull abs in, and raise left knee towards chest, grasping shin with hands. Release and swing leg behind you, toes pointed, as upper body tilts forward, arms extended. Keep abs tight and supporting knee slightly bent. Your arms, torso, and leg should be aligned. Hold for 1 count; bring knee to chest again and repeat. Do 6 to 8 reps, and then switch legs.  

2.     side-to-side reach

FIRMS DEEP AND FRONT ABS Stand with arms extended at shoulder height, palms down. Keeping hips still, lift rid cage and slid it side to side (that’s 1 rep), as if your body were in a tug-of-war. Do 16 reps.

3.     Elbow tap back

  FIRMS DEEP, FRONT, AND SIDE ABSS it with knees bent, heels on floor, arms extended, and torso at about a 45-degree angle to floor. Keeping abs tight, rotate torso to left as you pull left arm back, tapping elbow to    floor. Return to center. Do 8 to 10 reps; repeat to right side.

4.     Narrow/wide crunch

FIRMS FRONT ABS lie face-up, legs extended above hips, hands behind head. Lift head, neck, and shoulders towards knees. As you lower, open legs into a wide V. repeat, bringing legs together as you lift. Do 10 to 12 reps.

Which genetic tests make the grade?

DECENT

Tests for diseases with a proven link to single genes. Unlike SNPS tests, which look as gene variations that may put you at higher risk for diseases, some tests screen for specific gene mutations that have been scientifically proven to either definitively cause a disease or greatly increase your chance of developing one. Some disorders that can be screened for this way include breast cancer, colon cancer, Huntington’s (a neurological disorder), and hemochromatosis (when the body stores too much iron). When people concerned about these diseases are trying to protect their privacy, some opt to use at-home versions of tests so the results won’t be part of medical records. Companies that offer this type of testing include DNA Direct, Kimball genetics, and Myriad genetics.

CONSIDER WITH CAUTION

SNPs tests from companies that use a laboratory certified by CLIA, which sets standard for US clinical laboratories. This accreditation encores that the company uses laboratories that adhere to standards and guidelines for clinical testing. Companies using CLIA- certified labs include DNA direct, deCODEme, and navigenics.

Companies that offer genetic counseling.

Some genetic tests deal with the statistical risk that can be tough to understand and needs to be considered with your family history, so be sure a knowledgeable health professional interprets your test to avoid needless anxiety and any rash medical decisions. Some companies include free online or telephone sessions with certified genetic counselors and send detailed reports to help explain what test results really mean.  

AVOID

“NUTRIGENOMIC” TESTS that promise to identify your risk of certain diseases and then sell you expensive vitamin regimes that are supposedly based on your genetic profile and help you prevent disease. The general accounting office, the investigative arm of Congress, looked at a number of these companies and found that some of these recommended supplements cost $1,200 a year and were actually similar to supplements found in stores for $35. In some cases, the vitamins exceeded recommended daily allowances, making them potentially harmful, and regardless of the different DNA samples, the “personalized” supplements sent were all the same. GAO investigators couldn’t verify any of the scientific claims made by manufactures of these tests.

Tests from companies without strict privacy policies. Despite last year’s passage of the genetic information nondiscrimination Act, which prohibits your insurance company and employer from using your genetic information against you, no laws yet exist to limit what genetic testing companies can and cannot do with a person’s genetic information or DNA sample and will not sell it to be used in a research study without your permission. If the company doesn’t provide this information on its web site, ask for it directly. “Using your information without consent is unethical,” says Caroline Libber, director of the graduate program in human genetics at Sarah Lawrence College.
tests that don't provide documented scientific evidence validating their claims. you should be fully informed about what a test can and cannot say about your health. companies should make scientific reference available on their web sites to document the data used for the tests. if they don't offer it, ask for it.

Should you customize your drugs to your DNA?

Here’s a shocker: due to differences in DNA, up to 60% of the most common drugs are associated with adverse reactions. This includes medication used to treat common conditions like hypertension, heart failure, depression, high cholesterol, and asthma.

     Hence the hope being pinned on “Pharmacogenetics,” a field of medicine that promises to improve health care by allowing doctors to customize medical treatment to suit a person’s unique genetic signature. Though experts predict that it could be decades before personalized medicine becomes the norm, research is moving a head: last fall, for instance, researches at Duke University reported that people with a specific genetic variant saw less reduction in LDL, or “bad” cholesterol, when talking statics.

