Diabetes and Diet

You rely on nutrition information to help you achieve your health goals Here are 20 top myths about nutrition that can help you weed out the good information from the bad.

1. All fats are bad.

Unsaturated fats like Omega-3s found in fish and monounsaturated fats found in olive oil, canola oil, nuts and avocados all aid in good health. Saturated fats from animal products and and trans-fats, partially hydrogenated oils, are the ones that should be used sparingly.

2. Eggs are bad.

It’s true that eggs have cholesterol and fat, but there is no evidence that the cholesterol in eggs raises bad cholesterol in blood and the fat in eggs is unsaturated.

3. Avoid carbohydrates.

The recent popularity of the Atkins and South Beach diets have given carbs a bad name. In reality complex carbohydrates found in whole grains and some vegetables are necessary requirements. They provide the body with energy and lots of nutrients.

4. Eat fat free or low fat foods and you won’t gain
weight.

A calorie is a calorie whether it’s full of fat or not.

5. Never eat after 8pm.

Again, a calorie is a calorie no matter what time of day it’s eaten, but remember the later you eat the less time you have to burn off those calories consumed.

6. Weight loss products and diet supplements
labeled “natural” or “herbal” are safe.

Not necessarily. Little or no testing is done on these products. Many herbs can react with medications
that are being taken for legitimate reasons. Check
with a doctor before taking these products.

7. Fresh produce is always better than frozen or canned.

Not always. If produce is frozen or canned immediately, the product can retain a lot of its vitamins and minerals. Fresh produce, if left in the air or sun too long, can loose some.

8. Becoming a vegetarian will help you loose weight.

Only if you make healthy vegetarian choices. Candy
and chips are still allowed on a vegetarian diet.

9. Honey is a better choice than sugar.

Honey and sugar are almost chemically indistinguishable.

10. Brown sugar is better nutritionally than white
sugar.

Brown sugar is white sugar with added molasses. It’s no better than plain white sugar.

11. Sugar can cause diabetes.

If you do not have diabetes, the amount of sugar you intake will not cause you to contract it. However, being overweight and inactive can lead to diabetes.

12. Skipping meals can help you loose weight.

When a body is hungry it goes into starvation mode and the metabolism slows down, lowering the rate at
which it burns calories.

13. Dairy products cause mucus.

This has recently been proven false. It’s no longer necessary to avoid milk or cheese when you have a cold.

14. Always avoid fast food restaurants.

Many fast food restaurants offer a limited amount of
healthy options such as salads with low fat
dressings and fruit. They are fine occasionally
if you’re in a hurry. Because even fast food is
better than no food at all.

15. Snacking makes you fat.

If you eat healthy snacks, they can actually help control your appetite. You’ll be less likely to binge on cookies and more likely to eat moderately at
meals.

16. Caffeine is an appetite stimulant.

There is no evidence that shows that caffeine stimulates the appetite.

17. Diet drinks will help you loose weight.

Without lowering the calories you consume and increasing your activity, diet drinks alone will do nothing. In fact the aspertame and artificial sweetners in diet drinks are more harmful than the sugar in non-diet sodas

18. 0 grams of trans-fat in a product means it’s
trans-fat free.

If you look at the ingredients and see partially hydrogenated oil, it still contains trans-fat, just not enough to be counted.

19. Foods like celery and grapefruit burn calories.

There is no food that burns calories.

20. You should never eat cookies, candy or cake.

Everyone needs a treat once in a while.

Scott White
http://www.articlesbase.com/nutrition-articles/top-20-myths-about-nutrition-72087.html

If you “don’t have time” for any form of sport or exercise and eat fatty takeaways and fast foods, you could be a candidate for “metabolic syndrome.”
What is it and how do you avoid it?

Kate was a hard-working stockbroker. She worked long hours sitting at her computer and regularly took work home. Because of her busy lifestyle, she “didn’t have time” for any form of sport or exercise and existed mainly on fatty takeaways and fast foods. Breakfast was usually coffee and toast.

Her lifestyle eventually caught up with her. She put on weight around the waist and could not fit into her favorite jeans. She also became very tired and noticed an increased thirst. On the advice of both parents, she reluctantly visited her doctor. Her blood pressure at 135/85 was very high for her age and further tests revealed high LDL [bad] and low HDL]good] cholesterol levels. Her blood sugar level was also high.

