Several studies have shown vegan diets, relying solely on plant-based foods, are the best kind for anyone who has been diagnosed with Type 2 diabetes. But what do vegans eat on Thanksgiving? Commercially prepared tofu turkey has a flavor and texture similar to the real thing, with a lot less work. Just heat it up according to the directions on the package, and you're ready to go. If you get the kind that comes with stuffing, preparation is even simpler.Or make your own with a recipe from VegetarianTimes.com, using...
extra firm tofu,
thyme,
onion powder,
vegetarian stuffing,
tamari or soy sauce,
olive oil, and
sesame oil.
The website ChefInYou.com offers a recipe for making stuffing using almonds, red onion, celery, apple, sage, cilantro, red pepper, ground peppercorns, nutmeg, maple syrup, balsamic vinegar, dried cherries, and vegetable broth. Recipelion.com suggests making seitan turkey with wheat gluten, onions, safflower oil, garlic, ginger, vegetable stock, nutritional yeast flakes, tamari sauce, sesame oil, thyme, sage, ground pepper, and wholewheat flour.Making cranberry sauce is simplicity itself, and you can use a sugar substitute to avoid all the sugar in the commercially prepared variety. Buy fresh cranberries, put them into a pot of water, and add sugar substitute. Heat and stir continuously to make sure your cranberries do not burn. The berries will soon burst from the heat. Keep stirring until you have the consistency you want for your sauce, and remove from the heat. Some cooks like to add orange zest for more flavor.
Make an autumn salad with a recipe from the Eat-Drink-Garden.com website, by Valerie Rice. Your salad will need kale, watermelon radish, shallot, black grapes, nuts, juice of half a lemon, orange juice, black pepper, thyme leaves, and olive oil.Or try a vegetable medley from AllRecipes.com. You will need...
olive oil,
yam,
parsnip,
carrots,
zucchini,
asparagus,
red peppers,
garlic, and
fresh basil.
If you live in a mild climate, consider roasting your vegetables and eating out on the patio. Food.com has instructions for making vegan shish-kebabs using onion, cherry tomatoes, Japanese eggplants, mushrooms, yellow squash, and zucchini. Or use all your leftover vegetables. Marinate in a sauce made of light soy sauce, olive oil, Worcestershire sauce, dry mustard, parsley, thyme, oregano, ground pepper, garlic, fresh ginger, vegan honey substitute, and pineapple juice.For dessert have a look at the recipe for vegan pumpkin cheesecake on OneGreenPlanet.org. You will need gingersnap cookies, grated ginger, vegetable oil, sugar (substitute), cinnamon, vanilla extract, pumpkin, vegan cream cheese, cloves, allspice, flour, and lemon juice.Have a happy Thanksgiving!
Sunday, August 31, 2014
Thursday, August 28, 2014
Type 2 Diabetes - Improving Blood Vessel Function and the Heart in Diabetics
Far from being passive conduits, blood vessels are lined with muscles that contract and relax to accommodate blood flow. The left ventricle is the most important part of the heart, being the one that sends oxygen-carrying blood to the rest of your body. Investigators at the University of New South Wales in Sydney, Australia, compared blood vessel ability to expand during exercise and with the left ventricle's ability to do the same.Their study, published in August 2014 in the journal Open Heart, included...
96 people diagnosed with Type 2 diabetes, and
10 nondiabetics.
The brachial artery, located in the arm, and the left ventricle were measured at rest and during exercise. Exercise was measured in metabolic equivalents, or the amount of energy expended over a given amount of time. It was found the heart of each diabetic together with their arteries expanded less during exercise than did those of the nondiabetics. From this information it was concluded improving blood vessel function would be expected to improve the heart as well.Eating a wide variety of fresh produce is one great way to keep your blood vessels supple. The more variety you eat the easier it will be to stick with eating fresh produce, so shop at a market with a good supply. Make a point of trying at least one new fruit or vegetable every time you go grocery shopping. Not only are fresh fruits and vegetables high in antioxidants which are good for your blood vessels but, in general, they are less expensive than more processed foods. See how colorful you can make your plate with purple eggplant, golden turnips, and heirloom tomatoes in all their rainbow hues. Try a dessert salad with cherries, peaches, purple grapes, and kiwi fruit. The more colorful the dish, the more types of phytonutrients or plant foods, it contains. Go for variety to get the benefits of many phytonutrients.
The more a body part is used, the better it becomes at doing its job. That goes for blood vessels as much as for muscles and bones. So have a regular exercise program...
take a four-legged family member for a walk.
use your feet instead of your wheels for short errands.
go on a walk-a-thon for your favorite cause.
go for a refreshing swim or go dancing.
Ride your bike to the grocery store and see how many colorful fruits and vegetables you can get into the basket.
96 people diagnosed with Type 2 diabetes, and
10 nondiabetics.
The brachial artery, located in the arm, and the left ventricle were measured at rest and during exercise. Exercise was measured in metabolic equivalents, or the amount of energy expended over a given amount of time. It was found the heart of each diabetic together with their arteries expanded less during exercise than did those of the nondiabetics. From this information it was concluded improving blood vessel function would be expected to improve the heart as well.Eating a wide variety of fresh produce is one great way to keep your blood vessels supple. The more variety you eat the easier it will be to stick with eating fresh produce, so shop at a market with a good supply. Make a point of trying at least one new fruit or vegetable every time you go grocery shopping. Not only are fresh fruits and vegetables high in antioxidants which are good for your blood vessels but, in general, they are less expensive than more processed foods. See how colorful you can make your plate with purple eggplant, golden turnips, and heirloom tomatoes in all their rainbow hues. Try a dessert salad with cherries, peaches, purple grapes, and kiwi fruit. The more colorful the dish, the more types of phytonutrients or plant foods, it contains. Go for variety to get the benefits of many phytonutrients.
The more a body part is used, the better it becomes at doing its job. That goes for blood vessels as much as for muscles and bones. So have a regular exercise program...
take a four-legged family member for a walk.
use your feet instead of your wheels for short errands.
go on a walk-a-thon for your favorite cause.
go for a refreshing swim or go dancing.
Ride your bike to the grocery store and see how many colorful fruits and vegetables you can get into the basket.
Sunday, August 24, 2014
How to Use Power-Walking to Beat Diabetes
The most important thing you can do to postpone almost indefinitely the horrendous outcomes that are the fate of diabetics is to eat a plant-focused diet.The second most important thing you need to do is to get some regular exercise.However you don't have to go to a gym and work up a sweat, though this would be an excellent thing to do. Nor do you need to go jogging.In fact, the pounding your feet get from jogging can be hurtful, especially if your disease has progressed to the point where you are experiencing problems with your feet due to diabetic neuropathy.There are plenty of sports you can take up-golf or swimming for instance-that will give you plenty of exercise. But the best is power-walking. You can also do it anywhere.A good, fast walk on a daily basis will be immensely beneficial. In fact it's all the exercise you need to beat your diabetes.Firstly, of course, you should check with your doctor to make sure power-walking is OK for you given your particular circumstances.Benefits of Power-WalkingPower-walking is walking briskly, moving your arms as well as your legs, rather than sauntering along in a casual way.This kind of walking is a form of aerobic exercise, an activity that increases your heart rate for an extended period of time.Aerobic exercise has many benefits:- It strengthens your heart, lungs and muscles.- It lowers your blood pressure.- It can improve your mood and energy.- It helps prevent and reduce symptoms of depression.- It keeps your bones healthy, reducing your risk of osteoporosis.- It helps you maintain your optimum weight through calorie burn.Setting power-walking goalsTo benefit most from power-walking, you need to set yourself a few goals.[1] Aim for a minimum of four power walks a week, preferably five. I do a power-walk every day when possible and usually never miss more than one day a week, as I find fitness drops off rapidly after a break of just a day or so.[2] You should start off with walks of only 20 minutes or so for the first week. You can increase your walks by 5 minute intervals as you get fitter until you are doing 60 minutes a day.[3] There is no need to do all your day's walking in one session. You can break it up into two or three walks a day. Personally I try for 60 minutes plus a day, broken into three or four sessions of 15 to 20 minutes each throughout the day.How to Power WalkHere are some tips to help you reap the benefits of power-walking and stay free of injury:Wear quality runners: the shoes you use should fit well and be flexible and comfortable. Make sure that they are wide enough for your feet, with well-cushioned heels, good support and plenty of space for your toes.Your footwear should be able to absorb shocks, especially as you are diabetic and may be developing problems with your feet. Runners with gel inside their soles are the best, in my view, for absorbing the shocks of walking rapidly on cement or concrete.Check the condition of your shoes regularly and consider changing them every six months or so, or every year at the most.Warm-up: start with a few stretching exercises. Here are two simple ones I use.In the first, I lean against a wall, my hands flat on the wall and my feet stretched out backwards, so that my body makes an angle of approximately 45 degrees with the wall. I stretch my calf muscles by straightening my knees and bending my ankles.