      But for some drugs, the future is now. A genetic test recently approved by the FDA should help doctors determine the optimal dose of warfarin (sold as Comedians), a blood thinner used by 1 million Americans. Determining the right dose is crucial: too much may result in an increased risk of excessive bleeding, while too little may cause a potentially fatal blood clot. By one estimate, using DNA analysis to prescribe warfarin would prevent about 17,000 strokes and 85,000 serious bleeding incidents.

      A small but growing number of doctors and hospitals are also using genetic testing to tailor treatment for these medicines:

Tamoxifen DNA testing identifies the 8% of women with genetic variants that keep them from metabolizing the breast cancer drugs and won’t get relief from them; for the 1% of “ultra rapid metabolizes,” risks include respiratory problems.

Painkillers like codeine up to 8% of whites and 2% of Asians and African Americans are poor metabolizes of these drugs and won’t get relief from them; for the 1% of “ultra rapid metabolizes,” risks include respiratory problems.

Antidepressants and anti-psychotic some of these drugs are metabolized by the CYP2D6 and CYP2C19 genes. In 2005, the FDA approved a test that looks for these gene variations, and now companies sell consumer versions. But experts advise against using the at-home tests without having your doctor interpret the results, notes Julie Johnson, pharmD, professor of pharmacy and medicine at the University of Florida. The reason: these genes are involved in the metabolization of 25% of all prescription drugs, including several where they’re very important. If you misinterpret the results of an at-home test (and mistakenly think you don’t have the gene), you might avoid taking one or more drugs you really need.

Degeneration. Rather, you get back a report showing the risk you run, compared with the average person. One of the newest entrants into the at-home arena, navigenics, recently launched its $2,500 health compass test, which looks for markers associated with 23 common conditions-including diabetes, prostate cancer, and Alzheimer’s diseases-that are "actionable," or able to be prevented or detected early. for an additional $250 per year, subscribers receive personalized updates when relevant genetic research-for instance, the discovery of new SNPs-changes their health outlook. health- conscious consumers are clearly enamored with these high-tech tests-they're expected to spend an estimated $6 billion to have their DNA decoded over the next 5 years.

THE FAT-FIGHTING 4

The DTOUR diet is based on new research that found that certain nutrients in foods are powerful at balancing blood sugar and encouraging weight loss. “And when eaten together, they are even more effective,” says Kaufman. “That’s important because excess fat. Especially around your abdomen, causes inflammation in cells, making them even more resistant to insulin and driving up blood sugar.” These four super nutrients-the fat-fighting 4-togeather help you take control.

1: CALCIUM

Scientists aren’t sure how calcium burns body fat-some believe it reduces the fat-producing effects of a steroid hormone called calcitriol, says Barbara Quinn, RD, author of the diabetes DTOUR diet. What we do know is that it works: researchers at the university of Tennessee found  that obese people who went on a low-calories diet that contained three daily servings of calcium rich dairy lost 70% more weight and 64% more body fat than those who ate just one serving of dairy a day.

2: VITAMIN D

A landmark study from tufts-new England Medical Center showed that low levels of vitamin D raise a person’s risk of type 2 diabetes by as much as 46%. “Researchers believe vitamin D quells cellular inflammation that contributes to diabetes,” explains Quinn. Plus, your body needs D to absorb calcium-and together, they can help fight diabetes: according to the nurses’ health study, an ongoing investigation of more than 1200 mg of calcium and more than 800IU of vitamin D a day were 33% less likely to have developed diabetes than those taking in less of both nutrients. On the DTOUR Diet, you get 400IU per day, so include a daily multivitamin that also contains 400 IU of vitamin D.

3: OMEGA-3s

New science published in the American journal of clinical nutrition showed that women who ate a balanced diet including omega-3s lost 1.5 pounds of torso fat than women on the same exact diet but minus the omega-3s. These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day, says Quinn. “omega-3s also reduce inflammation, a major risk factor for diabetes, and appear to improve insulin resistance,” she says.

