Moxie Wellness » diabetes

Some Fats Are Good For You

moxie — Thu, 29 Sep 2011 14:56:50 +0000

Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Some margarines and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Fats that have been artificially altered to preserve their shelf life-a process that is harmful to your cells may be Trans-Fatty Acids. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish between the two kinds of fat. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do. They trick your body and do damage because the body doesn't know how to distinguish between the good and the bad, thus opening the door for significant health problems.

Saturated fats are also potentially harmful to the body. For the most part, they are found in animal proteins such as red meats and dairy products. Saturated fats should be eaten less frequently than essential fatty acids. Trans-fats should be altogether avoided whenever possible. READ YOUR FOOD LABELS!! Foods that are high in fats, "mono-and polyunsaturated", but low in 'saturated fat', are generally GOOD foods that should be eaten in moderate amounts.

WHERE FATS FIT IN

moxie — Tue, 21 Sep 2010 14:55:23 +0000

Fat is probably the most maligned, misjudged, and misunderstood of all the macronutrients. In truth, the body needs healthy fats, called essential fatty acids, in very small amounts to maintain many life-sustaining physiological functions. Good fats are the building blocks for hormones and cell membranes, and are responsible for healthy nerve conduction. Essential fatty acids eaten in small amounts help us to control our weight by slowing down and regulating the rate at which sugar (glucose) enters the blood stream. This controlled release of glucose helps you avoid getting a quick sugar rush and further enhances good blood sugar control.
Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of other healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Margarine and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Trans-fatty acids have been artificially altered to preserve their shelf life-a process that makes these acids harmful to your cells. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish between the two kinds of fat. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do, thus opening the door for significant health problems.
Saturated fats are also potentially harmful to the body. They are found in red meats and dairy products like cheese and milk. Saturated fats should be eaten less frequently than essential fatty acids. Trans-fats should be altogether avoided whenever possible. READ YOUR FOOD LABELS!!

What are the Health Benefits of Fasting?

moxie — Fri, 16 Apr 2010 11:25:33 +0000

Since ancient times, many spiritual practices have included dietary fasting. Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease, diabetes and cancer. I wondered about the benefits of fasting and began researching. One finding in particular caught my interest and I’d like to share it and my thoughts. The National Institute on Aging conducted a study on mice for which, Mark Mattson, Ph.D., chief of the NIA's Laboratory of Neurosciences fed mice nothing every other day. The mice could eat as much as they wanted on the days in between, and they did. They pigged out. They ended up eating very nearly double what normal mice eat in a day. But fasting every other day caused them to live longer and healthier lives. A lot longer and a lot healthier. Mattson said, "We think what happens is going without food imposes a mild stress on the cells, and cells respond by increasing their ability to cope with more severe stress." He said maybe it's similar to what happens when you lift weights: You stress your muscles and they respond by growing stronger. Near the very end of the study, they injected all the mice (those fasting every other day, and those eating a normal diet) with a toxin that damages the cells in the same part of the brain Alzheimer's damages in humans (the hippocampus). Mattson and his team later looked at the brains of the mice and found that those that had been fasting every other day suffered less damage to their brain cells. I read another article that brought up some very good points. It seems likely that at least an occasional state of hunger would have been fairly common throughout our evolution. Our bodies might be adapted to it. Maybe it creates unnatural problems when the body doesn't ever go hungry. Maybe eating three square meals a day, every day, is unnatural. Going without food for several hours does not cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes. For the millions of years mammals have been evolving and right up to our invention of agriculture a short ten thousand years ago, mammals often went hungry many times in an individual's lifetime. Surely our bodies have evolved to handle this. Maybe that's why it is totally accepted by most people in the health profession that human beings gain about a pound a year. Maybe that is part of the body's adaptation to the inevitable lean times the eons have adapted us to. An occasional fast might very well be more natural and very good for us. The key here is SHORT FASTS and OCCASIONAL. You want to slow your metabolism down to where you’re not able to maintain a life of very little caloric intake and then end up gaining weight.