In the second stretching exercise, I simply stand upright and raise one leg up behind me, bending at the knee. I grab my ankle and bring my foot up as close as it will go to my backside. I repeat with the other leg.These exercises stretch your leg, back, chest and shoulder muscles.Once you've done a bit of stretching to get your body in the mood, start strolling at a casual pace. After a minute or so, pick up speed for the remainder of your walk.Don't slouch: pay attention to your posture.Keep your head up, your stomach in and your shoulders relaxed. Lift up your chest so you can fill it with air and flex your abdominal muscles as you breathe.Stride naturally: the length of your step should be natural and comfortable. Avoid extra-long strides.Straighten your leg as it moves forward but don't make it so straight that your upper and lower leg form a straight-line through your knee. Just straighten it to the extent that it feels natural.Land on your heel, instead of the middle or front of the foot, and roll your weight forward towards the ball of the foot as you other leg moves forward. Again, as you naturally would when walking quickly.Swing your arms: swinging your arms will help propel you forward and move faster.Just let your arms swing freely, keeping them bent at the elbow in a natural way. Make sure you keep your shoulders relaxed and don't tense up your neck or back.Don't use hand weights. All they'll do is put stress on your shoulders and elbows.Wind down: slow down to a slower pace for the last 5 minutes or so, allowing yourself to cool off naturally.Then you can do a few stretching exercises, just like the ones you did to warm up, if you like.Ramping It UpThere are several things you can do to increase the exercise value of your power-walk. However you should perhaps wait until you are well used to power-walking before trying these.Intervals are great for boosting your endurance and weight loss. All you have to do is speed up for a minute or so every five minutes and then revert to your regular pace.Other exercises: you can sneak in other exercise partway through your power-walk when you are in a park. Do some star-jumps (jumping jacks) on grass or a few press-ups on a park bench.Vary the terrain: most of us power-walk on concrete footpaths (sidewalks) which is pretty easy with the right kind of footwear. Walking on gravel, sand or even grass can be a bit harder as grip becomes less sure. But you'll burn more calories.Uphill: power-walking uphill increases the exercise value of every 100 metres you walk and builds leg muscle quicker than walking on the flat. Try it.But be careful going back down a hill. Take shorter steps and walk more slowly to reduce the pressure on your knees.A weighted vest is used by many athletes. Wearing one while walking requires the muscles in your lower body to generate more force. This can increase your metabolic rate and the intensity of the exercise. This may lead to gains in strength and power. It may also help strengthen your bones.Your weighted vest should not be too heavy. It should not exceed ten percent of your body weight and, preferably, should be less than five percent.Rather than wearing a weighted vest, you could try putting an ankle weight on each leg. This should have a similar effect on the exercise value of your power-walking.Have fun-get fit-beat diabetes!
In the second stretching exercise, I simply stand upright and raise one leg up behind me, bending at the knee. I grab my ankle and bring my foot up as close as it will go to my backside. I repeat with the other leg.These exercises stretch your leg, back, chest and shoulder muscles.Once you've done a bit of stretching to get your body in the mood, start strolling at a casual pace. After a minute or so, pick up speed for the remainder of your walk.Don't slouch: pay attention to your posture.Keep your head up, your stomach in and your shoulders relaxed. Lift up your chest so you can fill it with air and flex your abdominal muscles as you breathe.Stride naturally: the length of your step should be natural and comfortable. Avoid extra-long strides.Straighten your leg as it moves forward but don't make it so straight that your upper and lower leg form a straight-line through your knee. Just straighten it to the extent that it feels natural.Land on your heel, instead of the middle or front of the foot, and roll your weight forward towards the ball of the foot as you other leg moves forward. Again, as you naturally would when walking quickly.Swing your arms: swinging your arms will help propel you forward and move faster.Just let your arms swing freely, keeping them bent at the elbow in a natural way. Make sure you keep your shoulders relaxed and don't tense up your neck or back.Don't use hand weights. All they'll do is put stress on your shoulders and elbows.Wind down: slow down to a slower pace for the last 5 minutes or so, allowing yourself to cool off naturally.Then you can do a few stretching exercises, just like the ones you did to warm up, if you like.Ramping It UpThere are several things you can do to increase the exercise value of your power-walk. However you should perhaps wait until you are well used to power-walking before trying these.Intervals are great for boosting your endurance and weight loss. All you have to do is speed up for a minute or so every five minutes and then revert to your regular pace.Other exercises: you can sneak in other exercise partway through your power-walk when you are in a park. Do some star-jumps (jumping jacks) on grass or a few press-ups on a park bench.Vary the terrain: most of us power-walk on concrete footpaths (sidewalks) which is pretty easy with the right kind of footwear. Walking on gravel, sand or even grass can be a bit harder as grip becomes less sure. But you'll burn more calories.Uphill: power-walking uphill increases the exercise value of every 100 metres you walk and builds leg muscle quicker than walking on the flat. Try it.But be careful going back down a hill. Take shorter steps and walk more slowly to reduce the pressure on your knees.A weighted vest is used by many athletes. Wearing one while walking requires the muscles in your lower body to generate more force. This can increase your metabolic rate and the intensity of the exercise. This may lead to gains in strength and power. It may also help strengthen your bones.Your weighted vest should not be too heavy. It should not exceed ten percent of your body weight and, preferably, should be less than five percent.Rather than wearing a weighted vest, you could try putting an ankle weight on each leg. This should have a similar effect on the exercise value of your power-walking.Have fun-get fit-beat diabetes!
Friday, August 22, 2014
Revealed: The Best Way To Keep Diabetes Out Of Your Life
Either you have it or you know someone who does...Diabetes is a growing health problem globally and nationally. The Centers For Disease Control report 29 million Americans have it and a third of Americans (86 million) with pre-diabetes are close to getting it.If it's in your family, you may be worried you're destined to come down with this dreaded disease. But is it an unavoidable part of your future? And if you've already been diagnosed with this blood sugar problem - are you stuck with it for good?The answer to these questions is "no".Ultimately, you have many choices for how you contend with this disease. And by making strategic decisions and taking action accordingly, you can keep diabetes out of your life without the use of medications.While there is a genetic predisposition for both type 1 and type 2 diabetes, you are not destined to develop diabetes simply because it runs in your family. And if you have it already, you don't have to live with it for the rest of your life.In fact, increasingly, evidence is showing that the best way to prevent diabetes, to manage it and even to reverse it is not through medical intervention. The best strategy for keeping diabetes out of your life includes exercise and a simple shift in diet.But before we get into how to keep this dreaded disease out of your life, let's get clear on what diabetes is...Diabetes And Blood Sugar MetabolismSugar or glucose (carbohydrates broken down to their simplest form) is the fuel we use for energy. We need sugars to live. When you're healthy, as soon as sugar enters the bloodstream after your digestive system breaks down carbohydrates or sugar, your body produces the hormone insulin. Insulin signals your cells to take the sugar out of the bloodstream and bring it inside the cells where it can be burned as fuel.When you have diabetes, for one reason or other, this process isn't working right. For some people it's because their pancreas isn't producing enough insulin. Without insulin, your cells don't take in sugar. Other people may produce insulin. But their cells no longer respond adequately to insulin's signal.As a result, your body cannot use sugar effectively. This sugar continues to circulate in the bloodstream and build in concentration. As it circulates, the sugar interacts with proteins throughout your body to make advanced glycation end products (AGEs).These sugar-protein complexes wreak pure havoc on your body. They spread a path of destruction in your kidneys, your arteries, your eyes, your nerves and your brain. Hence, with diabetes comes all kinds of related health issues like kidney failure, arteriosclerosis, cataracts, Alzheimer's and more.The Genetic Factor In DiabetesScientist agree there is some genetic predisposition for both type 1 and type 2 diabetes.But genes are only one of many different factors that determine if you have diabetes... if it progresses... and even if you can get rid of it.For type 1 diabetes, in identical twin studies, only half of the twins developed type 1 diabetes like their twin. Researchers believe breastfeeding in infancy, viruses and even environmental factors like exposure to excessive cold can influence whether a genetic predisposition develops into diabetes.[1]When it comes to type 2 diabetes, family clearly plays a significant role in whether you develop it. But while family may influence whether you get diabetes or not, it's not clear how much genes are at play here.The most significant risk factor for type 2 diabetes is obesity. And while there may be some genetic predisposition towards obesity, researchers also point to how family determines lifestyle choices - from familiar foods to how much we exercise.[2]By breaking these family habits - or other bad ones we've accumulated over our life - we can also break diabetes' hold on our lives. More and more evidence shows that you have an extraordinary ability to determine how much this disease becomes part of your life. According to the World Health Organization, lifestyle choices can decrease the risk of progression of diabetes by as much as 60%. Importantly, this is significantly more powerful than oral medications which can only reduce the risk of progression by 30%.[3]The Power Of Lifestyle ChoicesExercising and making good diet choices helps combat diabetes in two very dramatic ways.Simply put, when you exercise, your cells need fuel in the form of glucose. Because they need fuel, your cells respond much more dramatically to insulin, taking in as much glucose from the bloodstream as they can get.A few studies have demonstrated that high intensity exercise especially - as little as 10 minutes a day - can dramatically increase your body's insulin sensitivity. A review of eight studies found that a short bout of high intensity exercise could reduce blood glucose levels for 1-3 days![4]When it comes to diet, the evidence is even more compelling...
