Posts Tagged ‘pre-diabetes’

Diabetes (Type 2) Data

Wednesday, November 30th, 2016

 

The last day of American Diabetes Month has me poring over all my magazine cutouts I have been saving on diabetes and squeezing them in the last day.  Here are “briefs” of the articles:

  1. According to Health.com (Dec. 2013), About 1/3 of all Americans have diabetes resistance. The body does produce insulin, but cannot use it effectively. If left unchecked, glucose will build up in your bloodstream and can then lead to pre-diabetes and diabetes. The article suggests a screening to measure your glucose levels every three years if over age 45, but earlier if you have other risk factors, such as weight gain, high blood pressure, etc. (In my case, diabetes runs in the family, so when my AC1 showed high-normal, I obtained a blood sugar kit and tweaked my diet and now feel I won’t just succumb to diabetes as my mother and grandmother did. es)is
  2. In the October 2016 Nutrition Action Healthletter, published by The Center for Science in the Public Interest (CSPI) results of a study with 237 sedentary adults (ages 45-75) with pre diabetes. The people were divided into 4 groups:
    a) diet with low-dose moderate exercise, b) low-dose moderate exercise, 3) high-dose moderate exercise, 4) high-dose vigorous exercise. After 6 months, only those who combined diet with exercise (a) lowered their fasting blood sugar and insulin and lost about 14 pounds. (recommendation is to walk about 2 miles per day and even if you don’t lose weight, the brisk walking may be help to “dodging” diabetes.img095
  3. Inside Salk, the magazine of the Salk Institute where my brother worked in the mid 1960s and early 70s, the first article (“Finding the ‘Secret Sauce'”) is about researchers uncovering “a molecular switch to make effective sugar-responsive, insulin-releasing cells in a dish, offering hope for diabetes therapy.” The researchers hope to have human (not animal) trials within the next few years.
  4. In a Diabetes Seminar workbook I obtained from Acme Pharmacy, three lifestyle habits are listed for “dodging” diabetes: stop smoking, reduce stress, be active. (Diet is the focus of the workbook, so these are listed as lifestyle habits.)unknown
  5. In an article, “Mission Control,” by Maureen Sangiorgio in Walgreen’s magazine,  according to the American Diabetes Association, nearly 29 million Americans have diabetes and approximately 86 million have pre-diabetes that could develop into diabetes. The Mediterranean Diet is mentioned as lowering your risk for diabetes, that is, moving away from red meat and moving towards more seafood, whole grains, fruits, and nuts.fruits
  6. The July/August 2012 Nutrition Action Health Letter featured diabetes and heart disease in an article called “Metabolic Meltdown.” At the end were six suggestions: 20 lose excess weight; b) eat a diet rich in vegetables and fruit but low in saturated and trans fat; c) decrease carbs; d) cut added sugars; e) eat fatty fish; f) exercise.active-athletic-exercise-female-40974
  7. In a later issue of Nutrition Action Health Letter (July/Aug 2014) the excellent article “Tip of the Iceberg: Most People with Prediabetes Don’t Know it,” features a plate filed with food with this handy rule of thumb: “Fill half your plate with vegetables, a quarter with lean protein, and just a quarter with (preferably whole) grains.”

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All the sources seem to point to a combination of a low meat, high veggie diet, at least 1/2 hour a day of exercise, and reduced stress. Interestingly, all these suggestions could also be applied to prevent or any ailment you wish to avoid or want to manage better. Let food be your medicine!

November is American Diabetes Month and November 17th is Healthy Lunch Day, A Dietary Duo!

Saturday, November 5th, 2016

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With diabetes common in my own family, I am hyper-aware of the importance of watching my intake not only of sugars (honey, white sugar, molasses, and hidden sugars), but also of too many carbs that turn into sugar.  I do prefer white rice over brown with Asian dishes, so when I do indulge, I eat lots of green veggies to counter the white rice. I also have a blood sugar kit and do a reading regularly to make sure the reading is in the 90s. Dr. Douillard, an Ayurvedic practitioner, claims 85 is normal, while mainstream medicine uses 100 (or lower) as normal, so I aim for somewhere in between.

unknownMy friend Rhoda sentme a link to a presentation by Dr. David Katz, who heads a preventive medicine center @ Yale University, the good doctor mentioned something I had heard before: some researchers are calling Alzheimer’s Type 3 Diabetes. For a long time I have believed that sugar is actually the biggest culprit in our diets, not fats or salt.

