DIABETIC PRESCRIPTION: EXERCISE

I know! Most of us hate the word exercise, let alone the actual activity involved. Well, get over it! Once we've allowed ourselves to become diabetic, we no longer have a choice. We must exercise!

Yes, you read that right. I really did say, "Once we've allowed ourselves to become diabetic." I'm talking to us Type 2 diabetics on that one, you Type 1s don't have to accept that remark. Now before you get all mad, have steam coming out your ears and start sputtering, "Who does she think she is, telling me I'm responsible for the fact I became diabetic," hear me out. Did you know you had diabetes in your family history? Did a doctor ever tell you to lose weight? Did a doctor ever tell you to change your diet or lifestyle? Did a doctor ever tell you to get more exercise (there's that dirty word again)? Did you gorge on sweets and/or carbs? You get the point. But there is a diabetic prescription: EXERCISE!

We helped to create this problem in our bodies, now we have to take our medicines. And that doesn't stop with pills and shots. Just consider exercise another of the medicines we have to take. I read somewhere that exercise is the diabetes treatment almost everyone can benefit from. I backed up, read that again and the light bulb came on. I got it! Exercise is another of our treatments and we need to think of it as such. It's not something we know we should do, something we might get around to someday, but something we have to do just as we have to take our other prescriptions the doctor gives us.

We don't, however, have to go out and join a gym or buy expensive equipment. Of course you can if you want to and it is a good thing to do, but it isn't necessary. We can work exercise into our everyday lives! We Americans have become very lazy as a whole. This is often caused by some terrific technological advances and inventions. But we can't use that as an excuse. Following are some easy ways to get started adding more exercise into your everyday routine. Give them a try. After all it is YOUR life that matters.

1. Hide the remote controls; they make it too easy to be lazy. This includes the garage door remote. Getting in and out of the car to open the garage door is good exercise.

2. Carry your groceries from the car to the kitchen one bag at a time. More steps and lifting; more exercise.

3. Instead of stacking things by the stairs to avoid extra trips up and down, make the trips. Stairs are a great way to get exercise.

4. Push the kids or grandkids on the swings. Play frisbee with them, etc. Quality time with the children is an added benefit.

5. Go for a walk. Start with a short walk and work your way up to several blocks or 30-40 minutes. If the weather is bad, go to the local mall and walk.

6. Walk around while talking on the phone instead of plopping down in a comfy chair.

7. Stop driving around the parking lot for ten minutes trying to get a parking spot next to the entrance. Park farther away and enjoy the walk.

8. Put items you use often on higher shelves so you do more stretching and reaching to get them.

9. Housework is an excellent exercise. Vacuum an extra time per week, etc.

10. Gardening is another wonderful exercise.

I'm sure you can think of other ways to add exercise to your daily routine. Take that prescription seriously. Do whatever works for you but do something! Take that most-hated prescription: EXERCISE!

A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The picture below shows this about as good as any I have seen.

FOODS (CARBS) HIGHEST IN RESISTANT STARCH

A couple days ago I mentioned some of the foods that are high in Resistant Starch (RS). Below is a list of some of the foods highest in RS. Try to eat some RS foods at every meal when possible or at least a couple meals a day.

This list starts with the foods highest in RS and goes down accordingly.

• Bananas (note: buy your bananas as green as you can eat them for the most RS. A mostly green banana medium-size, approximately 7 to 8-inches, has 12.5 grams of RS while a ripe banana of the same size has 4.7 grams.) Can't stand greenish bananas? That's okay. The ripe banana still has more RS than other foods.
• Oatmeal ( 1/2 cup uncooked, toasted, comes in right under the ripe banana with 4.6 grams)
• White beans, (1/2 cup has 3.8 grams - the highest of all the beans)
• Lentils (1/2 cup has 3.4 grams)
• Potatoes (Surprised? Yes, one small cooked potato has 3.2 grams!)
• Garbanzo beans (1/2 cup has 2.1 grams)
• Whole-wheat pasta (1 cup cooked has 2.0 grams)
• Brown rice (1/2 cup cooked has 1.7 grams)
• Pumpernickel bread (1-oz slice has 1.3 grams)

This is a very small list of RS foods. But you have probably gotten the idea that some of the carbs you are afraid to eat are actually what you should be eating. As with any food, you should not go overboard but you should include resistant starch foods in your daily diet.