4: FIBER

Foods high in fiber are nutrient-rich, filling, and low in calories-a combination that makes them weight loss wonders. According to a study done at the University of Minnesota, people who stuck to higher-fiber diets. Fiber triggers hormones that control appetite, which also helps with weights loss, adds Quinn.

     Plus, both soluble and insoluble fiber help control blood sugar: the soluble type dissolves in water and forms a thick gel during digestion, which can interfere with and slow down carbohydrate and glucose absorption in the intestines, explains Quinn. Insoluble fiber doesn’t dissolve in water. It stays solid and moves quickly through the digestive tract, so intentness have less time to absorb carbohydrates, and blood sugar levels stay even.When finish researchers tracked 4,316 men and women over the course of 10 years, they found that the people who at the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, citrus fruits, carrots, beans, and artichokes. break 1 whole egg in small skillet coated with 2 tsp canola oil.

6 workout mistakes

You huff and puff through cardio sessions,

But that extra layer of flab just won’t budge. Surprise: your workout might be to blame. We talked to trainers and exercise physiologists across the country and discovered six surprising ways that well-intentioned fitness routines can put the brakes on weight loss goals. “Many women assume that 30 minutes of exercise will change their bodies, but it’s not automatic,” says geralyn Cooper smith, the senior national manager of equinox fitness training research in New York City. “if you’re focused and smart about how you use that half hour, you will be amazed by your results.” Here is what to do-and not to do-to rev your metabolism and slim down for good.

Don’t: sacrifice good form for speed

Do: slow down and stand tall

THE RESULTS: burn 50 extra calories per session High-intensity exercise may burn loads of calories, but not if you’re hanging on to the handrails for dear life. It is that means lowering the intensity. “You recruit fewer muscles and burn fewer calories when you’re slouched over,” says cooper smith.

Don’t: exercise while parched

Do: slip 15 ounces of water 2 hours before working out

RESULTS: more energy to lift weights and firm up faster Experts are constantly back and forth on the merits of the 8-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. "nearly every cell in the body is composed of water-without it, they don't function efficiently during exercise," says Dan Judelson, PhD, an assistant professor of kinesiology at California statte university in Fullerton.

Don’t: read a novel on the treadmill

Do: listen to music

THE RESULTS: burn 15% more calories “If flipping through a magazine keeps you motivated, by all means do it,” says Cooper smith. “But reading while exercising is so distracting that you’re probably working at an intensity too low to burn a significant number of calories.”

Don’t: read a novel on the treadmill

Do: listen to music

THE RESULTS: loss 4 pounds a year no matter how many calories an activity promises to burn, if you don’t enjoy it, you’ll be less likely to do it and won’t reap the benefits. Think of it this way: if you burn 300 calories every time you exercise, but you dread it so much that you skip and session a week, it adds up to 1200 calories a month-or more than 4 pounds a year.

Don’t: put all your time into cardio

Do: swap aerobic exercise for weights 3 times a week

THE RESULTS: lose up to 12.5 pounds in a year over 80% of women forgo strength training, says the latest survey by the sporting goods manufacturers association. If you’re one of them, it may be the number one reason your scale is stuck.

Don’t: Trust gym-machine calorie-burn estimates

Do: Track your burn with a heart rate monitor

THE RESULTS: lose 3 pounds this year oh, how sweet it would be if 20 minutes on a cardio machine really did blast 400 calories. But like most things in life that sound too good to be true, those digital displays broadcasting mega calorie burn are often bogus. recent research presented at the national strength and conditioning conference found that elliptical trainers over- estimated calorie burn by an average of 30%. if you're trying to create a calorie deficit to lose weight, those thought-you-burned-'em calories can add up over time and thwart your success. to ensure you're burning the number of calories you want, consider investing in a heart rate monitor. we love the FT40 by polar because it's a cinch to set up and use ($180:). input some basic info (weight, height, age, activity level, and so on) and the gadget will accurately track your heart rate to computer the number of calories you torched. or, for a free check of your cardio machine's readout, cross-reference your calories burn by logging...

7 Ways to beat stress fat

Anxiety is a powerful biological trigger for weight gain. Here’s how to stop it-fast,

For most of us, stress is a fact of life.