Kate, at the age of 34 had a combination of factors called “metabolic syndrome” or “syndrome X”. These, plus a number of other factors can lead to type 2 diabetes and heart disease. Kate was very lucky. Her quick action meant that she could embark on a program of lifestyle changes to regain her health and fitness. Her doctor suggested the following 4 diabetes beating strategies.

Lose weight, particularly around the waist.
Exercise. Both aerobic and resistance.
Modify her diet.
Take healthy supplements.

HERE IS KATE’S PROGRAM.

WEIGHT LOSS.

Her biggest challenge and critical health issue, was to remove excess fat from her waist. Her waist measurement of 88cm [35 inches] indicated the possibility of insulin resistance or the decreased ability of her pancreas to convert sugar or glucose into insulin. Exercise and diet became an important part of her program.

EXERCISE.

Kate joined her local health club and started a program including both aerobic and resistance exercises.

A study at Yale and reported in Journal of Applied Physiology, January 2006 showed that intense exercise is far more effective in preventing and controlling diabetes than exercising at a leisurely pace.

The most tissue damage occurs immediately after eating, when blood sugar levels rise the highest. After you eat, sugar goes from the intestines into the bloodstream. The only places that sugar can be stored are in your muscles and liver. When your muscles are not exercised, they are full of sugar and sugar has no place to go after it enters your bloodstream. This can result in increased body fat, particularly around the waist.

On the other hand, when your muscles are exercised, they empty their stored sugar. Then when you eat, sugar can go from the intestines into the bloodstream and then immediately into your muscles, preventing a high rise in blood sugar and suppressing fat formation.

If it is not convenient to join a health club, it is possible to enjoy similar benefits by taking a brisk 30 to 40 minute [minimum] walk before a meal, particularly your main meal of the day. According to University of Western Australia clinical professor of medicine, Dr Tim Welborn, many overseas experts are now saying that to prevent becoming overweight and at risk of a range of diseases including diabetes, people needed to get 60-90 minutes of mild to moderate physical activity every day.

A recent study at the University of Alabama found that women on a strength training program for 25 weeks lost significant amounts of belly fat, the dangerous kind that increases your risk of heart disease and diabetes.

DIET CHANGES.

Modifications to her diet included removing foods containing saturated fats and eating more low GI [glycemic index] foods. The glycemic index is a ranking of foods according to how rapidly there is a rise in blood sugar. High GI foods are quickly absorbed into the bloodstream, sending blood sugar soaring, causing heavy insulin production and giving a rapid energy spike. This is soon followed by a crash that leaves you with flagging concentration and food cravings. Kate’s diet included a high proportion of high GI foods, including French fries, white bread, cakes and pastries, white rice, doughnuts and potatoes.

Research studies at Harvard University suggest that if you want to avoid type 2 diabetes, eating too many potatoes [especially from foods like French fries] raises your risk. Sweet potatoes have a lower glycemic load than white potatoes.

Dr Ray D. Strand, author of Healthy for Life [real life] recommends a healthful low GI diet that does not spike blood sugar. This includes fresh fruit and vegetables, many types of beans, brown rice, lentils and oatmeal. These high fiber foods trigger only a moderate rise in blood sugar, enter the bloodstream slowly and reduce food cravings. Other low GI foods include legumes, nuts and seeds.

Kate’s doctor “insisted” that she eat a breakfast including fruit and oatmeal or muesli. To this could be added blueberries and ground flaxseeds. The result is a substantial, low GI, high fiber meal which is absorbed slowly, reduces mid morning hunger pangs and is gentle on the pancreas. I always add blueberries to my morning cereals. They are high in fiber and antioxidants and as a bonus, taste delicious.

HEALTHY SUPPLEMENTS.

To boost cellular nutrition, Dr Strand suggests taking high quality antioxidants
[ including vitamins C and E] with each meal. Other helpful supplements include chromium, magnesium, fenugreek, potassium, omega 3 fish oil, apple cider vinegar and selenium.

