When the first glycemic index was first released, most dieticians, nutritionists, and physicians were shocked by the results. It flew in the face of theory that all carbs are created equal. It meant that the food pyramid was also wrong and upside down. What they had been taught was wrong. For example, simple sugar like table sugar, also known as sucrose, had a glycemic index of 61 while sugar found in fruits, known as fructose, had a glycemic index of only 19.
So, a white potato (glycemic index of 85) or white bread (glycemic range in the 70’s) making both of these foods spike the blood sugar more readily than table sugar. Did you know that many of our healthy cereals, I mean that sarcastically, such as corn flakes, brain flakes and Cheerios top out the glycemic index scoring as high as 92! Has your trusted doctor or medical professional been recommending to you, a patient with type II diabetes or hypoglycemia to eat carbs that can dangerously spike the blood sugar levels? Something to think about huh? Did you realize that most medical professionals only receive one hour of nutrition in their entire education process?
Obviously, it takes time to make a paradigm shift. Especially, when it comes to a foundational theory that has been the mainstay of diet counseling for the past century. Our European counterparts are well beyond our nation in this discovery and use labels with the glycemic index printed on them. We now know that many who suffer from migraines have a greater correlation between glycemic levels and onsets of migraines. Seek out a holistic or integrative practitioner to help you find a plan for supplements, low glyecmic food plan and exercise to help reduce the migraines which may be a chemical imbalance.
Category Archives: Featured
Do You Have Dangerous Belly Fat?
Some of the most stubborn and dangerous fat to carry is belly fat since it’s in close proximity to our internal organs and can wreak extraordinary havoc on health. Fortunately, however, there are some good-for-you foods that are helpful in busting belly fat. Here are a few of them:
Avocados and foods with other healthy fats: Just half an avocado contains 10 grams of healthy monosaturated fats, which can help stop blood sugar spikes that prompt your body to store belly fat. These healthy fats—and others such as the healthy fats in many nuts and seeds, coconut oil, extra virgin oil, organic butter, ghee and flaxseed oil—not only fight a bloated belly, but they also help you to absorb beneficial carotenoids, compounds found in colorful veggies and fruits. More specifically, those who ate salads with an avocado experienced 15 times higher absorption of carotenoids, according to a study from The Ohio State University at Columbus. Avocados are also rich in potassium, which helps convert food and nutrients to energy and muscle tissue as well as other benefits. They’re also packed with B vitamins, amino acids and fiber—and prove very filling.
Bananas and other potassium-filled foods: Bananas pack in 422 milligrams of potassium, a mineral that helps to limit the amount of belly-bulging sodium retention in the body. Be careful though as bananas are high in sugar and just ½ banana is a serving. So not everyday.
Probiotic-rich yogurt and dairy: A healthy serving of probiotic-rich yogurt and other dairy products can help to support good bacteria growth in your gut, which takes space away from other “bad guy” bacteria that can cause bloating. Likewise, healthy dairy supplies a belly-taming combination of healthy protein and fats, both of which can help stabilize insulin, a hormone that signals your body to store calories as fat when levels get too high. Try to get the almond or coconut brands in the natural or organic section.
Berries and other antioxidant-packed, low-sugar foods: Antioxidants have the ability to improve blood flow, which delivers more oxygen to muscles, making abdominal-focused exercises easier. Low-sugar berries such as blueberries, raspberries, blackberries and strawberries are packed with antioxidants.
Green tea: Just three cups per day of green tea can boost your metabolism, stimulate fat oxidation and burn 30 calories, according to a study in Medicine & Science in Sports & Exercise. Additionally, the compound ECGC in green tea allows for easier burning of fat, prevention of body fat accumulation, a decrease in lipid absorption and in the reduction of inflammatory cytokines throughout the body. Likewise, a 2011 study published in the Journal of Agricultural Food Chemistry says that green tea actually promotes weight loss on the genetic level. It appears to trigger genes that help shed excess body fat and inhibit the formation of new fat cells at the digestive tract level. Again, try to get organic green tea.
Citrus-packed veggies and fruits: The vitamin C in produce such as red peppers, oranges, lemons and limes can boost your fat-burning capability by up to 30 percent more during exercise, according to research from Arizona State University. Now you know of some delicious foods that also act as belly busters. To your Health!
7 Easy Breakfast Ideas for Type 2 Diabetes
These diabetes-friendly breakfasts can keep you healthy and still get you out the door on time. If you prefer vegan modify.
For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes breakfast is a must. To keep your energy up and your blood sugar at a healthy level, breakfast should be a priority every day. Pressed for time? Here are seven diabetes-friendly breakfast ideas to help you stay healthy and still get out the door on time and keep your sugar level.
1. Breakfast Shake
For a meal in a minute, blend one cup of fat-free milk or plain non-fat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before. USANA has wonderful packaged shakes for easy to go as well.
2. Muffin Parfait
Halve a bran muffin or other high-fiber muffin, fill with a side of berries, and top with a dollop of non-fat or low-fat yogurt for another fast and easy breakfast.
3. Whole-Grain Cereal
Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with almond or coconut milk, or heat up oatmeal, farina (Cream of Wheat), or a bowl of grits. Just watch what you add to it. Limit the butter and sugar — instead, top with fresh fruit, almond or coconut milk, or a pack of Stevia to sweeten your cereal. Try a gluten free brand.