Unfortunately, recent research reveals that it’s also a fact of fat. “Even if you usually eat healthfully and exercise, chronic high stress can prevent you from losing weight-or even add pounds,” says Pamela Peek, MD, MP, a prevention adviser and the author of body for life for women.

     Here’s what happens: your body responds to all stress-physical or psychological-in exactly the same way. So every time you have a stressful day’ your brain acts as through you’re in physical danger and instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time’ you get a surge of cortisol, which tells your body to replenish that energy even through you haven’t used very many calories in your stressed-out state. This can make you hungry…very hungry. And your body keeps on pumping out that cortisol as long as the stress continues.

     Sadly, few of us reach for carrot sticks in these situations. “Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that actually do reduce tension,” explains Elisa Epel, PhD, a researcher on stress eating at the University of California, San Francisco. This soothing effect becomes addicting, so every time you’re anxious, you reach for fattening foods.

     In addition, with your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. “Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories,” explains Shawn Talbot, PhD, author of the cortisol connection. “This occurs naturally as you age, but high cortisol levels accelerate the process.”

1.    Drop and Do 10 That’s right, power out some push-ups. “Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbot.

2.    Go slowly at Meals Under stress, we tend to scarf down even healthy food, and research has linked this behavior to bigger portion and more belly fat.

3.    Stop strict Dieting It’s ironic, but research shows that constant dieting can make cortisol levels rise as much as 18%. In addition, when your cortisol levels spike your blood sugar goes haywire, first rising, then plummeting.

4.    give into cravings When stress drives you toward something sweet or salty, it’s okay to yield a little. It’s much better to indulge in a small way and cut off your cortisol response before it gets out of control.” says Epel.

5.    Curtail Caffeine Next time you’re under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone.

6.    De-stress breakfast

Deficiencies in vitamin B, vitamin C, calcium, and magnesium are stressful to your body, leading to increased cortisol levels and food cravings, says Talbot.

7.    Sleep It off

The most effective stress-reduction strategy of all: Get enough shut-eye. “Your body perceives sleep deprivation as a major stress-or,” says Talbot.

The Sneakiest Heart Risk

Yes, cholesterol is important, but there’s another fat-triglycerides-you need to keep tabs on. Here’s how to get it under control.

Illustration by Andrew Bannecker

As you’re reviewed your blood test results, you may have noticed a number creeping up the past few years even if your cholesterol has been going down: your triglyceride level. Chances are, though, you haven’t paid much attention to it because your doctor doesn’t seem concerned of physicians fail to explain, and you don’t really know that constitutes an unhealthy level. Result: you may be harboring a hidden risk factor for heart disease.

   Triglycerides are the most common type of fat in your body. Any calories that aren’t immediately burned after eating whether from fats, proteins, or carbohydrates are converted into this fat and stored as an energy reserve, triglycerides can be an independent and compounding cause of heart disease. They circulate in the blood and can stick to artery walls and contribute to plaque. In other words, even if your cholesterol numbers are normal, you may still be in danger of developing cardiovascular disease if your triglycerides are high. What’s more, Staten drugs aren’t very effective at lowering them.

The heartening news-triglycerides are relatively easy to control, even without drugs. Just follow this plan:

Know-and understand-your numbers. Ask your doctor about the significance of your triglyceride count. Women are particularly vulnerable: with every incremental increases in triglycerides beyond a safe range, their risk of developing a heart disease increases nearly 3 times faster than that of men with similar blood profiles. That risk rises even more if you have low levels of HDL cholesterol.

Get a no fasting blood test.

Most blood samples are drawn after an 8-to 12-hour fast. But because triglycerides are so sensitive to what we ingest, waiting that long allows level to drop into the normal range. I prefer to test patient’s blood when they haven’t made any dietary changes. This provides a more accurate risk profile for triglycerides.

Fight back with diet and exercise first.

I call triglycerides and HDL cholesterol the “lifestyle lipids” because they are so responsive to everyday health habits. I‘ve seen patient’s triglyceride levels fall from 400 to less than 100 mg/dl my goal for all my patients, and their HDL levels rise significantly, simply by eating fewer starchy and sugary carbohydrates, avoiding saturated and trans fats, exercising more often and intensely, and losing weight.

Don’t overindulge.