The Benefits of Exercise on Type 2 Diabetes

moxie — Thu, 25 Mar 2010 02:14:40 +0000

Did you know that you can easily manage your diabetes just by engaging in exercise? There are exercises that have a good effect on the glucose levels of those suffering from type 2 diabetes. When you engage in exercise, you expend a lot of energy from the glucose found in your muscles. At first, the body simply uses up the glucose which is traced from your muscles’ glycogen. It is in your bloodstream where this glucose is found. Engaging in exercise means your blood glucose levels will not get lower. Additionally, your body also releases additional glucagon and hormones. These are important because they break down your liver’s stored fats, turning it into more glucose you can expend.

Engaging in exercise means your body improves; it develops a better sensitivity when it comes to insulin, as well as allowing you to be more in control of your glycemic index. Exercise indeed has a good effect on a patient’s glucose level. This is good news for people who have type 2 diabetes. A lot of research indicates that patients of diabetes gain more control over their glycemic as soon as they get used to a regular exercise program. On the other hand, people who do not engage in exercise find no improvement on their glycemic control. Since exercise improves your insulin sensitivity, you will also need less medicines in order to control the levels of your blood sugar. There are, of course, people who become at risk for hypoglycemia due to the combined effects of their diabetes and engaging in high stress exercise. This happens during exercise and after it, too.

If you think about it though, people can also be at risk for hyperglycemia simply for having poor control over their diabetes. Therefore, the leaders in this field recommend engaging in moderate exercise for a minimum of 2 hours and 30 minutes, or 90 minutes if they want to do vigorous exercise. In light of this, the frequency of the routine is more important that the kinds of exercise one engages in. There are many researches wherein an abundance of benefits result from both weight training as well as aerobic activity. Of course, sometimes patients should not engage in vigorous exercise especially when they have cardiac conditions or they are more prone to developing injuries as a result. It is better if they start of slow and get used to a light intensity program instead.

About the Author – Su Rollins writes for http://www.hypoglycemicdiet.org A hypoglycemia diet plan, her personal hobby blog focused on tips to prevent and cure hypoglycemia using the right diet and nutrition.

MUSHROOM SOBA SOUP

moxie — Tue, 16 Feb 2010 12:30:21 +0000

THIS IS A FILLING, LOW GLYCEMIC, NUTRITIOUSLY DELICIOUS MEAL and I made it up all by myself…oooh, so yummy

1 lb of Soba noodles

1 or 2 lbs baby portabello mushrooms, cubed into bite sizes

2 cups of raw spinach leaves

2 medium yellow onions, diced in bite sizes

2 cloves of garlic

¼ cup olive oil

1 tsp ground coriander

½ tsp allspice

¼ tsp pure ground red chillies or ½ jalapeno pepper

1 ½-2 inches of Fresh ginger, peeled and cut into large cubes

½ cup lemon juice

1 bunch of scallions

½ tsp ground black pepper

¼ cup tamarind sauce

6 oz. Firm Tofu cubed

8 Jumbo shrimp, peeled and cleaned, leave tail on

1 cup Vegetable broth or 3 cubes

1. Mix vegetable broth, ginger, and lemon juice with 6 cups of water and bring to boil.

2. Boil soba noodles for 5 minutes, drain, rinse and place in ice cold water. Let sit.

3. While above is boiling, place garlic and onions into the olive oil in a skillet over medium heat. If using the fresh jalapeno instead of ground chillies, add the jalapeno here. Fry until onions are translucent. Place mushrooms into the mix and pour 1/8 tamarind sauce over them and toss in the skillet. Cook mushroom mix for 5 minutes, stirring occasionally.

4. Place tofu into mushroom mix and pour the remaining tamarind sauce over mix. Add coriander, allspice, and black pepper.