Essentially, when you eat lots of carbohydrates (grains and sugars), your body has to pump out extraordinary amounts of insulin to contend with the flow of glucose into the blood.When your body is put under this kind of pressure it either stops producing insulin as effectively or stops listening to it.However, if you switch how you eat and stop loading your body down with carbohydrates, you can shift all this. Instead of being overwhelmed by a flood of sugar hitting the bloodstream, you'll be getting just enough. And with less sugar to process, your body can respond in a healthy normal way.The research supporting this approach is powerful. For example, one study showed how patients struggling with both obesity and type 2 diabetes saw extraordinary changes when they went on a low carbohydrate diet. Their blood sugar levels returned to normal and their body's responsiveness to the hormone insulin increased by 75%![5]This growing body of research on low-carb diets and diabetes has caused many health professionals to urge a shift in approach to diabetes care. In July 2014, a consortium of 25 physicians and nutritionists published an article in the journal Nutrition advocating a low-carb diet as the recommended first line of attack in treating both kinds of diabetes.As Barbara Gower, Ph.D., professor and vice chair for research in the UAB Department of Nutrition Sciences and one of the study authors explains, diabetes is a form of carbohydrate intolerance. "For many people with Type 2 diabetes, low-carbohydrate diets are a real cure. They no longer need drugs. They no longer have symptoms. Their blood glucose is normal, and they generally lose weight."Dr. Gower underscores how ineffective low-fat diets have been in preventing obesity and diabetes. She strongly advocates ditching the low-fat diet recommendations for low-carb diet recommendations. "Reducing carbohydrates is the obvious treatment. It was the standard approach before insulin was discovered and is, in fact, practiced with good results in many institutions."Switch Your Gene Expression With DietOn face value it makes sense that as you eat less carbohydrates, your body has less sugar to contend with and consequently, your risk for diabetes goes down.But switching your diet doesn't stop there. As researcher and biology professor at Norwegian University of Science And Technology, Berit Johansen, has shown, making this switch induces changes at the genetic level.As Johansen and her colleagues have documented, when people eat high-carb diets they turn on genes linked to cardiovascular disease, dementia, type 2 diabetes and cancer. And when these same people decreased the amount of carbohydrates they eat and increased the calories they got from fat and protein - within days - these genes start to switch off.Simply by eating differently, you can switch which genes are activated!Some specific foods have also been shown to help spur this kind of healthy genetic expression.In one study, Japanese researchers had participants eat 8.5 g of chlorella over a two months period. At the end of the time, participants had healthier fasting blood glucose levels, lower body fat percentages and healthier cholesterol levels than the subjects who didn't take chlorella.Particularly interesting, the researchers also observed several points where the gene expressions linked to insulin production and fatty acid metabolism were altered in people who ate chlorella.You Can Determine If Diabetes Becomes Part Of Your LifeThe threat of diabetes is real and it is frightening. It can change everything in your life if it hits. But if diabetes runs in your family... or if your doctor has given you a stern warning... Don't lose hope. You have the most effective tools on earth for keeping this debilitating disease out of your life. In fact these tools are more powerful than anything a doctor can give you. But it's up to you to decide to use them.Diet and exercise have tremendous power to change how our body works and even how our genes express themselves. Genes play a role in our health. But when it comes down to it, we determine the final outcome.Sources:[1] The Genetics Of Diabetes. American Diabetes Association website.[2] Dean L, McEntyre J. The Genetic Landscape Of Diabetes. Bethesda (MD): National Center for Biotechnology Information (US); 2004.[3] Genetics And Diabetes. The World Health Organization. P. 4.[4] Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-22. doi: 10.2147/DMSO.S29222. Epub 2013 Feb 27.[5] Boden G et al. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Int. Medicine. 2005 Mar 15;142(6):403-11.
Essentially, when you eat lots of carbohydrates (grains and sugars), your body has to pump out extraordinary amounts of insulin to contend with the flow of glucose into the blood.When your body is put under this kind of pressure it either stops producing insulin as effectively or stops listening to it.However, if you switch how you eat and stop loading your body down with carbohydrates, you can shift all this. Instead of being overwhelmed by a flood of sugar hitting the bloodstream, you'll be getting just enough. And with less sugar to process, your body can respond in a healthy normal way.The research supporting this approach is powerful. For example, one study showed how patients struggling with both obesity and type 2 diabetes saw extraordinary changes when they went on a low carbohydrate diet. Their blood sugar levels returned to normal and their body's responsiveness to the hormone insulin increased by 75%![5]This growing body of research on low-carb diets and diabetes has caused many health professionals to urge a shift in approach to diabetes care. In July 2014, a consortium of 25 physicians and nutritionists published an article in the journal Nutrition advocating a low-carb diet as the recommended first line of attack in treating both kinds of diabetes.As Barbara Gower, Ph.D., professor and vice chair for research in the UAB Department of Nutrition Sciences and one of the study authors explains, diabetes is a form of carbohydrate intolerance. "For many people with Type 2 diabetes, low-carbohydrate diets are a real cure. They no longer need drugs. They no longer have symptoms. Their blood glucose is normal, and they generally lose weight."Dr. Gower underscores how ineffective low-fat diets have been in preventing obesity and diabetes. She strongly advocates ditching the low-fat diet recommendations for low-carb diet recommendations. "Reducing carbohydrates is the obvious treatment. It was the standard approach before insulin was discovered and is, in fact, practiced with good results in many institutions."Switch Your Gene Expression With DietOn face value it makes sense that as you eat less carbohydrates, your body has less sugar to contend with and consequently, your risk for diabetes goes down.But switching your diet doesn't stop there. As researcher and biology professor at Norwegian University of Science And Technology, Berit Johansen, has shown, making this switch induces changes at the genetic level.As Johansen and her colleagues have documented, when people eat high-carb diets they turn on genes linked to cardiovascular disease, dementia, type 2 diabetes and cancer. And when these same people decreased the amount of carbohydrates they eat and increased the calories they got from fat and protein - within days - these genes start to switch off.Simply by eating differently, you can switch which genes are activated!Some specific foods have also been shown to help spur this kind of healthy genetic expression.In one study, Japanese researchers had participants eat 8.5 g of chlorella over a two months period. At the end of the time, participants had healthier fasting blood glucose levels, lower body fat percentages and healthier cholesterol levels than the subjects who didn't take chlorella.Particularly interesting, the researchers also observed several points where the gene expressions linked to insulin production and fatty acid metabolism were altered in people who ate chlorella.You Can Determine If Diabetes Becomes Part Of Your LifeThe threat of diabetes is real and it is frightening. It can change everything in your life if it hits. But if diabetes runs in your family... or if your doctor has given you a stern warning... Don't lose hope. You have the most effective tools on earth for keeping this debilitating disease out of your life. In fact these tools are more powerful than anything a doctor can give you. But it's up to you to decide to use them.Diet and exercise have tremendous power to change how our body works and even how our genes express themselves. Genes play a role in our health. But when it comes down to it, we determine the final outcome.Sources:[1] The Genetics Of Diabetes. American Diabetes Association website.[2] Dean L, McEntyre J. The Genetic Landscape Of Diabetes. Bethesda (MD): National Center for Biotechnology Information (US); 2004.[3] Genetics And Diabetes. The World Health Organization. P. 4.[4] Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-22. doi: 10.2147/DMSO.S29222. Epub 2013 Feb 27.[5] Boden G et al. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Int. Medicine. 2005 Mar 15;142(6):403-11.
Saturday, August 16, 2014
Type 2 Diabetes - Is There A Connection Between Gestational Diabetes and Postpartum Depression?
It has been known for some time Gestational diabetes, the type of diabetes diagnosed during pregnancy, is important to prevent or control for a number of reasons. Mothers diagnosed with Gestational diabetes are...
at risk for developing full-blown Type 2 diabetes after delivery, and
children of mothers diagnosed with diabetes during pregnancy are at a high risk for becoming overweight, obese, and developing Type 2 diabetes.
According to a study reported on in the Journal of Obstetrical and Gynaecological Research in August 2014, postpartum depression could be one more good reason to prevent or control Gestational diabetes.Researchers at the Public Department in Sari, Iran, looked at 1801 pregnant women who were...
found to be free of depression by 32 to 42 weeks of their pregnancy.
By the first two weeks after delivery...
6.7 percent of the mothers were diagnosed with postpartum depression.
Women who had diabetes diagnosed for the first time during their pregnancy, were almost three times as likely to have postpartum depression as those without the condition. Other risk factors for postpartum depression included...
previous depression or other psychiatric disorder,
recurrent urinary tract infection,
unwanted pregnancy, and
low-income.
To prevent developing Gestational diabetes, lose excess weight before conception and gain only the recommended number of pounds during pregnancy. Walking or other physical activity is helpful - with the approval of your doctor.
Postpartum depression is defined by the Mayo Clinic in the United States as a more severe and long-lasting form of the 'baby blues' which usually clears up in a few days. Women with postpartum depression can complain of...
loss of appetite,
insomnia,
irritability and unusual anger,
fatigue,
loss of interest in sex,
feeling sad, mood swings,
difficulty bonding with baby,
withdrawal from friends and family, and
thoughts of hurting themselves or their babies.
Symptoms should be reported to your doctor if they...
last beyond two weeks,
don't get better,
make it difficult to care for yourself or your family, or
cause you to have thoughts of hurting yourself or your child.