If you’re prone to high triglycerides, that’s a sign your body isn’t very efficient at clearing fat from your blood. So limit high-fat meals, and don’t drink too much alcohol, which slows down fat metabolism.

Try these secret weapons.

Omega-3 fatty acids-found in salmon and sardines or a fish-oil supplement-are natural and effective triglyceride fighter. Cinnamon is’ too; sprinkle it on appropriate foods. If all else fails, a class of drugs called fib rates, as well as prescription niacin, can bring triglycerides down.
ARTHUR AGATSTON, MD, an associate professor of medicine at the university of Miami miller school of medicine, is the author of the south beach diet supercharged: faster weight loss and better health for life. he maintains a cardiology practice and research foundation in Miami beach,  FL.

Get the story on a different way to lower cholesterol.

The most common cholesterol-lowering medicines, statins, are a good option. ZETIA is different. Statins work mainly with the liver. ZETIA works in the digestive tract, as do some other cholesterol-lowering medicines.

    But ZETIA is unique in the way it helps block the absorption of cholesterol that comes from food. Unlike some statins, ZETIA has not been shown to prevent disease or heart attacks.

A healthy diet and exercise are important, but sometimes they’re not enough to get your cholesterol where it needs to be. Ask your doctor if ZETIA is right for you.

Important risk information about ZETIA: ZETIA is a prescription medicine and should not be taken by people who are allergic to any of its ingredients. If you have ever had liver problems, are nursing or pregnant or may become pregnant, a doctor will decide if ZETIA alone is right for you. Unexplained muscle pain or weakness could be a sign of a rare but serious side effect and should be reported to your doctor right away. In clinical studies, patients reported few side effects while taking ZETIA. These included diarrhea, joint pains, and tiredness.

You are encouraged to report negative side effect of prescriptions drugs to the FDA.

Know us discus about ZETIA.

What is ZETIA?

ETIAA is a medicine used to lower levels of total cholesterol and LDL cholesterol in the blood. ZETIA is for patients who cannot control their cholesterol levels by diet and exercise alone. It can be used by itself or with other medicines to treat high cholesterol. You should stay on a cholesterol-lowering diet while taking this medicine.

ZETIA works to reduce the amount of cholesterol your body absorbs. ZETIA does not help you lose weight. ZETIA has not been shown to prevent heart disease or heart attacks.

Who should not take ZETIA?

Do not take ZETIA if you are allergic to ezetimibe, the active ingredients in ZETIA, or to the inactive ingredients. For a list of inactive ingredients, see the “inactive ingredients” section that follows.

If you have active liver disease, do not take ZETIA while taking cholesterol-lowering medicines called statins.

If you are pregnant or beast-feeding, do not take ZETIA while taking a statin.

What should I tell my doctor before and while taking ZETIA?

Tell your doctor about any prescription and non-prescription medicines you are taking or plan to take, including natural or herbal remedies. Tell your doctor about all your medical conditions including allergies.

Tell you doctor if you ever had liver problems. ZETIA may not be right for you.

What are the possible side effects of ZETIA? In clinical studies patients reported few side effects while taking ZETIA. These included diarrhea, joint pains, and feeling tired. Patients have experienced severe muscle problems while taking ZETIA, usually when ZETIA was added to a statin drug. If you experienced unexplained muscle pain, tenderness, or weakness while taking ZETIA, contact you doctor immediately.

you need to do this promptly, because on rare occasions, these muscle problems can be serious, with muscle breakdown resulting in kidney damage. additionally, the following side effects have been reported in general use:

Health corners you shouldn’t cut

Forty-five percent of US women cut back on their health care spending last year, according to the National Women’s Health Resource Center. Some penny-pinching is fine, say experts-go ahead and use store-brand ibuprofen instead of Advil-but other cutbacks are risk. Here are four essential health habits you should definitely continue, plus ideas to make them more affordable.

1 Get a biennial Pap test and mammogram.

Both tests cost 50 to 200 dollars without insurance, but it costs about 2,300 dollar out-of-pocket annually to treat breast cancer, even with coverage-and late-stage cancer costs much more than early-stage. Get a free or low-cost Pap at Planned Parenthood and a mammography van.

