Hello Friends and Happy Monday
I trust you all had an enjoyable weekend and was able to get outside to enjoy the beautiful weather.
This week’s Super Foods are to help your body regulate blood sugar and to make the most of insulin. Back in the day, older folks would say they had “the sugar”, but they didn’t take “sugar diabetes” as serious as they should have which led to strokes, amputation of limbs and even death.
We now understand that in order to prevent “the sugar” we have to take better care of our bodies and chose the right foods.
- Bulgar – these whole grains can lower your risk of type 2 diabetes by 20-30%
- Broccoli – loaded with magnesium which is a mineral crucial to preventing and controlling diabetes
- Vinegar – the acidic juice slows down the digestion of food while evening out blood sugar spikes. Drink a mixture of apple cider vinegar and water before eating.
- Coffee – a morning cup of java could help prevent type 2 diabetes, but it’s not the caffeine, it’s the chlorogenic acid in the coffee that helps regulate blood sugar
- Fish – obesity is a major risk factor for type 2 diabetes, so a diet rich in fish decreases that risk, replace red meat with fish
- Dairy products like milk – the calcium and magnesium in dairy lowers diabetes risks but stay away from high-fat dairy products such as ice cream, whole milk and cream cheese.
- Blueberries – add to your morning cereal to help control glucose
- Brussels Sprouts – high in Vitamin C
- Cinnamon – the compound methyljydroxy chalcone polymer (MHCP) mimics the action of insulin in your body, controlling blood sugar levels.
- Oats – soluble fiber beta-glucan slows down the movement of food through your body so it can absorb glucose more slowly and gradual
- Lentils – helps to lower blood sugar and improve insulin sensitivty
- Almonds – monounsaturated fats helps to manage insulin and sugar levels
- Poultry – moderate amounts of protein helps to balance blood sugar
- Peanut Butter – B vitamin biotin helps body use glucose and digest fats and carbs
- Artichokes – helps liver regulate blood glucose levels
- Soy Milk – soy protein may help prevent both kidney disease and coronary heart disease in people with type 2 diabetes
- Shellfish – high in zinc which is deficient in people with diabetes
- Apples – chromium helps blood deliver and use insulin
- Cherries – a sweet way to beat diabetes
- Buckwheat – grain may help to lower blood sugar levels after meals
- Guava – Chinese have used this fruit to treat diabetes for years
- Cornstarch – uncooked cornstarch is a complex carb that is easily digestable and absorbs quickly and provides a steady source of glucose – snack before bedtime
Eating right is very important when you have diabetes. There is no magic one-size fits all diet, so please work with your physician or registered dietitian for a plan that works best for you.
Stay happy and healthy my friends!
Hello Friends and welcome back from the weekend!
Did you get outside and enjoy the beautiful weather on the first Spring weekend of the year? How about the grill, did you clear away the spider webs and fire it up? If so, were there any not-so-good-for-you foods on there. Knowing you probably not, besides not all grilled foods are bad for you just as not all cholesterol is bad for you.
There are two types of cholesterol, LDL and HDL. LDL or low-density lipoprotein is bad because it can build up on the walls of your arteries and clog them. However, HDL or high-density lipoprotein travels away from your arteries to your liver and is flushed out of your body.
Keeping your LDL low and your HDL levels high gives you a much better chance of avoiding heart disease and incorporating some of these foods into your diet can help.
- Almonds – loaded with monounsaturated fat which lowers your cholesterol
- Chestnuts – roasted and they too have very little fat and helps to keep your arteries clear
- Artichokes – boosts bile production which breaks down cholesterol from the fat you eat
- Apples – full of pectin, which is a natural ingredient that can lower cholesterol up to 30% if eaten daily
- Whole grains – barley and other soluble fibrous foods slows down digestion giving your body more time to whisk away cholesterol
- Black Beans – instead of eating fatty meats, have a meatless dinner and reduce your cholesterol levels, try navy and kidney beans as well
- Peaches – prevents gallstones which are solid masses of cholesterol
- Flaxseed – these seeds from the flax plants have tons of soluble fiber, the miracle fiber that helps protect against high cholesterol.
- Wheat Germ – sprinkle onto your cereal or yogurt to lower total cholesterol
- Ginger – this spice contains phytochemicals an antioxidant that fights atherosclerosis which is hardening of the arteries
- Garlic – cuts down on fat buildup in your ateries by lowering LDL cholesterol
- Grape Juice – drinking 2 glasses a day is a natural way to rejuvenate your veins and arteries
- Mushrooms – this fungus contain a good source of chromium, a mineral that acts as an antioxidant.