Treatment can include thyroid hormone replacement if your natural thyroid level is low. Estrogen replacement to make up for the natural lowering of estrogen levels accompanying childbirth have also been used successfully. Some antidepressants safe to use when breastfeeding can also help. Talking things over with a psychiatrist or psychologist can help new mothers to cope. Sometimes family counseling is effective.Getting help taking care of their baby and learning how to give good care can help new mothers feel more effective and relieve their stress.
at risk for developing full-blown Type 2 diabetes after delivery, and
children of mothers diagnosed with diabetes during pregnancy are at a high risk for becoming overweight, obese, and developing Type 2 diabetes.
According to a study reported on in the Journal of Obstetrical and Gynaecological Research in August 2014, postpartum depression could be one more good reason to prevent or control Gestational diabetes.Researchers at the Public Department in Sari, Iran, looked at 1801 pregnant women who were...
found to be free of depression by 32 to 42 weeks of their pregnancy.
By the first two weeks after delivery...
6.7 percent of the mothers were diagnosed with postpartum depression.
Women who had diabetes diagnosed for the first time during their pregnancy, were almost three times as likely to have postpartum depression as those without the condition. Other risk factors for postpartum depression included...
previous depression or other psychiatric disorder,
recurrent urinary tract infection,
unwanted pregnancy, and
low-income.
To prevent developing Gestational diabetes, lose excess weight before conception and gain only the recommended number of pounds during pregnancy. Walking or other physical activity is helpful - with the approval of your doctor.
Postpartum depression is defined by the Mayo Clinic in the United States as a more severe and long-lasting form of the 'baby blues' which usually clears up in a few days. Women with postpartum depression can complain of...
loss of appetite,
insomnia,
irritability and unusual anger,
fatigue,
loss of interest in sex,
feeling sad, mood swings,
difficulty bonding with baby,
withdrawal from friends and family, and
thoughts of hurting themselves or their babies.
Symptoms should be reported to your doctor if they...
last beyond two weeks,
don't get better,
make it difficult to care for yourself or your family, or
cause you to have thoughts of hurting yourself or your child.
Treatment can include thyroid hormone replacement if your natural thyroid level is low. Estrogen replacement to make up for the natural lowering of estrogen levels accompanying childbirth have also been used successfully. Some antidepressants safe to use when breastfeeding can also help. Talking things over with a psychiatrist or psychologist can help new mothers to cope. Sometimes family counseling is effective.Getting help taking care of their baby and learning how to give good care can help new mothers feel more effective and relieve their stress.
Wednesday, August 13, 2014
Should You Go Vegan To Reverse Diabetes?
The diet I am using to successfully reverse my diabetes is a plant-focused one that is low in sugar, fat and salt, high in fibre and digested slowly. Though I eat some ultra-lean meat and fish, I avoid eggs, any products that include eggs, as well as all dairy products (milk, cream, cheese, yoghurt, etc). I also try to avoid processed foods as far as possible and drink plenty of water.This diet can be described as quasi-vegetarian. It is helping me to control my blood glucose and beat my diabetes quite effectively.But, though it is plant-focused, it is not a vegan diet. However, if I eliminated all animal products it would be a vegan diet.But should I go vegan?What is a vegan diet?Vegans avoid all animal foods such as meat, poultry, seafood, eggs and honey, as well as anything that comes from an animal such as milk, cream, cheese, yoghurt, gelatine, colours and by-products.A properly-constructed vegan diet is ultra-healthy. A research review (an assessment of available previous studies by an expert), which was conducted in 2009, indicated that vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals than conventional omnivorous diets. They are also lower in calories, saturated fat and cholesterol.But vegan diets can also be deficient in omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Planning a vegan diet so that it includes sufficient quantities of these nutrients can be challenging.But when it is well-planned, a vegan diet appears to offer protection against some degenerative conditions, such as heart disease. Indeed, vegan diets are regarded as appropriate for all ages by the American Dietetic Association, the Australian National Health and Medical Research Council and Dieticians of Canada.However, because plant foods do not normally provide vitamin B12 (which is produced by micro-organisms such as bacteria), vegans need to eat food that have been fortified with vitamin B12 or take a B12 supplement.Becoming a veganIf you follow a vegan diet you will reverse your diabetes, ie put off almost indefinitely the horrors of heart attacks, strokes, blindness, amputations of the feet, kidney disease and so on that number among the consequences of being diabetic. But going full vegan is not for the faint-hearted.In fact, veganism can be quite tricky and getting adequate nutrition as a vegan requires a fair degree of knowledge about nutrition.You will need to be creative in order to ensure that you will get the nutrients you might miss out on, such as essential proteins, omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.You will also have to spend a lot of time researching foodstuffs for understanding so you can decide what to eat and what not to eat, as well as reading food labels when you are shopping.Here are some of the pitfalls you will have to overcome.ProteinProteins have many functions including repairing your bones and muscles, building cells, and helping with your immune system. They are also sources of energy. Thus an adequate supply of protein is essential to good health.Protein is made up of amino acids. Many of these are synthesised internally by your body. But there are nine amino acids that your body cannot synthesise and these must be obtained in the food you eat. These are called essential amino acids.Proteins obtained from animal sources contain all nine essential amino acids. Most plants, however, only deliver a few of them. The exceptions are soya, quinoa and hemp.The remaining plants provide some of the essential amino acids, but the actual combination of these acids varies from plant to plant. As a vegan you need to eat a mixture of plants over the course of a day in order to ensure that you get the full complement of amino acids your body needs.Here are some of the most important sources of plant proteins for vegans and which are suitable for reversing diabetes:- quinoa (supplies all nine essential amino acids)- soya and soya products such as soya milk, tofu and tempeh (also supplies all essential amino acids)- beans, peas, lentil, chickpeas, kidney beans, etc- seeds such as pumpkin, sesame and sun flower- meat alternatives such as textured vegetable proteinIronYour body needs iron in order to produce haemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body's tissues. If you suffer from anaemia (being deficient in iron) you will feel weak, tired, and irritable.There are two forms of dietary iron: heme and non-heme.Heme iron is derived from haemoglobin. You get it from foods such as red meat, poultry and fish that originally contained haemoglobin. Your body absorbs the most iron from heme sources. However, as a vegan, animal products are off the menu.Non-heme iron is not absorbed as easily as heme iron. However, it is the form of iron added to iron-enriched and iron-fortified foods.Non-haem iron is found mainly in the following foods that are suitable for type 2 diabetics:- fortified foods such as breakfast cereals and wholemeal breads- tofu- textured vegetable protein- wheat germ- beans, red kidney beans, chickpeas, split peas and lentils- dark green leafy vegetables such as broccoli, spinach and cabbage- peas- green peppers- baked potatoes- rice- dried fruit such as apricots, raisins, peaches and prunesYou can enhance the absorption of non-heme iron by including a rich source of vitamin C in your meal. Here are some good sources of vitamin C:- citrus fruits and juices- Kiwi fruit- berries of all kinds- tomatoes- potatoes- peppers- green vegetables such as broccoli, Brussels sprouts and spinachHowever, even though it is an excellent source of vitamin C you should avoid grapefruit because, according to clinical trials, it inhibits the enzymes that metabolize certain medicines in your intestines. This increases the concentration of these medications in your blood to levels that could be toxic.These medicines include statins for lowering cholesterol and drugs for controlling blood pressure. Grapefruit also blocks the action of antihistamines and some psychiatric medications. As I am taking statins to control my cholesterol levels, I never touch grapefruit or any other citrus fruit. As you can see from the list above, there are plenty of other good sources of vitamin C.To ensure that all the non-heme iron you ingest is absorbed, you should avoid adding bran and wheat-germ to meals, as these decrease the absorption of iron from plant foods.