4. Scrambled Eggs and Toast
The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a non-stick pan with extra virgin coconut oil. Enjoy this with a slice of whole-grain toast topped with a ghee or organic butter, low-fat cream cheese, or sugar-free jam (make sure it is Stevia).
5. Breakfast Burrito
This filling and easy meal can be eaten on the go when wrapped in foil. Using a non-stick skillet and extra virgin coconut oil, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with non-fat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch. You can substitute the cheese with a vegan brand as well.
6. Scooped-Out Bagel
Keep it simple with a toasted bagel, but make sure to choose a whole-grain variety and watch your portion size. Bagels are notoriously large, so consider scooping out some of the doughy center part or only eating half — otherwise you may start your day overloading on carbohydrates. Top with fat-free cream cheese or sugar-free jam (again with Stevia only).
7. Banana Yogurt Pancakes
When time is on your side, indulge in some yummy pancakes with this recipe from Diabetic Recipes.com:
Ingredients
- Almond or rice flour, 2 cups sifted
- Stevia, 1 packet
- baking soda, 1 tablespoon
- fat-free plain yogurt, 8 ounces
- large banana, mashed
- almond or coconut milk, 1/2 cup
- extra virgin coconut oil, 1/2 tablespoon
- vanilla extract, 1 teaspoon
- 4 egg whites, whipped into soft peaks
- Cooking spray (try to find substitute or use stone pans)
Preparation
Combine all the dry ingredients in a large bowl. Add the yogurt, mashed banana, milk, oil, and vanilla and stir until just moistened. Then gently fold in the whipped egg whites. Lightly coat a nonstick skillet with cooking spray and use a large spoon to ladle out 4-inch pancakes. Once the bottoms become browned and you see bubbles at the top, flip the pancakes and finish cooking. Serve with Stevia, Agave or sliced fruit. This recipe makes about 18 pancakes; each one has 76 calories, 3 grams of protein, 1 gram of fat, and 14 grams of carbohydrates.
More Breakfast Tips for Type 2 Diabetes
When you’re planning or preparing your healthy breakfast, keep these points in mind:
- Watch your portion sizes.
- Keep the diabetes dietary goals in mind, which involve eating more grains, beans, and starchy vegetables than any other type of foods. The diabetes food pyramid also sanctions few fats, sweets, and alcohol. In between and equally divided are meat and protein, non-starchy vegetables, fruit, and milk and other dairy products.
- Cook with less fat by using stone or organic pans and heart-healthy butter.
- Choose lean meats, such as Canadian bacon, turkey bacon, or turkey sausage. Watch the nitrates choose organic.
- Eat low-fat dairy foods, such as almond or cocnut milk, low-fat or fat-free yogurt, and low-fat cheeses or choose vegan substitutes.
- Avoid fat- and sugar-laden coffee drinks. Drink regular coffee and use almond/coconut milk and Stevia or Agave.
To get more breakfast ideas and to make sure you are eating the right portion sizes and right foods, work with a registered dietitian, or certified diabetes educator, or holistic health practitioner. To your health always!
Weight Loss Management
Make sure you get your workout in!
Was your New Year’s resolution weight loss? If so, then how’s it going now that the novelty of it has worn off and you’re in the daily grind of it? Have you seen the results you were expecting by now? Are you even trying to stay on the program? If not, don’t get discouraged. Keep at it and bear in mind that there are some roadblocks that typically get in the way of sustainable weight management. In fact, there are many aspects that can interfere with successful and maintained weight loss, but here are a few steps you can take to help keep your weight-loss momentum going strong.
Eat real foods—those that are as close to nature as possible. It’s crucial that you eat the right kinds of foods—foods that are grown as close to nature as possible—with the least processing and without pesticides, growth hormones, antibiotics, herbicides, GMOs and much more. So, you’ll need to avoid processed foods. They’re packed with unhealthy fats, sugars, sodium, carbs and other unhealthy ingredients. Likewise, they’re very low in dietary fiber, vitamins and minerals. They make your metabolism sluggish, increasing your weight and appetite, allowing you to retain excess fluids and visceral fat as well as unhealthy cholesterol and insulin levels. Some particularly unhealthy processed foods’ ingredients to avoid are high fructose corn syrup, trans fats, sodium, etc. They can keep the pounds packed on and compromise your health. That belly fat you hear about that is deadly.
Eat every three to five hours. Keeping your insulin levels in balance is important for weight management, and eating every three to five hours helps keep a steady stream of glucose in your system—thereby keeping energy and metabolism levels up as well. Starchy or refined carbs and other processed foods cause insulin and glucose levels to spike, increasing later hunger and the total amount of food consumed at your next meal. Have healthy snacks on hand to help you maintain eating every three to five hours. Keep the snacking to a minimum and nothing 3 hours before you go to sleep at night.
Get regular exercise. Adding regular exercise you enjoy can not only burn calories, but it can also build muscle, which burns more calories than fat does—helping to keep you leaner than you would otherwise be. Interval excercise five days a week should be adequate.
Get enough sleep, but not too much. People who sleep fewer than six hours per night have higher levels of ghrelin, a hormone that stimulates appetite—especially for high-carb, high-calorie foods. Lack of sleep also raises cortisol levels, and cortisol is a stress hormone that can pave the way to weight gain. That is why babies need to nap during the day. By the same token, getting too much sleep—more than eight hours per night—can put on the pounds, too.
So, how’s it going with your weight management plan? If it’s not going so well, besure to go to my products tab and watch the video. Let’s get together for a total health assessment for a successful weight management plan! You can do it!