Note: File photo

RESISTANT STARCH FOODS

A few days ago t posted about carbs and dieting. I promised more about carbs so here is a follow-up. Have you ever heard of resistant starch foods? Possibly not. As with most things, there are carbs that are good for you and carbs that aren't so good for you. Think cookies, doughnuts, bagels, etc. These are not carbs you should be stuffing yourself with! Such carbs will not have a positive effect on your body! But there are RS foods (resistant starch foods), carbs, that you should be eating that will help you lose weight, keep weight off, control blood sugar, lower cholesterol and triglycerides, etc.

Resistant Starch may sound like a strange name but the name comes from the fact that RS foods resists digestion. RS doesn't get absorbed into the bloodstream in the small intestine like other foods therefore creating a chain reaction in the body that literally shrinks fat cells, preserves muscle and stokes metabolism. Yes, there are some foods that we don't want to be fully digested and absorbed into the body. We need foods that pass through our digestive system taking unwanted toxins, etc with them. Fiber is a good example. Fiber is important for passing through the digestive system and causing it to work properly. Think of RS foods in a similar manner.

You may be wondering if RS foods are exotic, expensive, etc. Good news! They are neither and you probably have them in your pantry right now. Some of the carbs highest in resistant starch are bananas, oatmeal, beans, even potatoes. Start eating resistant carbs at every meal and you will be surprised how quickly you will see your belly bloat disappear, start having more energy, drop some weight, etc.

More to follow in the next post.

Note: File Photo

BUCKWHEAT

Many people think buckwheat is a cereal grain. Actually, it is a fruit seed that is related to rhubarb and sorrel which makes it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein gluten. Buckwheat is available as a gluten-free whole-grain flour.

Some of the health benefits of this healthy food are:

• Controlling cholesterol - Buckwheat's beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.
• Keeping the cardiovascular system healthy.  Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure.
• May contribute to the regulation of blood sugar.  Canadian researchers, publishing their findings in the Journal of Agricultural and Food Chemistry have found new evidence that buckwheat may be helpful in the management of diabetes.  Buckwheat is also a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
• Aids digestion.  Buckwheat has a high fiber content which helps to regulate bowels and moves toxins quickly and efficiently out of the body.  And this may help to prevent colon cancer.
• Buckwheat also has anti-inflammatory properties which our bodies always need.

Note: This is a file photo.

POTS AND PANS

Many doctors, especially cancer specialists, discourage the practice of cooking in aluminum or nonstick coated cookware. They recommend cast iron and stainless steel. Something to keep in mind when purchasing new pots and pans.

LOW CARB DIETING

Are you on a low-carb diet or avoiding carbs in your everyday meals? Do you have trouble zipping your jeans because of belly bloat? If so you might be surprised to know that your low-carb dieting may be the culprit and here's the reason why. The National Institute of Digestive Diseases says you need carbs to keep your system operating properly. They state that one of the key symptoms of belly bloat is constipation and constipation is a common side effect of a low-carb diet. In one of their studies 68% of the participants on a low-carb diet complained of constipation. Compare that to 30% for the general non-dieting population and 35% for dieters who ate more carbs. Many blame their belly bloat on eating carbs and therefore may be causing their problem by skipping necessary carbs.

Did you know that carbs can actually shrink fat cells, especially in the belly. They can also boost fat burning and curb cravings. Over the next few days I will talk more about carbs, good carbs and bad carbs and how each can effect your body. You might be surprised!

Note: File Photo

PS - How many whole grains do you see here????

TOO MUCH PROCESSED FOOD?

Many experts believe that up to 90% of the money we spend on food is for convenient processed foods. Processed foods are not usually balanced and generally do not contain adequate fiber and other nutrients. They also usually contain preservatives, artificial coloring and flavoring agents, and various other ingredients the body was not designed to deal with.

Natural foods are real food and carry their original life-supporting vitamins, minerals, enzymes, antioxidants and many other phytonutrients that can be lost in processing.

As best you can, it is best to buy fresh foods. While that is not always possible, in general it is better to go for frozen fruits and vegetables than canned, when you cannot purchase fresh or grow your own.

SHOULD DIABETICS EAT WHITE BEANS?

I often have people react with shock when I mention that beans are a staple in my diabetic diet. "Beans", the misinformed often say, "you can't eat beans, they are carbs." They are more than carbs! Take white beans, for instance. They are rich in fiber and protein, two of the things that make them slow to digest and help curb blood sugar spikes. Beans have been in my diabetic meal arsenal for about 14 years now and are one of my best blood sugar spike fighters.

