A HEALTHY DIABETIC SNACK

This is good advice for anyone but is especially important for diabetics. Instead of one or two big meals a day, it is important to eat three small meals and a couple of healthy snacks. People often ask what makes a healthy snack. Here is a good example: A whole-grain cracker spread with some natural peanut butter and topped with a sprinkle of cinnamon. The cracker has fiber which slows down digestion, helpful in preventing blood sugar spikes. Both peanut butter and cinnamon are known to help control blood sugar levels. This mid-afternoon snack.is so much better than chips, candy, etc.

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FIBER IN THE DIET

Fiber should be an important part of your daily diet. Most doctors recommend at least 25 grams of fiber per day. It is best to get your fiber from foods but if that is a problem you may have to supplement. Some foods high in fiber are vegetables, fruits, whole grains and legumes. One of the easiest ways to get more fiber in your diet is to stop buying refined products which have almost all the fiber stripped out. Examples; don't buy white bread, buy whole-grain, don't buy white rice, buy brown rice, don't buy regular pastas, buy whole-grain, etc. It really isn't hard to get the proper amount of fiber in your diet. Your body needs fiber to work properly.

PROTEIN IN LEAN ITEMS VS PROTEIN IN HIGHER FAT ITEMS

It doesn't matter whether you eat low-fat dairy and lean meats or the higher fat versions of the same foods as far as protein is concerned.  While the fat content varies the protein doesn't change. For instance, you will get the same amount of protein in whole milk as in low-fat milk.

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POTATO SALAD TRICK

Do you love potatoes but have to avoid them because of blood sugar spikes? Here is a trick to try if you fall into the 'I love potatoes but my blood sugar doesn't trap'. Make your potato salad with lemon juice then chill it before eating. Scientists have discovered that the acid from the lemon juice and the cold from the refrigeration alter the molecules in the potatoes to slow down absorption and thus lower the risk of a blood sugar spike.

Note: The eggs and paprika on the potato salad in this file photo are also a good idea, especially for diabetics.

NEED BETTER SLEEP?

If you have trouble sleeping or falling into a deep sleep, try some honey-sweetened herbal tea before bed. The beverage has shown to help ensure a deeper, more restful sleep. It is believed the tryptophan in honey stimulates the production of melatonin, a sleep-inducing hormone. Also, the natural sweeteners in honey are absorbed more slowly than sugar. Sugar can cause blood-sugar dips that are disruptive to good sleep.

CROHN'S DISEASE AND ULCERATIVE COLITIS

Yesterday's post talked about IBD and mentioned two of the main diseases that fall under the IBD umbrella. Today's post will explain what those two diseases are and the differences between the two.

Crohn's Disease: 

• Inflammation occurs anywhere in the GI tract from the mouth to the anus. However, it often strikes the small intestine and beginning of the colon
• May cause intestinal thickening and scarring
• Damage is patchy with normal areas between patches of diseased intestine
• Inflammation may reach through multiple layers of the GI tract walls and out to other organs (fistula)

Ulcerative Colitis:

• Inflammation occurs in the colon (large intestine) and rectum
• Causes tiny open sores (ulcers) that produce pus, mucus and blood, which may appear in the stool
• Damaged area is continuous, usually starting at the rectum and spreading higher into the colon
• Inflammation affects only the innermost lining of the colon

If you have symptoms of either disease, I encourage you to see your doctor and get started on treatments right away.

WHAT IS IBD?

 IBD is an abbreviation for Irritable Bowel Disease. IBD is an umbrella term for conditions that affect the   GI (gastrointestinal) tract. Unfortunately, many of these conditions, especially left untreated may increase the risk of colon cancer. The two main conditions under the IBD umbrella are Crohn's Disease and Ulcerative Colitis. Following is a list of symptoms that the two above conditions commonly share. If you are having any of these symptoms on a regular basis, I suggest you see your doctor. There are treatments available that can be very helpful.

• Persistent diarrhea
• Rectal bleeding/bloody stools
• Loss of appetite/weight loss that is unintentional
• Urgent need to move bowels or the feeling of incomplete bowel movements
• Abdominal pain and cramping
• Loss of energy
• Low-grade fever

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GOT THE SNIFFLES?

Purple cabbage may be helpful in stalling the growth of invading germs to help us stay cold-free. Antiviral compounds in purple cabbage may be helpful in stopping sniffles and colds. Purple cabbage has several benefits and should be a part of the diet. I did not see where it is better to eat purple cabbage cooked or raw, I did see that 1 cup of raw purple cabbage in vitamin C contains 56% of the daily value.

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FRIENDS AND FAMILY FOR A CONFIDENCE BOOSTER

Do you have friends that make you feel more comfortable or confident? If not, maybe you need to get some new friends. Does being around your family make you feel good? A poll I saw earlier this year found that 49% of women said time with friends and family boosts their confidence. I hope that number will even climb higher than only a little less than half of all women surveyed felt this way.

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DR STORK'S PLANT COMBO FOR HEALTH

Dr Travis Stork, MD, has a recommendation regarding two healthy plant foods. The two are olive oil and tomatoes. When heated in the cooking process, these two Italian favorites, work to help the body absorb three times more plant-based lycopene. Lycopene is a compound that limits how much fat is stored in cells. Another benefit is that olive oil is the only monounsaturated fat shown to reduce stroke risks.

 

THE DIFFERENCE BETWEEN PALLIATIVE CARE AND HOSPICE CARE

Sometimes people think palliative care and hospice care are the same. That is not true and below we will make clear the difference. Simply put, palliative care is about supporting the patient and their family while the patient is in treatment. Palliative care is especially important to cancer patients and others going through tough treatments.