You should also note that the tannins in tea and coffee, as well as calcium, reduce the amount of iron your body can absorb from food. Thus you should not drink tea or coffee or take supplements containing calcium while eating. Instead, enjoy them between meals.CalciumCalcium is required for vascular contraction and vasodilatation, muscle function, nerve transmission, intracellular signalling, the secretion of hormones, and the formation of teeth and bones. Adults need about 800mg of calcium a day.Dairy foods are the major sources of dietary calcium. As a vegan, you avoid dairy products, so you need to find significant alternative sources to meet your daily requirements.Good plant-based alternative that can be eaten by type 2 diabetics include:- calcium-enriched soya milk, rice milk, oat milk etc- calcium-enriched fruit juices and drinks- calcium-enriched tofu- calcium-enriched cereals- Chinese cabbage, kale, and broccoli- dried fruit such as apricots and figs- spinach (but its bioavailability-degree to which the body absorbs it-is poor)Note that most grains only contain small amounts of calcium unless they are fortified. However, they can be useful sources of calcium if you consume them frequently.Vitamin DThe term vitamin D refers to a group of fat-soluble compounds labelled D1, D2 and D3 which are responsible for enhancing your body's absorption of calcium, iron, magnesium, phosphate and zinc.Vitamin D is also essential for the control of cell growth, bone development, neuromuscular function, regulation of the immune system, stabilising moods, and lowering the risk of inflammation.Your body can synthesize vitamin D3 from cholesterol when your skin is exposed to the sun. But, to synthesise sufficient vitamin D, you need to expose a large expanse of skin (without sunscreen) for 20 minutes a day. This is difficult in northern climates, so most of us don't get enough vitamin D.In addition, your body's ability to synthesise vitamin D declines with age, which is why a majority of older adults are deficient in vitamin D.A lack of vitamin D can have devastating effects. When your body isn't absorbing enough calcium because it is not synthesising enough vitamin D, it begins taking calcium from your bones. This interferes with the health of your bones and, if it goes on long enough, leads to osteoporosis.Thus, whether you are a vegan or not, you need to ensure that you have other sources of vitamin D. Here are some suggestions that are suitable for vegans and type 2 diabetics:- some fortified brands of milks, yogurts and desserts made from soya (but check the labels for sugar and salt)- a few fortified breakfast cereals- mushrooms- cod liver oilVitamin B12Vitamin B12 is a water-soluble vitamin that is normally involved in the metabolism of every cell in the human body. It has a key role in the normal functioning of the brain and nervous system, and in the formation of blood. Thus vitamin B12 is essential for the maintenance of normal nerve function and healthy blood cells.This vitamin cannot be made by animals, plants or fungi. Only bacteria and archaea (single-cell micro-organisms) have the enzymes required for its synthesis, although many foods are a natural source of B12 because they contain the necessary bacteria.Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. However it is generally not present in plant foods. So vegans can easily become deficient in B12, with an increased risk of damage to their nerves, and should take vitamin supplements every day. If you are a vegan, you should also have regular blood tests for vitamin B12 deficiency.Here are some sources of B12 suitable for vegans and type 2 diabetics:- textured vegetable protein- fortified dairy alternatives- breakfast cereals- fortified brands of rice drinks and oat drinks- nutritional yeast- vitamin D supplements (at least 5mcg a day; any excess is excreted in the urine).Omega 3 fatty acidsWe need omega-3 fatty acids for numerous bodily functions, such as controlling blood clotting and building cell membranes in the brain. Omega-3 fatty acids are associated with many health benefits, including protection against heart disease, stroke, and damage to the eyes and nerves.Our bodies cannot make omega-3 fatty acids, so we must get them through food.We can get two basic types of omega-3 fatty acids in our diets: [1] alpha-linolenic acid (ALA), from vegetable sources, and [2] eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both from fatty fish (which vegans cannot eat).Here are some good sources of omega-3 fatty acids suitable for both vegans and type 2 diabetics:- vegetable oils made from soybeans, rapeseed (canola), linseed and flaxseed- some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens- sea vegetables such as seaweeds- hempseeds- DHA supplements made from algaeOur bodies can convert some ALA into the essential EPA and DHA we need but the conversion isn't very efficient. To optimise the conversion, you should avoid foods that are high in trans-fats and saturated fats (which you will do naturally as part of your diet), and limit oils that are high in linoleic acid, such as safflower, sunflower and corn oils.As you don't eat fish, you might consider a supplement made from algae-derived DHA or a linseed-based supplement.For good health, you need at least one rich source of omega-3 fatty acids in your diet every day. If you are not eating foods rich in omega-3 fatty acids you should take an omega-3 supplement of 500 mg per day.Nutritional supplementsIf you are serious about eating a vegan diet, you must remember that by not eating any animal products (meat, fish and dairy) you could be missing some vital micro-nutrients from your diet. Thus you should take supplements containing a full range of dietary vitamins and minerals.I'm a type 2 diabetic and follow a plant-focused but not a vegan diet. Here's what I take every morning:- one general all-purpose multivitamin- a separate tablet containing 4mcg of B12- a separate tablet containing 400mg of calcium and 2.5mcg of vitamin D- a separate tablet of high-strength cod-liver oil with vitamins D and EI also sprinkle a large teaspoon of cinnamon onto my porridge (oatmeal) or other cereal as it seems to have a very positive effect on my blood glucose levels.
You should also note that the tannins in tea and coffee, as well as calcium, reduce the amount of iron your body can absorb from food. Thus you should not drink tea or coffee or take supplements containing calcium while eating. Instead, enjoy them between meals.CalciumCalcium is required for vascular contraction and vasodilatation, muscle function, nerve transmission, intracellular signalling, the secretion of hormones, and the formation of teeth and bones. Adults need about 800mg of calcium a day.Dairy foods are the major sources of dietary calcium. As a vegan, you avoid dairy products, so you need to find significant alternative sources to meet your daily requirements.Good plant-based alternative that can be eaten by type 2 diabetics include:- calcium-enriched soya milk, rice milk, oat milk etc- calcium-enriched fruit juices and drinks- calcium-enriched tofu- calcium-enriched cereals- Chinese cabbage, kale, and broccoli- dried fruit such as apricots and figs- spinach (but its bioavailability-degree to which the body absorbs it-is poor)Note that most grains only contain small amounts of calcium unless they are fortified. However, they can be useful sources of calcium if you consume them frequently.Vitamin DThe term vitamin D refers to a group of fat-soluble compounds labelled D1, D2 and D3 which are responsible for enhancing your body's absorption of calcium, iron, magnesium, phosphate and zinc.Vitamin D is also essential for the control of cell growth, bone development, neuromuscular function, regulation of the immune system, stabilising moods, and lowering the risk of inflammation.Your body can synthesize vitamin D3 from cholesterol when your skin is exposed to the sun. But, to synthesise sufficient vitamin D, you need to expose a large expanse of skin (without sunscreen) for 20 minutes a day. This is difficult in northern climates, so most of us don't get enough vitamin D.In addition, your body's ability to synthesise vitamin D declines with age, which is why a majority of older adults are deficient in vitamin D.A lack of vitamin D can have devastating effects. When your body isn't absorbing enough calcium because it is not synthesising enough vitamin D, it begins taking calcium from your bones. This interferes with the health of your bones and, if it goes on long enough, leads to osteoporosis.Thus, whether you are a vegan or not, you need to ensure that you have other sources of vitamin D. Here are some suggestions that are suitable for vegans and type 2 diabetics:- some fortified brands of milks, yogurts and desserts made from soya (but check the labels for sugar and salt)- a few fortified breakfast cereals- mushrooms- cod liver oilVitamin B12Vitamin B12 is a water-soluble vitamin that is normally involved in the metabolism of every cell in the human body. It has a key role in the normal functioning of the brain and nervous system, and in the formation of blood. Thus vitamin B12 is essential for the maintenance of normal nerve function and healthy blood cells.This vitamin cannot be made by animals, plants or fungi. Only bacteria and archaea (single-cell micro-organisms) have the enzymes required for its synthesis, although many foods are a natural source of B12 because they contain the necessary bacteria.Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. However it is generally not present in plant foods. So vegans can easily become deficient in B12, with an increased risk of damage to their nerves, and should take vitamin supplements every day. If you are a vegan, you should also have regular blood tests for vitamin B12 deficiency.Here are some sources of B12 suitable for vegans and type 2 diabetics:- textured vegetable protein- fortified dairy alternatives- breakfast cereals- fortified brands of rice drinks and oat drinks- nutritional yeast- vitamin D supplements (at least 5mcg a day; any excess is excreted in the urine).Omega 3 fatty acidsWe need omega-3 fatty acids for numerous bodily functions, such as controlling blood clotting and building cell membranes in the brain. Omega-3 fatty acids are associated with many health benefits, including protection against heart disease, stroke, and damage to the eyes and nerves.Our bodies cannot make omega-3 fatty acids, so we must get them through food.We can get two basic types of omega-3 fatty acids in our diets: [1] alpha-linolenic acid (ALA), from vegetable sources, and [2] eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both from fatty fish (which vegans cannot eat).Here are some good sources of omega-3 fatty acids suitable for both vegans and type 2 diabetics:- vegetable oils made from soybeans, rapeseed (canola), linseed and flaxseed- some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens- sea vegetables such as seaweeds- hempseeds- DHA supplements made from algaeOur bodies can convert some ALA into the essential EPA and DHA we need but the conversion isn't very efficient. To optimise the conversion, you should avoid foods that are high in trans-fats and saturated fats (which you will do naturally as part of your diet), and limit oils that are high in linoleic acid, such as safflower, sunflower and corn oils.As you don't eat fish, you might consider a supplement made from algae-derived DHA or a linseed-based supplement.For good health, you need at least one rich source of omega-3 fatty acids in your diet every day. If you are not eating foods rich in omega-3 fatty acids you should take an omega-3 supplement of 500 mg per day.Nutritional supplementsIf you are serious about eating a vegan diet, you must remember that by not eating any animal products (meat, fish and dairy) you could be missing some vital micro-nutrients from your diet. Thus you should take supplements containing a full range of dietary vitamins and minerals.I'm a type 2 diabetic and follow a plant-focused but not a vegan diet. Here's what I take every morning:- one general all-purpose multivitamin- a separate tablet containing 4mcg of B12- a separate tablet containing 400mg of calcium and 2.5mcg of vitamin D- a separate tablet of high-strength cod-liver oil with vitamins D and EI also sprinkle a large teaspoon of cinnamon onto my porridge (oatmeal) or other cereal as it seems to have a very positive effect on my blood glucose levels.
Tuesday, August 12, 2014
Type 2 Diabetes - Research Shows Walking Reduces the HbA1c Average in Diabetics
Walking is a great kind of exercise. It takes no special equipment or training, and very little practice. Our bodies evolved for walking everywhere, and we begin attempting to walk in infancy. Soon we become good at it and in most cases, the ability lasts a lifetime. Researchers at Ulm University in Ulm, Germany, and Southeast University in Nanjing, China, reviewed studies of walking, the control of Type 2 diabetes, and heart and blood vessel disease.Their review, reported on in PLoS One in October 2014, included 18 studies with a total of 866 participants...
walking for at least 8 weeks was found to lower HbA1c results by an average of.5 percent.
motivational strategies lowered HbA1c results by.53 percent.
supervised walking was found to lower HbA1c averages by.58 percent.