 

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If you do a search on the title: Type 3 Diabetes, you will find many articles to explain this position. Even if you are not convinced that this is so, learning more about diabetes can be one way to help prevent its onset.

I hope to post more information about diabetes awareness during the month of November and perhaps look through my recipes to see which ones would be good ones to use to prevent or curb a diabetic tendency or onset.

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Here is a message from the American Diabetes Association linking Healthy Lunch Day (Nov. 17th) with diabetes awareness:

Source: main.diabetes.org. Lunch Right with Every Bite!: On National Healthy Lunch Day, the Association’s annual celebration of nutritious eating, we will spotlight what healthful, simple and enjoyable meals look like.

  1. This year we’ll celebrate National Healthy Lunch Day on Nov.17, when we encourage everyone to “lunch right with every bite” and make better food choices to counter expanding waistlines, low energy and rising rates of type 2 diabetes and obesity-related illness. To start, let’s do lunch—a healthy lunch.
  2. On this day, we will ask Americans to make or buy a healthy lunch and encourage employers and restaurants to provide healthy alternatives.
  3. In addition, we’ll ask people to share their healthy lunch photos using the hashtag #MyHealthyLunch to create social media buzz. Our fans and followers will inspire their friends and family to make healthy lunch choices that best fit their lifestyle.

 

Below is Crunchy Quinoa Tabouli, one of recipes that appeared in July 2015 in Women’s Voices for Change (womensvoicesforchange.org):

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Tabouli is traditionally made with bulghur, which is a form of wheat that has been toasted. However, almost any grain can be made tabouli-like. Quinoa lends itself nicely to the task because it is actually a seed that roasts well. I used sprouted tri-colored quinoa, which has already been rinsed and sprouted, so you need not rinse it. If you use regular quinoa, you can decide to rinse and drain before dry-roasting it or skip this step for a firmer, more earthy taste.

Utensils: high-sided sauté or fry pan, cutting board and knife, bowl, serving platter.
Prep. Time: About 15 minutes while quinoa is cooking
Cooking Time: About 15 minutes

Ingredients

1 cup quinoa, sprouted & tri-colored if available
2 cups water or soup stock
6 scallions, about 1/2 white part and half green, washed, trimmed and sliced thinly
1 cup diced organic red, yellow, and orange bell peppers
1 garlic clove, minced
1 slice ginger, minced
chopped parsley, cilantro or mint (1/4- ½ cup)

1 tsp. sesame seeds for garnish
lettuce leaves for lining the platter

Dressing:
3-4 tablespoons olive oil
1-2 tablespoons lemon juice
salt and pepper to taste

Directions

  1. Dry roast quinoa on medium-high heat in a cast iron or stainless steel pan until the grains begin to pop.
    While dry roasting the quinoa, cut scallions, peppers, garlic and ginger, chop the parsley.
  2. Add soup stock to quinoa and turn stove to low-medium and cook about 15 minutes, until all the liquid is absorbed.
  3. While quinoa is simmering, wash and dry the lettuce and place in the refrigerator. Finally, whisk the olive oil, lemon juice and salt and pepper for dressing and set aside.
  4. Place cooked quinoa in a bowl and toss in all the vegetables and mix well. Add dressing and toss again. Place in refrigerator to chill. (Can actually be served warm or cold.)
  5. Line the platter with lettuce, spoon on the quinoa mixture, sprinkle on sesame seeds and enjoy!Yield: 4 cups
    Variation: For even more crunch, add the vegetables after the dish has cooled. Mixing raw veggies with cooked grains means the veggies don’t lose any nutrients from the cooked quinoa.

Happy, healthy eating every day! My focus is always on The Good Taste of Health.