Palliative care is available early in treatment. This care can include such things as help with nutrition, medicines for easing side effects, therapy, etc.

Hospice care is for later. It is only used toward the end of life. It is to make the patient comfortable and to provide support for the family when treatments are no longer working.

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COMBINING POLYPHENOLS

Scientists are learning that combining two or more polyphenols may team up to improve wellness benefits as well as to boost slimming. Travis Stork, MD, says one of his favorite combinations is coffee with honey. The chlorogenic acid in coffee beans turns on fat burning to speed metabolism. When combined with sweet honey, a natural prebiotic, the pair can reduce bloat and constipation.

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SCALP MASSAGE TO HELP WITH SLEEP

Do you ever have trouble falling asleep due to body aches and pains? Here is a trick researchers recommend. Researchers recommend taking 5 minutes to firmly massage your scalp with your fingers making small circular motions. They believe this stimulates nerves in the scalp that signal the brain to release feel good hormones, cutting aches and pains in half allowing you to fall to sleep quicker. 

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ANOTHER REASON TO GRAB A HANDFUL OF ALMONDS

Do you find yourself needing a midday snack? Try eating a few (10-12) almonds. Not only are almonds heart-healthy but research shows they may reduce your appetite. Research has shown that the good fat in almonds reduced appetite and may also help to lower the production of fat-storing hormones! Don't cheat, we are talking about raw almonds not the ones coated in salt and/or chocolate, etc.

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LUNCH-TIME TIP

Americans typically eat too many calories at lunch and then many go sit at a desk all afternoon. An easy weight loss tip is to cut back on lunch. Instead of a heavy or fast-food lunch, eat something light but filling. (Are you aware of the number of calories in most fast food lunches? Many are well over 1,000 calories.) Here is a tip from weight loss experts: When possible, eat lunch before you become ravenous. Once you allow yourself to reach the ravenous stage you will automatically eat too much then probably feel miserable all afternoon.

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CUT BACK ON SUGAR TO REDUCE BLOOD PRESSURE

If you have been diagnosed with high blood pressure, also known as hypertension, try cutting back on sugar. You were probably told by your medical professional to cut back on salt but they often neglect to mention cutting back on sugar, too. Research has even shown that cutting out sweetened drinks and eating fewer desserts lowered blood pressure for 77% of the patients in the study within a 3 month period. Dr. Jacob Teitelbaum suggests the reason is because high blood sugar is irritating to artery walls so the less sugar you take in, the healthier and relaxed your blood vessels will be.

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BEANS ARE A DIABETIC 'SUPER FOOD'

One food a diabetic should eat often is beans. I try to eat beans in some form almost every day and they really help me keep my blood sugar under control. Pinto beans work best for me but garbanzo, kidney, etc all work well. In fact, nutritionists tell us that as little as 1/2 cup of any type beans will provide as much protein as an ounce of meat and approximately 1/3 of your daily fiber requirement. Other benefits we derive from beans are magnesium and potassium. If you are diabetic and beans aren't currently a part of your diet, perhaps they should be. Use them to top a salad, add to soups, use in casseroles, or just enjoy a good bowl of beans. Beans are a tasty way to help control your blood sugar.

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SIT UP STRAIGHT AND EAT LESS

Researchers in Australia found that sitting up straight - using good posture - when eating allows you to feel full faster. Maintaining good posture throughout your meal allows the food to settle more quickly into the lower half of your stomach. The lower part of your stomach is the part that 'tells' the brain you are full. So, sit up straight and eat less. Sounds like a good idea to me.

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DIABETICS (AND OTHERS) AND DRY SKIN

Diabetics are often prone to dry skin, especially if their blood sugar is high. Here are some ways to help soothe that itchy dry skin:

• Drink fluids! Lots of water is the best but also any caffeine-free sugar-free drinks will help hydrate the skin.
• Take warm baths and showers. Using hot water dries out the skin.
• Use a good moisturizing lotion. Rub it everywhere except between the toes.

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DO YOU KNOW LEMONS CAN HELP ALLEIVE ACHES AND PAINS?

We are in the 'ber months now, heading into the months of being cooped up indoors. Do you have more aches and pains during this time? Perhaps you need lemons to the rescue. Thanks to some Polish scientists, we have discovered the juice of two lemons worked into your daily diet, can ease those aches and pains. They say this is due to eriocitrin, a compound found in lemons that reduces tissue inflammation. It is also said to speed the breakdown of metabolic waste that makes muscles and joints ache. If you are suffering from aches and pains, give lemons a try.

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RESISTANT STARCH CARBS TO PREVENT FATTY LIVER

A study in the journal Cell Metabolism found that the study subjects who at carbs with resistant starch, significantly reduced liver fat. They found that resistant starch feeds bacteria in the large intestine that reduce liver fat and tame inflammation linked to non-alcoholic fatty liver disease. They suggest we add a serving of a food with resistant starch to our meals. Where do we get resistant starch? It is found in whole-wheat pasta, oats, beans, rice and nuts. I believe this study. Years ago, I had a non-alcoholic fatty liver. After becoming diabetic, I got rid of all refined grains and turned to whole-wheat bread, pastas, etc. My fatty liver disappeared. In my routine blood work several times a year, my liver is fine.

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FODMAPS AND SALAD DRESSINGS

I recently did some posts on FODMAPs and how they can affect those with certain tummy problems. Be aware of salad dressings if FODMAPs are a problem for you. FODMAPs are in almost all salad dressings! You may want to use olive oil and red or white wine vinegars as all three are FODMAP free.

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