You don't have to cook your own white beans from dried beans. Keep some reduced-sodium canned cannellini beans in your pantry. Rinse and use in recipes and salads. Yum!

This photo used for reference only. It is not a brand recommendation although I will admit I use this brand often.

HEART ATTACK

Note: This is a post from my diabetic blog but it also applies to anyone!

As we diabetics know, diabetes over the long term causes damage to other areas and makes us more likely to suffer heart disease along with other problems. Did you know that many people, especially women, who have heart attacks do not have any or severe chest pain? In addition to chest pain, other signs of heart attack can include chest pressure, shortness of breath, nausea, indigestion, excessive sweating, fainting, dizziness, heart palpitations, and left arm pain. If you think you or a loved one may be suffering a heart attack, call 911 and chew an aspirin-full dose 325 mg. The sooner heart attacks are treated, the better. When blood flow is cut off to any part of the heart during an attack, that heart muscle may become damaged or die.

DR BLOCK ON INFLAMMATION AND CANCER

"It is well known that decreasing inflammation can help reduce cancer growth, boost treatment efficacy, and diminish side effects.  We know that refined flours and sugars, most fast food and soda pop, increase the enzymes that promote inflammatory cascades.  This is why I encourage patients to avoid these pro-inflammatory foods and increase ingredients that have anti-inflammatory properties."  Keith I Block, MD

Note: File Photo

NON-STARCHY VEGETABLES

Do you ever wonder what some non-starchy vegetables are? Here is a partial list:

• Artichoke
• Asparagus
• Brussels sprouts
• Bamboo shoots
• Cabbage
• Green, Wax, and Italian Beans
• Beets
• Broccoli
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens such as collard, kale, mustard, turnip, spinach
• Radishes
• Mushrooms
• Onions
• Okra
• Peppers
• Squash
• Tomatoes
• Turnips
• Water Chestnuts

There are sure to be some non-starchy vegetables you do or can learn to love.

YOGURT: GREEK VS REGULAR

I have had several ask me if they should eat regular yogurt or Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For example if you are diabetic, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liquid whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerant.

This chart offers you a general nutritional value of the two types:

Greek - (5.3 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol: 10 milligrams

Sodium: 50 milligrams

Sugar: 6 grams

Protein: 15 grams

Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol 5 milligrams

Sodium: 120 milligrams

Sugar: 12 grams

Protein: 9 grams

Calcium: 30 percent on a 2,000-calorie diet.

As you can see, the Greek is higher in protein which helps you to feel full longer. The protein count is equal to a 2 to-ounce serving of lean meat.

Carbohydrate grams are not listed above because they vary too much depending on flavor. However, a normal serving of Greek yogurt usually has 5 to 8 grams of carbs while Regular yogurt usually has 13 to 17 grams.

Beware of the fat content in Greek yogurt. You will notice the above chart is for fat-free yogurt. Watch the fat content in other variations! 7-oz of Greek yogurt can have 16 grams of fat and that is 80% of the recommended daily allowance of a 2,000 calorie diet. It is also more saturated fat than three regular Snickers bars! By contrast an 8-oz serving of a top brand of regular yogurt has only 5 grams of saturated.

Note: The extensive straining process of the Greek yogurt also causes it to lose some calcium.

Both types of yogurt are low in calories and they are both packed with calcium and live bacterial cultures. The live bacterial cultures make yogurt a great food for the digestive tract, especially for those who have problems in that area or are suffering in the digestive system due to medications and treatments.

Again let me say, choose your yogurt type based on your nutritional needs.

Note: These are not recommended name brands. These brands are used for picture reference only.

ANOTHER GOOD QUOTE FROM DR. BLAKE LIVINGOOD

 Read this once then read it again and let it really sink in

"If you build health you get health. If you focus on sickness and disease, you get sickness and disease." Dr. Livingood

Where is your focus?

ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

SMART BALANCE OMEGA BUTTERY SPREAD

I am often asked about "healthy" margarines. Personally, I don't really think there is such a thing as I believe our body is made to use natural, not man made, foods. But for those of you who use margarines, here is some information on this particular one. Note that half the fat is saturated fat and the amount of fish oil is minimal.

1 tablespoon of this spread = 80 calories, 5 grams (2.5 g sat) fat, 85 mg sodium 

This product is made from a natural blend of soybean, palm fruit, fish, flaxseed, canola, and olive oils. There is a small amount of omega-3 fats which are heart-healthy fats. 

Works well as a topping, and also for cooking and baking. 

