To all those who believe
that good health begins
with good food
CONTENTS
PARTFOOD IS THE SOLUTION CHAPTER 1
Eat the DTOUR Way CHAPTER 2
Get to Know the DTOUR Dozen CHAPTER 3
Build Your Own DTOUR MenusPARTLETs GET COOKING! CHAPTER 4
Appetizers CHAPTER 5
Breakfasts CHAPTER 6
Soups & Sandwiches CHAPTER 7
Salads & Sides CHAPTER 8
Meats & Poultry CHAPTER 9
Seafood CHAPTER 10
Vegetarian CHAPTER 11
Sweets & Treats CHAPTER 12
SippablesPARTDTOUR RESOURCES APPENDIX A
14 Days of DTOUR Menus APPENDIX B
DTOUR on the Go APPENDIX C
DTOUR Product RecommendationsINTRODUCTION
W
hen we set out to develop the Diabetes DTOUR Diet, our purpose was clear: We wanted to show readers. how they could use food to rein in their blood sugar and lose weight, too. Our plan had to be sensible and scientifically soundno extreme eating or dietary deprivation. And of course, the food couldnt be anything less than fabulous! DTOUR delivers on this promise, and then some. Beginning with our eight original test panelists, who lost as much as 25 pounds in 6 weeks while stabilizing or lowering their blood sugar, the stories of DTOUR success have been truly amazing. They affirm the effectiveness of DTOURs core principles: meals and snacks in reasonable portions at regular intervals throughout the day, with essential nutritional support from the Fat-Fighting 4. We did notice one rather consistent request from our DTOUR-ists: They wanted moremore recipes, more variety, more choices.
This book delivers, with 200 brand-new recipes for eating DTOUR-style. Glance through the pages ahead, and youll see dishes that you probably wouldnt expect to find in a healthy eating plan, much less one that can melt away pounds and help control blood sugar. But every one has been prepared and evaluated in our very own test kitchen, so we know that they meet DTOURs nutritional standards. Bonus: They taste awesome! If youre new to DTOUR, we encourage you to read through the first three chapters, which lay out the basics of the plan and offer helpful pointers for choosing your calorie level and designing your own daily menus. Youll also get acquainted with the Fat-Fighting 4, the quartet of nutrientsfiber, calcium, vitamin D, and omega-3sthat play no small part in DTOURs effectiveness for weight loss and blood sugar control. What if youre already following DTOUR? First, we say kudos to you for your continued commitment to taking care of yourself and your health! The information in the early chapters may be familiar to you, but its a good refresher nonetheless.
Youll find new stuff, toolike our DTOUR Dozen, the 12 superfoods that deliver exceptional amounts of one or more of the Fat-Fighting 4. Youll see these foods as key ingredients in many of the DTOUR recipes; they also are excellent add-ons for meals. As you browse through the recipes, youll discover several special features that we hope will make your meal planning and preparation as quick and convenient as possible. Lets say youre pressed for time (and really, who isnt these days?). Watch for recipes with the Make It Fast icon; it means those particular dishes go from kitchen to dining table in 30 minutes or less. Be sure to check out the Make It Ahead tips, too.
They provide instructions for prepping certain ingredientsand sometimes entire recipesand then storing them for later use. For the budget-conscious, theres Make It Again, which shows how to transform one meals leftovers into a tasty new dish. And speaking of meals, Make It a Meal suggests food pairings to guide you as you build your own daily menus. (Or choose from the 14 days of menus that begin on page .) Weve included all of these bells and whistles so that you can focus on the best part: eating! Really, we want you to love this food and this plan. And the better DTOUR fits into your lifestyle, the more likely you are to stay with it. Thats the secret to lifelong weight maintenance and blood sugar control.
The editors of PreventionNote: If you have diabetes, please be sure to consult your doctor or nutritionist before making any changes to your diet. Once you start losing weight, you may need to adjust your medication. But please, never change your dosage or stop taking a medicine without your doctors knowledge and consent.
PART
1
FOOD IS THE SOLUTION
Lose Weight and Balance Your Blood Sugar While Eating What You Love
CHAPTER 1
EAT THE DTOUR WAY
D
etour (verb).To avoid by going around; to bypass. There are lots of things in life that youd probably detour, if given the choice. Like long lines. Or taxes. Or visits with the in-laws.
We cant do much about those things, sorry to say. But we can show you a way to detour diabetesby getting rid of those extra pounds and reining in your blood sugar. If you already have diabetes, we can help you dodge complications and perhaps medications (or at least reduce your dosage). Thats why we call our plan the Diabetes DTOUR Dietalthough well venture to say that its completely unlike any diet you may have tried in the past: DTOUR emphasizes what you can eat, not what you cant. Studies have shown quite convincingly that certain foodsor, more precisely, certain nutrients in foodsenhance weight loss, balance blood sugar, and improve insulin resistance. And that, in turn, can reduce your risk for diabetes or give you better control of the disease.
When we talk about foods, we dont mean your typical diet food. Far from it! When was the last time you ate French toast on a diet? Or shepherds pie? Or cheesecake? On DTOUR, you can enjoy all these classicsthough were confident that youll discover a lot of new favorites, too. We want you to enjoy eating, to look forward to your meals (and snacks!), to have fun with food. We promise you that you will never feel like youre on a dieteven though the bathroom scale (and your jeans) may say otherwise! Thats not to say you wont need to make some adjustments to your current eating habits. Then again, eating more often throughout the day doesnt seem so bad, does it? DTOUR recommends three meals plus two snacks daily, spread out at roughly 3-hour intervals. Its the secret to keeping your blood sugar on an even keel.
As a bonus, it prevents the between-meal hunger pangs and cravings that can make sticking with any eating plan that much harder. Whether youre new to DTOUR or youre back for more delicious recipes and menus, youre in for a treat! In Part 2 of this book, youll find 200 brand-new recipes guaranteed to delight your taste buds and satisfy your appetite. Every one meets the DTOUR guidelines for calories, carbohydrates, and fat and contributes to your daily intake of the Fat-Fighting 4the quartet of supernutrients that boosts weight loss and blood sugar control. Now that weve tempted you, youre probably eager to get cooking! But before you do, lets take a few minutes to explore how weight gain and high blood sugar feed into each otherand why the DTOUR principles can solve both problems deliciously!
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