Never start a new treatment before consulting your doctor, especially if you are currently taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner. It is for information purposes only.

Graeme Lanham
http://www.articlesbase.com/non-fiction-articles/diabetes-will-you-be-next-69976.html

Los Angeles, CA (Dec. 21, 2008) – The holiday season may bring visions of sugar plums dancing in our heads, but trouble can ensue when pies, cakes, cookies and other fatty holiday treats start dancing on our plates.

With careful planning and smart choices, you can have your fill of holiday cheer without filling your plate with calorie-rich foods, said Netty Levine, RD, CDE, a registered dietitian and certified diabetes educator, at Cedars- Sinai Medical Center.

“You can enjoy your favorite traditional holiday foods in moderation without dragging extra pounds into the New Year,” Levine said. “Make smart choices at parties and in buffet lines, and on days you’re not celebrating make sure you’re eating healthy, well-balanced meals.”

Fitting in exercise, drinking plenty of water and maintaining a healthy diet will not only be good for your waist line, but can also ensure you have enough energy for the season’s many celebrations, Levine said.

She offers these suggestions for sensible eating during the holidays:

1. Vow to maintain, not gain. If you’re on a long-term weight loss plan, make every effort to maintain your weight. Maintaining weight despite the season’s many temptations should be considered a reasonable goal.

2. When going to  a holiday potluck, bring along a healthy dish or treat you enjoy. Find ways to lighten up traditional recipes, or bring along a vegetable or fruit tray. Presentation and creativity count!

3. Never go to a party hungry. Eat a small healthy meal or snack to ward off cravings, which can help make temptation easier to resist.

4. Drink water. Avoiding high-calorie beverages will make those holiday splurges easier on your waistline.

5. When dining buffet-style, choose a smaller plate and pile it high with fruits, vegetables and green salads. Load up on lean roasted meats, and choose small portions of your holiday favorites

6. Dodge the pre-dinner cocktail. Alcohol makes you hungrier, and lower inhibitions can lead to poor food choices. Opt instead for a drink with your meal. When ordering cocktails, reach for those made with a low- or no-calorie mixer.

7. Don’t be too busy for breakfast. Starting the day with a healthy meal will help control cravings later.

8. Be picky about dessert. Indulge only in your very favorites, and when presented with several dessert options, choose just one. Check in with yourself when eating. Do you want the whole portion of a rich treat, or do you feel satisfied after a few bites?

9. Make time for exercise – be active when you can. Even short bits of exercise can add up.

10. Focus on friends and family, not the food. Make the company of loved ones the center of your gathering – not the tasty treats.

To arrange interviews, please contact Nicole White, media specialist, at nicole.white@cshs.org or at (310) 423-
5215.
# # #

Cedars Sinai Medical Center
http://www.articlesbase.com/nutrition-articles/10-holiday-eating-tips-from-cedars-sinai-nutrition-expert-701436.html

Los Angeles, CA (Dec. 21, 2008) – The holiday season may bring visions of sugar plums dancing in our heads, but trouble can ensue when pies, cakes, cookies and other fatty holiday treats start dancing on our plates.

With careful planning and smart choices, you can have your fill of holiday cheer without filling your plate with calorie-rich foods, said Netty Levine, RD, CDE, a registered dietitian and certified diabetes educator, at Cedars- Sinai Medical Center.

“You can enjoy your favorite traditional holiday foods in moderation without dragging extra pounds into the New Year,” Levine said. “Make smart choices at parties and in buffet lines, and on days you’re not celebrating make sure you’re eating healthy, well-balanced meals.”

Fitting in exercise, drinking plenty of water and maintaining a healthy diet will not only be good for your waist line, but can also ensure you have enough energy for the season’s many celebrations, Levine said.

She offers these suggestions for sensible eating during the holidays:

1. Vow to maintain, not gain. If you’re on a long-term weight loss plan, make every effort to maintain your weight. Maintaining weight despite the season’s many temptations should be considered a reasonable goal.

2. When going to  a holiday potluck, bring along a healthy dish or treat you enjoy. Find ways to lighten up traditional recipes, or bring along a vegetable or fruit tray. Presentation and creativity count!

3. Never go to a party hungry. Eat a small healthy meal or snack to ward off cravings, which can help make temptation easier to resist.