5. Add spinach to mushroom mix. Stir until leaves shrink.

6. Remove mushroom and onion mix from heat and add to the boiling broth water.

7. Drain Soba noodles from ice water and add them to broth.

8. Add scallions and ground chillies (unless you used the jalapeno above) to soup.

9. Add shrimp. Continue to heat soup until shrimp is cooked…approximately 1-2 minutes or until red.

10. optional, add tamarind to your taste. Eat with chopsticks!

Makes 6-8 servings.

Foods Affect Your Moods

moxie — Fri, 18 Dec 2009 13:03:19 +0000

Most of the time, people do not consider what they had to eat that day when they are feeling down, but it really has an impact. Our food choices are so powerful to the way our bodies and mind function. They regulate our blood sugar levels, which affect our moods. Foods that are made of processed and simple carbohydrates such as candy may help someone feel better in the short term, but actually cause the person to “crash” shortly thereafter. Making wise food decisions, especially when your feeling stressed out, or having an afternoon snack, can make a big difference in how you feel the rest of the day.

To help achieve a good mood from your food, keep the following tips in mind:
Reach for complex carbohydrates when your feeling stressed out or want a snack will help boost serotonin levels and give you a nutritional edge.

Foods that help keep you on the path to a good mood include fruits, vegetables, beans, peas, brown rice, and lentils. Reduce the amount of refined and processed foods you consume, which include crackers, bagels, white breads and pastas, soda, fruit juice, cookies and candy. Such foods will not help to keep your blood levels regulated, which can lead to unfavorable changes in your mood. Try to include some form of protein with each meal or snack, which will keep you feeling better for longer. Ideal choices include low-fat yogurt, seafood, tofu, and eggs. Getting enough Omega-3s in your diet can help keep you in the right frame of mind as well. You can get them through walnuts, fish and ground flaxseed.

Other nutrients that help improve mood include folate and vitamin B12. You can get those from whole grain cereals, wheat germ, broccoli, lentils, oatmeal, shellfish, and fortified soy milk.

Reduce the amount of caffeine you consume, especially if its closer to bedtime. Caffeine can have a huge impact on one’s mood, not to mention also prevent you from getting adequate sleep, which definitely impacts your mood. Too much caffeine can make you irritable and quick tempered.

Beyond diet, getting enough exercise, access to sunlight (15 minutes/day), and relaxation also helps to keep you feeling good mentally.

Spend a week tracking how you feel an hour after each meal and you will be surprised to see the impact that food has on your mood. If you want to stay in a positive frame of mind, start with what you are eating each day.