- Honey – good source of dietary antioxidants that are good in lowering LDL cholesterol
- CHOCOLATE – contains a generous helping of polyphenols that are antioxidants. Polyphenols which are also found in RED WINE can help your heart by keeping LDL cholesterol from becoming oxidized, which can hurt your arteries.
- Tomato Sauce – lycopene in tomatoes keeps your arteries flowing free by breaking down cholesterol.
- Oatmeal – oatmeal does more than stick to your ribs, it’s also a sticky soluble fiber that helps to slow the movement of food through your intestines. This gives HDL particles more time to pick up cholesterol to take to your liver for disposal.
- Fish – fatty fish like tuna, mackerel and salmon are rich in omega-3 fatty acids that can protect your arteries from damage.
- Yogurt – fermented milk in yogurt clears arteries and keeps your heart healthy.
Heart healthy salmon and black beans
I try to cook and eat healthy, so on Friday night we had baked salmon with mango salsa and black beans for dinner. Our youngest doesn’t like fatty fish so he ate the baked clams. The heart works non-stop to pump blood throughout our bodies which is why we need to keep it healthy.
Food alone won’t prevent heart disease, so besides eating right, you need to exercise, quit smoking, limit alcohol consumption, keep your weight in check and most importantly RELAX!
Stay Blessed – No Stress in 2014!
Hello Friends and Happy Hump Day Wednesday!
Remember last month when I started my birthday at the Glasgow Medical Center taking tests, well the results are in and although not all of them were abnormal, one was a bit disconcerting. I am Vitamin D deficient.
Me…the dunking of Oreos into a big glass of milk…me….the Kahlua mixed with milk drinking…me….the daily eating of cottage cheese in salads…me…the tomato and cheese sandwich eater…me…the yogurt spooning, sun worshiping me is Vitamin D deficient – REALLY, how does that happen?
Vitamin D deficiency is more common in women, people of color, obese people, senior citizens and breast-fed infants. For 52 years I have been in good health, other than the normal bumps and bruises and a few minor cuts as a child I have been the picture of health. Only two hospitalizations, the first was 21 years ago when I had to have a Cesarean Section giving birth to #1 son, and the second was four years ago for Urethral Diverticula,
So how does one go from that to this…simple
Now don’t get me wrong, I know there are millions of people with ailments, diseases and disabilities far worse than being Vitamin D deficient, so I’m not crying, “woe is me”. I’m just passing along a little information that I’ve learned since my diagnosis, because more than half of the US population could also be Vitamin D deficient.
Vitamin D is really a hormone rather than an actual vitamin and it is needed for calcium absorption required for bone growth and density. 90% of our Vitamin D comes from directly from the sun, but darker complexions do not absorb as much due to the melanin in our skin.
Body fat interferes with how Vitamin D is formed as well as age, after 50 we are less able to produce Vitamin D. Vitamin D stimulates muscle growth which is important especially for older women who are more susceptible to bone softening osteoporosis. Low Vitamin D levels have also been associated with the increased risk of death from cardiovascular disease, cognitive impairment and cancer.
Symptoms may be subtle but they include:
- Joint pain
- leg cramps
- muscle pain or weakness/cramping
- sleep interruption or insomnia
- poor concentration or memory
- bladder or bowel issues (urgency/frequency or constipation/diarrhea)
The best way to determine if you have a Vitamin D deficiency or to determine the best dosage you need for your body, your blood levels must be tested. Levels may be lower in the winter and higher in the summer, but this chart shows the categories of those levels.
There are several online sites including www.webmd.com where you can get additional information but for me, the bottom line is that I need to increase my Vitamin D intake, including taking a supplement of at least 2000 mg; eat more foods fortified with Vitamin D such as milk, butter, yogurt, orange juice, and oily fish and of course hang out in the sun more and you know me…I love hanging poolside…so a trip to The Bahamas may be just what the doctor orders!
Have a fantabulous day – Smooches!
Hello Friends and Happy Monday!
I hope you had a wondeful weekend and that your work week got off to a good start. Today is the first day of my weight loss program with Nutrisytem and I am extremely excited, really looking forward to not only losing pounds and inches but once again concentrating on portion control. I am not going to bore you with daily updates on what I ate or how many pounds I did or did not lose, I just want to feature my look on Day 1 so that at the end of the month we’ll all see a noticeable difference.
I will wear this dress again on Day 28
Cuff – CitiTrends // Bag – Ross
Day 1 meals are complete, now heading downstairs to workout
Have a fantabulous evening – Smooches!