NOTE: This same product in the "Light" version has 30 calories less, 1 gram less saturated fat, and should not be used for baking as it has a high water content. 

CANCER AND DIET

"Cancer is a consequence of the complex interplay of genes and environment on the immune system, and diet, as part of the environment, plays a role that can influence cancer's development and treatment."  Gerry Mullin, MD, Contributing Editor to Nutrition in Clinical Practice.

BREAKFAST SMOOTHIE

This is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  This is not meant to be the beverage with a meal. I do not promote smoothies for diabetics but to each his own.

This recipe is okay for most diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.  It is high in carbs but has way over the 1/3 as many proteins as carbs diabetics should maintain. You know your body and how this might work or not for you.

1 cup fat-free milk*
6-oz fat-free plain yogurt**
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon

Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries.  Sprinkle ground cinnamon over top.  Blend for 15 to 20 seconds until smooth.

*May substitute equal amount of low-fat calcium enriched soy milk.
**For diabetics it is best to use plain Greek yogurt. Note that will change the nutritional numbers.

Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium

If low on potassium, use a banana instead of blueberries or add half a banana to the above.  Remember that changes the nutritional numbers!

IMPORTANT WORDS ON EATING FROM DR. KEITH I BLOCK

"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, Medical Director

of the Block Center for Integrative Cancer Treatment and Director of Integrative Medical Education at University of Illinois College of Medicine. Did you note he says "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Eating right has to become a habit, a daily way of life.

YOUR HEALTH

 Think about it...

"HEALTH IS YOUR BIGGEST ASSET" a quote from Dr. Blake Livingood.

Without your health what do you have? Take care of yourself!

FRUITS AND VEGGIES MAY HELP PREVENT A STROKE

Stokes can be very debilitating and they usually strike suddenly. Canadian researchers found that women who added one cup of nutrient-rich fruits or vegetables to every meal cut their risk of stroke by as much as 37%. If you can't manage that they suggested a can of V8 everyday. They even stated that unless you are on a low-sodium diet choosing the low-sodium version isn't necessary.

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IT'S IN THE EYES OF THE BEHOLDER

The eyes are the window to the brain. You can trick your mind into thinking you are eating more simply by using a smaller size plate. Forget the huge dinner plates and go for the smaller ones. Also, cut your food into smaller pieces and spread the food out on the plate. Suddenly your mind will believe you have more food than you actually do. Put these tips into practice daily and you will be surprised how quickly you become adjusted to eating less.

NO CLEAN PLATES!

Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Are you doing that with your children or grandchildren? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.

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baby steps

 

Do you have a hard time eating right, sticking to a diet whether for weight loss or health? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again. A couple of simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. When you eat out, ask for a to-go box when they bring your order. Immediately put half your food in the box and set it out of sight. Most restaurant meals have the calories of a whole day in one meal. If you are at a fast food place, do not 'super-size' your meal! Once you get used to the small changes, you will find yourself making more and more changes to a healthier you.

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should play a major role in most diabetics meal plan. That is not to say you have to eat loads of either. but to say they are important to controlling your blood sugar. Oats are easy to work into the diet through morning cereal, snack bars (watch sugar content), etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a small portion of both into your diet everyday.

SUGAR IN FRUIT JUICE

If you are a diabetic or just someone who watches the sugar content of what you eat or drink, read the nutritional label on all juices. So many juice beverages today are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, it is the natural sugar of the fruit. Many of the others are often loaded with additional sugar. For example, if the nutrition label on your juice says, sugar, "fructose" or "high fructose corn syrup" you know you are getting added sugar. Be very careful with juices! It is actually better, especially for diabetics, to eat the fruit rather than have the juice.

BEWARE OF DRIED FRUITS

I often warn dieters and diabetics about eating dried fruits (one of the items that makes granola so sugary) but when I received the following from one of the health sites I follow, Everyday Health, I decided to pass it on to you exactly as I received it:

"Dried Fruit: Sugary Saboteur

Dried fruits are great sources of concentrated vitamins, minerals, and fiber, but — and it’s a big but to avoid — you have to limit your intake because you’re also getting very concentrated calories and sugar. Consider prunes, which are dried plums: Just one cup of prunes contains more than 400 calories and 45 grams of sugar while one cup of fresh plum has just 76 calories and 16 sugar grams. Plus, when you eat fresh fruit you get the added water content that can help you feel full."

Now you, especially diabetics, can see why I say to avoid dried fruits. That sugar content is a disaster for you and for me. No matter how you try to explain it away, that much sugar is a big "NO"!