2 Take your meds as prescribed.

Financial worries, like any other stressor, can impair your health, so if you have a chronic condition, don’t risk aggravating it by cutting back on medication. Ensuing complications could lead to as much as 2,000doller in extra doctor visits annually, according to the national Council on patient information and education. Check your pharmacy for promotion: for example, CVS offers 90 days’ worth of more than 400generic meds for just 10dollers.

3 replace your contact lenses on schedule.

By wearing lenses longer than recommended, you increase your of an allergic reaction and a corneal ulcer-or even losing an eye. “A pair of daily lenses costs about a dollar, while treatment for an eye infection costs 50 to 100 dollars visits,” says Charles H. Bailey, OD, and Contact Lens Clinic chief at University of California Berkeley Optometry. Buy four to eight boxes of lenses at a time online-bulk purchases will save you about 20%

4 use sunscreen.

Five or more sunburns across your life time doubles your risk of melanoma, which can cost more than 9,700 dollars to treat in later stages and increases your risk of other cancers as well. Americans spend an average of 30 dollar a year on sunscreen-a small price to pay for such essential protection. “Use about one full shot glass worth of SPF 15 or higher and reapply every few hours,” says Duke University School of Medicine dermatologist Robert W. Walters, MD, PhD.

Finding better health, One Sandwich at a Time

My favorite feature this month:

“I beat sugar with food.” It includes the stories of four women who embody exactly what prevention is all about-people who take their health into their own hands and, through small but bold changes, improve their lives dramatically.

I’m referring to La’Donna Huges, who lost almost 26 pounds in 6 weeks. And about Patricia Boyd, who dropped nearly 11 pounds in 6 weeks and saw a 36-point decrease in her blood sugar, going from peripatetic to close to normal levels. These women changed their health. And food was the solution not just dressing-free salad and plain chicken breasts. They ate sandwiches. They ate dessert. In fact Researches at Harvard school of public health recently found that by eating two extra serving of whole grain bread every day, you can reduce the risk of diabetes by 21%.

     Nearly 23 million Americans have type 2 diabetes, and other 57 million are prediabetic. These statistics spurred us to action. And take action we did, with DTOUR, a new initiative launched this month that shines the spotlight on the type 2 diabetes epidemic and gives real, doable, and-yes-enjoyable solutions to prevent and reverse this deadly disease.

     If you or someone you care about is struggling with type 2 diabetes or may be at risk, turn to p. 102 to meet La’Donna and Patricia… and learn how to eat like they do with a full week’s diet plan here in the magazine-and another 5 weeks’ worth free on prevention.

     And if you don’t think diabetes affect you, consider this: one-quarter of Americans with diabetes don’t even know they have it. If you experience low energy, have trouble losing weight, and carry excess fat in your abdomen, addressing your blood sugar might make a world of difference to your health. If you are indeed prediabetic, you run a grave and great risk of heart disease, strokes, blinding, amputation, and more. Go and take our sugar quiz to assess your risk. The one bright spot about this disease is how treatable it is, that simple changes to your diet alone can restore your health.

The delicious way to get healthy

Will prevention’s DTOUR Diet only help people who have diabetes?

No, this diet is appropriate for the whole family. If you don’t have diabetes and follow this plan, you’ll only be missing the extra calories that contribute to weight gain and pre-diabetes.

What foods should people with high blood sugar avoid?

Rather than tell people what they can’t have, we prefer to encourage a diet full of nutritious foods in reasonable amounts. The DTOUR menus are planned to contain healthful amounts of sugar and starches-foods that must be controlled, not avoided-to help keep blood glucose levels on target.

What should people know before starting this diet?

Plan ahead and pack as many meals from home as possible to stay on track. Also, anyone taking diabetes medications should be aware that their blood sugar may drop significantly on this diet. Stay in close contact with your doctors in case your meds need to be adjusted
.

ABOUT STRESS…

I’ve been under pressure lately. Could this be aging my skin?

Yes in a university of California, San Francisco study, the DNA of women reporting the most stress aged 10 years, compared with the DNA of those feeling the least. This can lead to dry, sallow, wrinkled skin, as well as the premature onset of age-related illness. A simple solution: humming. It boosts nitric oxide, a gas that can clam nerves and help firm skin by boosting collagen production. To soothe already stressed skin, apply safflower oil (from the neck down if you’re acne prone) right after bathing.