4. Drink water. Avoiding high-calorie beverages will make those holiday splurges easier on your waistline.

5. When dining buffet-style, choose a smaller plate and pile it high with fruits, vegetables and green salads. Load up on lean roasted meats, and choose small portions of your holiday favorites

6. Dodge the pre-dinner cocktail. Alcohol makes you hungrier, and lower inhibitions can lead to poor food choices. Opt instead for a drink with your meal. When ordering cocktails, reach for those made with a low- or no-calorie mixer.

7. Don’t be too busy for breakfast. Starting the day with a healthy meal will help control cravings later.

8. Be picky about dessert. Indulge only in your very favorites, and when presented with several dessert options, choose just one. Check in with yourself when eating. Do you want the whole portion of a rich treat, or do you feel satisfied after a few bites?

9. Make time for exercise – be active when you can. Even short bits of exercise can add up.

10. Focus on friends and family, not the food. Make the company of loved ones the center of your gathering – not the tasty treats.

To arrange interviews, please contact Nicole White, media specialist, at nicole.white@cshs.org or at (310) 423-
5215.
# # #

Cedars Sinai Medical Center
http://www.articlesbase.com/nutrition-articles/10-holiday-eating-tips-from-cedars-sinai-nutrition-expert-701436.html

For Salacia Oblonga herb Capsules and Extract Write to Botanika
herbalpowders@operamail.com treeseeds@operamail.com
treeseeds@rediffmail.com : : : : WWW.SALACIAOBLONGACAPSULES.COM
Traditional Indian medicine, herb Salacia oblonga may help treat
diabetes Posted By: News-Medical in Medical Study News
Published: Tuesday, 8-Feb-2005 Printer Friendly Email to a
Friend : : : : Herbs used in traditional Indian medicine to
treat diabetes seems to lower blood sugar and insulin levels in
a manner similar to prescription drugs, a new study reports.
Researchers gave extracts of the herb Salacia oblonga to 39
healthy adults, and the results were promising. The largest dose
of the herb extract – 1,000 milligrams – decreased insulin and
blood glucose levels by 29 and 23 percent, respectively. : :
“These kinds of reductions are similar to what we might see with
prescription oral medications for people with diabetes,” said
Steve Hertzler, a study co-author and an assistant professor of
nutrition at Ohio State University. : : Salacia oblonga, which
is native to regions of India and Sri Lanka, binds to intestinal
enzymes that break down carbohydrates in the body. These
enzymes, called alpha-glucosidases, turn carbohydrates into
glucose, the sugar that circulates throughout the body. If the
enzyme binds to the herbal extract rather than to a
carbohydrate, then less glucose gets into the blood stream,
resulting in lowered blood glucose and insulin levels. : :
“Lowering blood glucose levels lowers the risk of
disease-related complications in people with diabetes,” Hertzler
said. “Also, poor compliance with diabetes medications often
hinders the effectiveness of these drugs. It may be easier to
get someone to take an herb with food or in a beverage, as
opposed to a pill.” : : The study appears in a recent issue of
the Journal of the American Dietetic Association. : :
Thirty-nine healthy adults participated in four separate meal
tolerance tests. These meals, which were given in beverage form,
were spaced three to 14 days apart. Each participant fasted for
at least 10 hours before consuming the test beverage. : :
Participants were asked to drink about two cups’ worth of the
chilled beverage, which contained zero, 500, 700 or 1,000
milligrams of Salacia oblonga extract. Afterward, the
researchers used the finger-prick method to draw blood samples
from each person every 15 to 30 minutes for three hours. These
blood samples were used to determine insulin and blood glucose
concentrations. The biggest changes in blood glucose and insulin
levels usually happen within the first two hours after eating. :
: The beverage that contained the highest concentration of the
herbal extract – 1,000 milligrams – provided the most dramatic
reduction in insulin and blood glucose levels. Insulin levels
were 29 percent lower, while blood glucose levels were 23
percent lower as compared to the control drink, which contained
no herbal extract. : : As Salacia oblonga can cause intestinal
gas, the researchers had the study participants collect breath
hydrogen samples hourly for eight hours after drinking the test
beverage. The participants collected their breath in small
plastic tubes. The researchers then analyzed these breath
samples for hydrogen and methane content – the level of either
substance in the breath corresponds to the level contained in
the colon. : : The subjects also rated the frequency and
intensity of nausea, abdominal cramping and distention and gas
for two days after consuming each test meal. : : While the test
beverages containing Salacia oblonga caused an increase in
breath hydrogen excretion, reports of gastrointestinal
discomfort were minimal, Hertzler said. : : Right now he and his
colleagues are trying to figure out what dose of the herb is
most effective, and when it should be taken relative to a meal.
: : “We want to know how long it takes for the herb to bind to
the enzymes that break down carbohydrates,” Hertzler said. “The
participants in this study took the herb with their meal, but
maybe taking it before eating would be even more effective.” : :
The researchers also want to study the effects of Salacia
oblonga in people with diabetes. : : “A lot of studies show that
lowering blood sugar levels reduces the risk for all kinds of
diabetes-related complications, such as kidney disease and nerve
and eye damage,” Hertzler said. “We want to see if this herb has
this kind of effect.” : : Salacia oblonga is still relatively
difficult to find in the United States, Hertzler said, although
there are manufacturers that sell the herb through the Internet.
: : This study was supported by the Ross Products Division of
Abbott Laboratories in Columbus. : : Hertzler is continuing to
conduct Salacia oblonga studies with the Ross Products Division
of Abbott Laboratories. He has no links to the company beyond
this affiliation. : : Hertzler conducted the work with former
Ohio State colleague Patricia Heacock, who is now at Rutgers,
the State University of New Jersey; Jennifer Williams, a
clinical scientist with Ross Products Division, Abbott
Laboratories; and Bryan Wolf, a former research scientists with
Ross Products Division