Heart and blood vessel health also improved. Body mass index (BMI) and diastolic blood pressure (the lower number) also went down significantly.From the above results it was concluded walking, especially with motivational strategies or supervision, helps to lower HbA1c results among people who have been diagnosed with Type 2 diabetes.For walking supervision, look for a trainer, preferably one who specializes in running and walking. He or she will be able to give you tips on warm-ups, breathing, and walking distances with the maximum benefit.
There are many ways of becoming motivated. Some people like to think about how they help the environment by walking rather than driving. Short trips release the most carbon dioxide into the atmosphere per mile because it takes energy for the car engine to heat up. By walking to the grocery store, the post office, or the bank, you lower your carbon footprint.Some walkers find they can have fun walking with friends, so they hardly notice how far they walk. Walking to the local shopping mall and window shopping makes it fun too. Adventurous walkers like to discover routes they've never seen before. Enjoy seeing different architecture or landscaping. Or head for the country to see the wildflowers and animals.Having goals is a good motivator too. Write down how much you would like to lower your HbA1c average or your waistline measurement and then work toward your goal. If you have a family, think of staying fit and living longer for them. Or just feeling better is a good goal. After each walk take some time for a deep breath and enjoy feeling healthier.
walking for at least 8 weeks was found to lower HbA1c results by an average of.5 percent.
motivational strategies lowered HbA1c results by.53 percent.
supervised walking was found to lower HbA1c averages by.58 percent.
Heart and blood vessel health also improved. Body mass index (BMI) and diastolic blood pressure (the lower number) also went down significantly.From the above results it was concluded walking, especially with motivational strategies or supervision, helps to lower HbA1c results among people who have been diagnosed with Type 2 diabetes.For walking supervision, look for a trainer, preferably one who specializes in running and walking. He or she will be able to give you tips on warm-ups, breathing, and walking distances with the maximum benefit.
There are many ways of becoming motivated. Some people like to think about how they help the environment by walking rather than driving. Short trips release the most carbon dioxide into the atmosphere per mile because it takes energy for the car engine to heat up. By walking to the grocery store, the post office, or the bank, you lower your carbon footprint.Some walkers find they can have fun walking with friends, so they hardly notice how far they walk. Walking to the local shopping mall and window shopping makes it fun too. Adventurous walkers like to discover routes they've never seen before. Enjoy seeing different architecture or landscaping. Or head for the country to see the wildflowers and animals.Having goals is a good motivator too. Write down how much you would like to lower your HbA1c average or your waistline measurement and then work toward your goal. If you have a family, think of staying fit and living longer for them. Or just feeling better is a good goal. After each walk take some time for a deep breath and enjoy feeling healthier.
Saturday, August 9, 2014
Fake DNA - Will You Be Eating It?
Synthetic biology (or synbio for short) has been described as genetic engineering on steroids.Ordinary genetic engineers try to improve natural organisms by moving genes from one organism into another, to create (for example) a tomato that does not bruise easily, while synthetic biologists generate new DNA sequences in order to create (synthetise) new life forms.To many people this sounds a bit scary. But proponents of synbio believe that the invention of new forms of life will make it possible for mankind to benefit from all kinds of new products and services.Synbio drug for malariaIndeed synbio companies have already performed a few minor miracles. For example, Amyris, a company based in California, has used synbio technology to create a new anti-malarial drug.Malaria is a preventable, curable disease that claims the lives of more than half a million people a year, many of them children under five years of age in Africa. The disease has evolved over the years. It is now resistant to many of drugs that were once effective in treating it. In fact there is only one anti-malarial treatment that still works properly-Artemisinic acid.Artemisinic acid comes from the wormwood tree, a tropical plant. Amyris figured out how the tree generates the acid and then programmed a strain of yeast to do the same thing.In 2013, Sanofi-Aventis began using Amyris technology to manufacture artemisinic-based anti-malarial drugs. The only problem is that malaria is developing resistance to these drugs, so both the Amyris synbio version and the natural version will eventually be useless.Synbio productsNevertheless, faith and research in synbio is ongoing at a rapidly increasing pace, with many new products being mooted or attempted.Craig Venter is an American entrepreneurial biochemist and geneticist, one of the first scientists to sequence the human genome and the first to introduce a synthetic genome into a cell. In 2011, he announced that he is synthesising an algae that will use sunlight to release the energy in carbon dioxide.Should he succeed, carbon dioxide could become a limitless source of energy. Unfortunately Venter has not yet worked out how to grow his synbio algae cheaply enough to make it competitive with fossil fuels.Other synthetic biologists are equally ambitious.How's about medicines tailored to your body's needs, glowing trees that would replace streetlights, or being able to grow buildings instead of having to construct them?But don't expect major breakthroughs like these anytime soon-except in the realm of foodstuffs.Synbio vanillaNatural vanilla is obtained from the seed pods of the vanilla orchid. It is a complex blend of compounds, within which the most important component is vanillin.Vanillin is mainly used as a flavour-enhancer in confectionery and dairy products. It is also used in perfumes and cleaning products, and to mask unpleasant tastes in medicines and livestock fodder.Because of the cost and scarcity of the natural product, synthetic vanillin, derived from petroleum, is widely used for products such as ice cream. Indeed, synthetic vanillin supplies virtually the whole of the market for vanilla.Evolva, a Swiss company, has invented a yeast-based fermentation method to produce vanillin and other components found in the vanilla seed pods, as an alternative to existing synthetic vanillin products. The company claims that its synbio product has a superior taste and is cheaper to produce than convention petroleum-based synthetic vanillin.The first revenues are expected to flow in the second half of 2014, so you can expect synbio vanilla in your ice cream very soon.More synbio productsEvolva is also about to release a synbio version of resveratrol, a natural compound with anti-oxidant properties found in grapes and cocoa beans.
After that, its next product is expected to be a synbio version of stevia.Stevia is a substitute for sugar made from the leaves of the stevia plant. Its taste comes on slower and lasts long than that of sugar. It can also be up to 300 times sweeter than sugar, yet it has a negligible effect on blood glucose, making it very attractive for diabetics and people on carbohydrate-controlled diets.The problem with natural stevia is that sometimes it leaves a bitter aftertaste. A synbio version with a better taste that could replace synthetic chemicals in diet sodas would be welcomed by the beverages industry.After stevia, Evolva hopes to create more lab-grown analogues, including musk and truffle. Its ambitions even extend to breast milk.The possibilities of synbio and fake DNA are exciting. What could go wrong with vanillin, resveratrol or stevia brewed by yeast that has had its DNA manipulated?Nobody knows and probably won't know until something goes dramatically wrong.The synbio regulatory voidAs synthetic biology is a relatively new field, there are no rules or regulations in the USA or in the EU purposely designed to control synbio products per se. However, current regulations governing more traditional biological research also apply to synbio and its products.In the USA, four agencies govern research on and the commercial production and use of genetically modified microbes, plants, and food and drugs-the NHI (National Institutes of Health), the EPA (Environmental Protection Agency), USDA (US Department of Agriculture) and the FDA (Food and Drug Administration).Thus there is no one agency with overall control over this new industry in the USA where much of the research is taking place. In addition, many of the controls are very weak. The EPA, for example, requires companies to file a report on novel microbes but doesn't always make testing compulsory.In the European Union (EU), regulation relies on the implementation of directives issued centrally by the EU being incorporated into the laws of individual member states. Thus it can take years for new regulations to become legally enforceable throughout the Union. Even then, the strength of the actual rules at state level and the degree to which they are enforced will vary from state to state.The market for synbio is expected to reach US$13.4 billion by 2019. Yet synbio falls into a regulatory void that can allow products to go from laboratory to supermarket with little or no oversight, simply because they are versions of already-existing compounds.In America, for example, Evolva expects its vanillin and resveratrol to sail through the FDA's approval process because they are versions of already-existing compounds that are recognized as safe. So it seems likely that these synbio products will end up on American food-shelves without any special labelling.The promise of synbioNevertheless, synthetic biology holds great promise for curing diseases, creating fuels, developing products and solving countless other problems faced by humankind. It may even save mankind, as some of its proponents seem to believe.Unfortunately, the risk of improper use of synbio technology, whether accidental or malicious, creates a need for regulation and supervision by a single agency.But how effectively can synbio, which is characterised by rapid change, exceptional complexity and substantial uncertainty, be regulated and controlled? We'll only find out sometime in the future.In the meantime, no fake DNA for me thanks.Though synbio stevia sounds like it was custom-made for diabetics with a sweet tooth, I'll avoid synbio products by sticking to the plant-focused natural diet I am using to successfully control my blood glucose and beat my diabetes.
After that, its next product is expected to be a synbio version of stevia.Stevia is a substitute for sugar made from the leaves of the stevia plant. Its taste comes on slower and lasts long than that of sugar. It can also be up to 300 times sweeter than sugar, yet it has a negligible effect on blood glucose, making it very attractive for diabetics and people on carbohydrate-controlled diets.The problem with natural stevia is that sometimes it leaves a bitter aftertaste. A synbio version with a better taste that could replace synthetic chemicals in diet sodas would be welcomed by the beverages industry.After stevia, Evolva hopes to create more lab-grown analogues, including musk and truffle. Its ambitions even extend to breast milk.The possibilities of synbio and fake DNA are exciting. What could go wrong with vanillin, resveratrol or stevia brewed by yeast that has had its DNA manipulated?Nobody knows and probably won't know until something goes dramatically wrong.The synbio regulatory voidAs synthetic biology is a relatively new field, there are no rules or regulations in the USA or in the EU purposely designed to control synbio products per se. However, current regulations governing more traditional biological research also apply to synbio and its products.In the USA, four agencies govern research on and the commercial production and use of genetically modified microbes, plants, and food and drugs-the NHI (National Institutes of Health), the EPA (Environmental Protection Agency), USDA (US Department of Agriculture) and the FDA (Food and Drug Administration).Thus there is no one agency with overall control over this new industry in the USA where much of the research is taking place. In addition, many of the controls are very weak. The EPA, for example, requires companies to file a report on novel microbes but doesn't always make testing compulsory.In the European Union (EU), regulation relies on the implementation of directives issued centrally by the EU being incorporated into the laws of individual member states. Thus it can take years for new regulations to become legally enforceable throughout the Union. Even then, the strength of the actual rules at state level and the degree to which they are enforced will vary from state to state.The market for synbio is expected to reach US$13.4 billion by 2019. Yet synbio falls into a regulatory void that can allow products to go from laboratory to supermarket with little or no oversight, simply because they are versions of already-existing compounds.In America, for example, Evolva expects its vanillin and resveratrol to sail through the FDA's approval process because they are versions of already-existing compounds that are recognized as safe. So it seems likely that these synbio products will end up on American food-shelves without any special labelling.The promise of synbioNevertheless, synthetic biology holds great promise for curing diseases, creating fuels, developing products and solving countless other problems faced by humankind. It may even save mankind, as some of its proponents seem to believe.Unfortunately, the risk of improper use of synbio technology, whether accidental or malicious, creates a need for regulation and supervision by a single agency.But how effectively can synbio, which is characterised by rapid change, exceptional complexity and substantial uncertainty, be regulated and controlled? We'll only find out sometime in the future.In the meantime, no fake DNA for me thanks.Though synbio stevia sounds like it was custom-made for diabetics with a sweet tooth, I'll avoid synbio products by sticking to the plant-focused natural diet I am using to successfully control my blood glucose and beat my diabetes.
Thursday, August 7, 2014
Type 2 Diabetes - Which Carb Match-Up Is Best?
Most people don't realize food is a drug and we are addicted to it. We are not what we eat but we will certainly become what we eat. We really need to think wisely about our food choices. Everyone, not just those people who are facing the challenges associated with Type 2 diabetes, are fixated on what we should avoid eating - making those taboo foods even more desirable.Nevertheless, it is important to avoid some foods. As you're going about your diet protocol, one thing you must make sure you keep in mind at all times is the carbohydrates you're consuming regularly. Choose the wrong carbs and you'll notice...
you feel miserable,
your blood sugar is not staying at a healthy level, and
you may suffer from fat gain.
Choose the right carbs and many of these problems will be a thing of the past.But, do you know which carbs are best?Let's walk you through a few different match-ups, so you can see if you can spot the winner of the group...1. Sweet Potatoes Versus Brown Rice. The first match-up is a common one - you may find yourself debating about these two each time you go to prepare dinner. Should you opt for sweet potatoes or is brown rice a superior choice?In this case, while both are good, the sweet potatoes are better. Brown rice is quite low on the GI scale, but sweet potatoes are going to be chalk full of nutrients - far more than brown rice is.
Therefore, in terms of your overall health status, it's the one to be turning to.2. Oatmeal Versus Bran Flakes. It's also important you think about the comparison of oatmeal versus bran flakes. Which wins there?You know you need to start your day off with a balanced breakfast but which of these will come out ahead?Choose oatmeal 100% of the time. As long as you're purchasing unsweetened, plain oatmeal and cooking it yourself, it will be the superior option.Bran flakes are often high in sodium and will usually contain far more sugar than you imagine, so are not an ideal choice for someone aiming to control their blood sugar and the effect high blood sugar will have on their body.3. Apples Versus Berries. Finally, the last match-up you may be considering is when it comes to fruit. Should you opt for a crunchy apple or sweet berries?If blood sugar is your top concern, choose the berries. Berries will not contain as much total sugar as the apple will, and are higher in antioxidants as well.Apples are great for taking the edge off hunger but, in terms of actual nutrients, they fall quite short to berries.So as you navigate through your diet plan, make sure you keep these points in mind. Always think not just total carb count, but nutrition as well.
you feel miserable,
your blood sugar is not staying at a healthy level, and
you may suffer from fat gain.
Choose the right carbs and many of these problems will be a thing of the past.But, do you know which carbs are best?Let's walk you through a few different match-ups, so you can see if you can spot the winner of the group...1. Sweet Potatoes Versus Brown Rice. The first match-up is a common one - you may find yourself debating about these two each time you go to prepare dinner. Should you opt for sweet potatoes or is brown rice a superior choice?In this case, while both are good, the sweet potatoes are better. Brown rice is quite low on the GI scale, but sweet potatoes are going to be chalk full of nutrients - far more than brown rice is.
Therefore, in terms of your overall health status, it's the one to be turning to.2. Oatmeal Versus Bran Flakes. It's also important you think about the comparison of oatmeal versus bran flakes. Which wins there?You know you need to start your day off with a balanced breakfast but which of these will come out ahead?Choose oatmeal 100% of the time. As long as you're purchasing unsweetened, plain oatmeal and cooking it yourself, it will be the superior option.Bran flakes are often high in sodium and will usually contain far more sugar than you imagine, so are not an ideal choice for someone aiming to control their blood sugar and the effect high blood sugar will have on their body.3. Apples Versus Berries. Finally, the last match-up you may be considering is when it comes to fruit. Should you opt for a crunchy apple or sweet berries?If blood sugar is your top concern, choose the berries. Berries will not contain as much total sugar as the apple will, and are higher in antioxidants as well.Apples are great for taking the edge off hunger but, in terms of actual nutrients, they fall quite short to berries.So as you navigate through your diet plan, make sure you keep these points in mind. Always think not just total carb count, but nutrition as well.
Monday, August 4, 2014
Type 2 Diabetes - 4 Great Healthy Wrap Lunch Ideas For Treating Diabetes
The prevention and reversal of Type 2 diabetes is actually quite straightforward. It consists of a three-pronged approach...
achieving and maintaining an ideal body weight,
maximizing the sensitivity of your cells to insulin, and
preventing oxidative and metabolic stress.
Being successful in these goals means focusing on lifestyle and diet; diet especially is fundamental to the successful treatment of Type 2 diabetes.To help you get started, here are a few new foods you can add to your menu if you are tired of eating the same old boring lunch day after day.It's time to liven things up a bit. Wraps are the perfect lunchtime meal choice as they'll help provide slightly fewer carbohydrates than a typical sandwich and you can fit far more vegetables into the wrap itself.This makes them an ideal option for anyone with Type 2 diabetes looking to control their blood sugar and body weight.Plus, there's plenty of options you can do with a wrap. Let's go over four great ideas to get you started...1. Apple and Turkey Wrap. For a sweet tasting lunch, try this delicious wrap. Simply add in...
a couple of slices of turkey breast,
a few slices of a green apple, along with
some red onions, cucumber, and
any lettuce variety you prefer.
Drizzle with a little raspberry vinaigrette and you're all set.2. Tuna Avocado Wrap. Next, you can get the delicious taste of tuna salad without all the unhealthy fats by simply swapping out the mayonnaise for some avocado instead. Try mixing together your canned tuna with mashed avocado and adding in some finely diced red pepper.
Place in the wrap along with a few spinach leaves and you have an energy packed meal on your hands.3. Chicken and Mandarin Wrap. Feel like chicken? Consider this mandarin chicken wrap. Add in...
some diced chicken breast,
a few mandarin orange slices,
some broccoli florets, and
some low-fat mayonnaise smeared over the wrap.It's an antioxidant packed mid-day meal to get you through the afternoon.4. Turkey and Cranberry Wrap. Finally, another sweet way to combine turkey is by adding dried cranberries. Shred the turkey breast meat and then combine with a few tablespoons of dried cranberries and a couple of tablespoons of ultra-low fat mayonnaise.Add in sliced cucumber, grated carrot, and a few sliced yellow pepper pieces for added taste.Wrap up and serve.So don't overlook the wrap for lunch any longer. Prepare your own in the morning - it'll take 5 to 10 minutes at most - and you'll be eating far healthier than if you had decided to just purchase a wrap at the local café.Always make sure your wrap has a good dose of protein inside along with as many vegetables as you can fit for the healthiest wrap possible.
achieving and maintaining an ideal body weight,
maximizing the sensitivity of your cells to insulin, and
preventing oxidative and metabolic stress.