Goldie
http://www.articlesbase.com/advertising-articles/herbal-medicine-for-type-two-diabetes-221.html

When anyone learns they have diabetes one of the first things the doctor will tell you is the need for lifestyle changes. Lack of exercise and obesity are some of the reasons for the disease. The symptoms of adult diabetes, also known as Type 2 Diabetes, is becoming more common with the increasing number of elderly Americans, along with the lack of exercise and increasing obesity rates. It is well known that Type 2 Diabetics have had complete symptom remission after achieving a significant reduction in weight typically due to exercise and diet improvement.

After living the life of a couch potato it is hard to get up and exercise, as we should. But you must understand that it is a must that you get up and start. Remember this is your life we are talking about, so this should be the biggest motivation you need to get up and move.

Unlike type 1, Type 2 Diabetes can usually be controlled with diet, and exercise. We don’t exercise as we should. Most health care providers recommend good nutrition and exercise as treatment for those in early stages of Type 2 Diabetes.

When exercising, the body needs extra energy or fuel in the form of glucose for the exercising muscles. Research shows that with continued moderate exercising, however, you muscles take up glucose. This lowers blood glucose levels. This is because exercise helps to get glucose into muscle tissue, because contracting muscle does not need insulin to absorb glucose. With moderate exercising, your muscles take up glucose at almost 20 times the normal rate compared to short burst of exercise, such as a quick sprint.

You may also consider Chromium supplements, which can improve insulin resistance in muscle cells. When the blood glucose levels begin to rise, it is the insulin’s job to push muscle and fat cells to absorb whatever glucose they need for future activities whereas any surplus will be stored by the liver. Insulin stimulates muscle cells and other body cells to remove glucose from the blood and convert the glucose to glycogen, a kind of starch, and then store the glycogen.

As always you should check with your physician before beginning any exercise program. Start your exercise program slowly with a low-impact exercise such as walking, swimming or biking.

You should exercise at least three to four times per week for 20 to 40 minutes each session. It would be best for you to exercise every day. A good exercise program should include 5 to 10 minutes warm-up and at least 15 to 30 minutes of continuous aerobic exercise, followed by 5-minutes cool down.

One of the side effects you’ll have is you’ll sleep better and feel more rested than before you started exercising.

So come on get up and move!

Kevin Sinclair
http://www.articlesbase.com/non-fiction-articles/diabetes-and-exercise-an-important-combination-130710.html