Being successful in these goals means focusing on lifestyle and diet; diet especially is fundamental to the successful treatment of Type 2 diabetes.To help you get started, here are a few new foods you can add to your menu if you are tired of eating the same old boring lunch day after day.It's time to liven things up a bit. Wraps are the perfect lunchtime meal choice as they'll help provide slightly fewer carbohydrates than a typical sandwich and you can fit far more vegetables into the wrap itself.This makes them an ideal option for anyone with Type 2 diabetes looking to control their blood sugar and body weight.Plus, there's plenty of options you can do with a wrap. Let's go over four great ideas to get you started...1. Apple and Turkey Wrap. For a sweet tasting lunch, try this delicious wrap. Simply add in...
a couple of slices of turkey breast,
a few slices of a green apple, along with
some red onions, cucumber, and
any lettuce variety you prefer.
Drizzle with a little raspberry vinaigrette and you're all set.2. Tuna Avocado Wrap. Next, you can get the delicious taste of tuna salad without all the unhealthy fats by simply swapping out the mayonnaise for some avocado instead. Try mixing together your canned tuna with mashed avocado and adding in some finely diced red pepper.
Place in the wrap along with a few spinach leaves and you have an energy packed meal on your hands.3. Chicken and Mandarin Wrap. Feel like chicken? Consider this mandarin chicken wrap. Add in...
some diced chicken breast,
a few mandarin orange slices,
some broccoli florets, and
some low-fat mayonnaise smeared over the wrap.It's an antioxidant packed mid-day meal to get you through the afternoon.4. Turkey and Cranberry Wrap. Finally, another sweet way to combine turkey is by adding dried cranberries. Shred the turkey breast meat and then combine with a few tablespoons of dried cranberries and a couple of tablespoons of ultra-low fat mayonnaise.Add in sliced cucumber, grated carrot, and a few sliced yellow pepper pieces for added taste.Wrap up and serve.So don't overlook the wrap for lunch any longer. Prepare your own in the morning - it'll take 5 to 10 minutes at most - and you'll be eating far healthier than if you had decided to just purchase a wrap at the local café.Always make sure your wrap has a good dose of protein inside along with as many vegetables as you can fit for the healthiest wrap possible.
Sunday, August 3, 2014
What Are Some Early Signs of Diabetes in Men?
The early signs of diabetes in men might go unnoticed. These symptoms are subtle, and they can occur without warning, and might be intermittent.Diabetes, also known as the silent killer, is the seventh leading killer of Americans, and is one of the chief causes of death for human beings worldwide. For some reason, diabetes affects men more than women, and some studies show that 7 million men are afflicted by this disorder, with the majority being unaware of their condition.How do you protect yourself from diabetes? You need to be able to pick up on, identify, and understand these symptoms. First, however, you need to understand what happens to the body when it has diabetes.Your body needs glucose, or sugar, to give it energy and to keep it alive. These sugars get into your body when you eat or drink. Your food, when digested, converts into sugar, and travels to all the different cells in your body.How much sugar is in your bloodstream is controlled by the amount of insulin your pancreas secretes. When you suffer from diabetes, your pancreas stops producing sufficient insulin, and your blood sugar levels rise.What are the Causes and Signs of Diabetes in Men?Primary factors of diabetes are an unhealthy lifestyle and high stress levels. If ignored or untreated, this disorder is extremely dangerous and can cause severe health problems. Many men with diabetes go undiagnosed until it is too late.Here is a partial list of diabetic symptoms. Many occur in both sexes, while some are exclusive to men.Erectile dysfunctionThis is, of course, a disorder that occurs only in men. When it's caused by diabetes, the tiny blood vessels that supply the penis with blood become injured, and blood flow to the penis is slowed or stopped. Since erections are caused by blood flowing into the penis, a man with this condition cannot get an erection.
PolyuriaPolyuria, or frequent urination, is one of the most annoying of the early signs of diabetes in men. This condition happens when the body's rising glucose levels cause the kidneys to be unable to process water effectively.FatigueHaving high levels of blood sugar means that these sugars cannot be used as fuel by the body, as is usually the case. Instead, your body starts breaking down and using needed fat stores and muscle tissue as fuel. This, in turn, lowers your metabolism, causing you to feel extremely tired all the time.Unexplained weight lossFor the same reasons having diabetes makes you feel tired, it can also cause you to lose a lot of weight. As the body breaks down fat and muscle tissue, diabetics typically can experience dramatic and sudden weight loss.Blurred visionWhen a person has diabetes, water from the body can be absorbed into the lens of the eye, causing vision to blur when the levels of sugar in the blood are either too high or too low. When these levels normalize, vision typically is returned to normal as well.At first this might seem like a minor inconvenience. If left unchecked, however, the blood vessels in the eye weaken, which can lead to nerve damage, or retinopathy, which means blood flow to the retina of the eye has been impeded or stopped completely. This can lead to permanent blindness.Excessive thirstWhen you have diabetes, the sugar levels in your blood rise. This is due to the inability of the pancreas to secrete enough insulin. These sugars absorb the water from the cells of the body, causing the diabetic to become dehydrated and incredibly thirsty.
PolyuriaPolyuria, or frequent urination, is one of the most annoying of the early signs of diabetes in men. This condition happens when the body's rising glucose levels cause the kidneys to be unable to process water effectively.FatigueHaving high levels of blood sugar means that these sugars cannot be used as fuel by the body, as is usually the case. Instead, your body starts breaking down and using needed fat stores and muscle tissue as fuel. This, in turn, lowers your metabolism, causing you to feel extremely tired all the time.Unexplained weight lossFor the same reasons having diabetes makes you feel tired, it can also cause you to lose a lot of weight. As the body breaks down fat and muscle tissue, diabetics typically can experience dramatic and sudden weight loss.Blurred visionWhen a person has diabetes, water from the body can be absorbed into the lens of the eye, causing vision to blur when the levels of sugar in the blood are either too high or too low. When these levels normalize, vision typically is returned to normal as well.At first this might seem like a minor inconvenience. If left unchecked, however, the blood vessels in the eye weaken, which can lead to nerve damage, or retinopathy, which means blood flow to the retina of the eye has been impeded or stopped completely. This can lead to permanent blindness.Excessive thirstWhen you have diabetes, the sugar levels in your blood rise. This is due to the inability of the pancreas to secrete enough insulin. These sugars absorb the water from the cells of the body, causing the diabetic to become dehydrated and incredibly thirsty.
Friday, August 1, 2014
3 Signs of Juvenile Diabetes
My friend Mark was a good deal overweight. He played blues guitar professionally, so was out late most nights and did not live the healthiest of lifestyles. He had no idea what the signs of juvenile diabetes were, so when he started to exhibit them, he was somewhat puzzled.The first sign Mark noticed was an incredible thirst. I remember seeing him toting a gallon jug of water with him wherever he went. He sometimes kept two or three of those in his car. If you saw him not drinking water, you were witnessing something rare.Why does juvenile diabetes make its victims thirsty? Since the diabetes impairs the body's ability to process sugar, this sugar builds up in the kidneys and other parts of the body. Diabetics are thirsty because the body is trying to flush the excess sugar.Mark would sometimes get lightheaded and dizzy. This was also attributable to his dehydration. If this condition is left untreated, more serious complications may occur - such as nausea, severe headaches, or even fainting.If ignored long term, the diabetic may experience a condition known as diabetic ketoacidosis, or DKA. This occurs when body acids that are normally expelled by the body are allowed to build up. The consequences of this buildup are severe, and may include coma, organ failure, or even death.The second of the signs of juvenile diabetes that Mark experienced was dramatic weight loss. He had always been heavy, even as a child. Even though he kept eating as he had always done, he began shedding the poundage like crazy. He used to joke that he was going broke just buying clothes that would fit him.
The reason Mark lost so much weight is because his body could no longer use the sugar in his body for fuel. Instead, it turned to its reserves, which is fat and muscle tissue. In a very short time, he went from fat and jolly to gaunt and sickly.I remember one Christmas Eve, several friends and I were at Mark's apartment, as his girlfriend Carla was cooking Christmas dinner. She said Mark was out doing some last minute errands. When the phone rang, it was Mark. He told Carla he couldn't see to drive and needed her to come pick him up at the store.Mark had always worn glasses, but was finding they sometimes weren't enough to help him see things clearly. I say sometimes, because most of the time he could see just fine.Vision loss, another of the signs of juvenile diabetes occurs when blood sugar is very high or very low. Water from the body gets pulled into the lens of the eye. This can cause vision to blur, as in Mark's case. When blood sugar returns to normal, so does the person's vision.If this condition is ignored over a period of time, a condition known as retinopathy may develop which can cause blood flow to the retina to stop, and can cause permanent blindness.
The reason Mark lost so much weight is because his body could no longer use the sugar in his body for fuel. Instead, it turned to its reserves, which is fat and muscle tissue. In a very short time, he went from fat and jolly to gaunt and sickly.I remember one Christmas Eve, several friends and I were at Mark's apartment, as his girlfriend Carla was cooking Christmas dinner. She said Mark was out doing some last minute errands. When the phone rang, it was Mark. He told Carla he couldn't see to drive and needed her to come pick him up at the store.Mark had always worn glasses, but was finding they sometimes weren't enough to help him see things clearly. I say sometimes, because most of the time he could see just fine.Vision loss, another of the signs of juvenile diabetes occurs when blood sugar is very high or very low. Water from the body gets pulled into the lens of the eye. This can cause vision to blur, as in Mark's case. When blood sugar returns to normal, so does the person's vision.If this condition is ignored over a period of time, a condition known as retinopathy may develop which can cause blood flow to the retina to stop, and can cause permanent blindness.
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