GLYCEMIC INDEX CHART

moxie — Sat, 14 Nov 2009 15:49:16 +0000

CATEGORY GCI RATING

PASTA

Fettucine, 6 oz 45

Linguine, 6 oz. 52

Macaroni, 5 oz. 47

Ravioli, meat, 4 large 39

Spaghetti, wheat, 1 cup 37

Spaghetti, white, 1 cup 44

Spiral, durum, 1 cup 43

Tortellini, cheese, 8 oz. 50

Vermicelli, 6 oz. 35

Lasagna, beef 47

SNACKS, DESSERTS, and MISCELLANEOUS

Vanilla wafers, 7cookies 77

Sponge cake, plain, 1 slice 46
Snickers candy bar 55

Pretzels, 1 oz. 83

Potato chips, 14 pieces 54

Popcorn, 2 cups 72

Pop tarts, chocolate, 1 tart 70

M&Ms peanut chocolate candy 33

Granola Bar, chewy, 1 oz. 61

Graham crackers, 4 squares 74

Doritos Corn chips, 1 oz. 72

Oatmeal cookie, 1 55

Rice cakes, plain, 3 cakes 80

Stoned wheat thins, 3 crackers 67

Water cracker, 3 crackers 78

Pound Cake, 60 g 38

Chocolate Cake mix, w/ frosting, 111 g. 38

Pancakes, from Shake Mix 67

Bran Muffin 65

Banana Bread, 3 oz. 47

Waffles 76

Croissant 67

Blueberry Muffin 59

Donut 76

Peanuts, 4 oz., 113g 14

Cashews, 1 oz 22

Pizza, 2 slices 30

DAIRY

Ice cream, vanilla, 10% fat 61

Low fat ice cream, 1 cup 50

Milk, whole, 1 cup 27

Milk, skim, 1 cup 32

Milk, 1% fat, chocolate, 1 cup 34

Pudding, ½ cup 43

Milk, Soy, 1 cup 31

Milk, Rice, low fat, 1 cup 79

Tofu frozen dessert, low fat, ½ cup 115

Yogurt, nonfat, fruit, 8 oz. 33

Yogurt, nonfat, artificial sweet, 8 oz. 14

Custard, ¾ cup 43

DRINKS

Coca Cola, 1 can, 12 oz. 77

Gatorade, 8 oz. 78

Fanta soft drink, 1 can, 12 oz. 63

Apple Juice, 1 cup, 8 oz 40

Orange Juice, 1 cup, 8 oz 50

Tomato Juice, 1 cup, 8 oz. 38

Chocolate Milk 1 cup, 8 oz. 34

Cranberry Juice, 1 cup, 8 oz. 52

Beer, 12 oz 66

FRUIT

Apple, 1 medium, 5 oz. 38

Apricots, 3 medium, 3 oz. 57

Banana, 5 oz. 55

Cherries, 10 large, 3 oz. 22

Grapefruit, ½ medium 25

Grapes, green, 1 cup 46

Kiwi, 1 medium 52

Mango, 1 small 55

Orange, 1 medium 44

Peach, 1 medium 30

Pear, 1 medium 38

Pineapple, 2 slices 66

Plums, 1 medium 69

Prunes, 6 29

Raisins, ¼ cup 64

Watermelon, 1 cup 72

Cantelope 65

Papaya 58

Plum 39

VEGETABLES

Broccoli, 10

Cauliflower, 10

Cabbage 10

Celery, 10

Parsnips, 80 g 97

Pumpkin, 80 g 75

Sweet Potato 54

Mushrooms 10

Carrots, 1 large, 80 g. 49

Beets, 3 oz., 80 g 64

Sweet corn, 80 g. 54

Potato, baked, medium 88

Potato, mashed, instant 86

Potato, French Fries, 4.3 oz. 75

Red Peppers 10

Onions 10

Lettuce 10

Corn 55

LEGUMES

Baked Beans, 4 oz. 48

Kidney Beans, dried, boiled 3 oz., 150g 27

Lima Beans, 3 oz, 150 g 32

Navy Beans, 3 oz.,150 g 38

Pinto Beans, dried, 4 oz. 45

Soy Beans, 3 oz. 18

Peas 48

Lentils, green, dried, boiled, 1 cup 30

Cannelini Beans 31

Garbanzo Beans (chickpeas) 33

White Beans 31

BREADS

Dark Rye, 1.7 oz. (pumpernickel) 51

Rye 76

French Baguette, 1 oz. 95

Hamburger bun 61

Kaiser Roll 73

Pita Bread, whole wheat 57

Sourdough, 1 slice 53

White Bread, 1 slice 70

Whole Wheat Bread, 1 slice 69

Stoneground Wheat Bread, 1 slice 53

Multigrain Bread, 1 slice 45

Wholegrain Bread, 1 slice 40

Bagel, plain, 72

CEREALS (without milk)

AllBran Kellogs, ½ cup 42

Bran Flakes, Post, 2/3 cup 74

Cheerios, 1 cup 74

Cocoa Krispies, 1 cup 77

Corn Chex, 1 cup 83

Corn Flakes, 1 cup 84

Corn Pops, 1 cup 84

Cream of Wheat, 1 oz. 74

Frosted Flakes, ¾ cup 55

Grapenuts Flakes, ¾ cup 80

Frosted Mini Wheats, 1 cup 58

Multi Bran chex, 1 cup 58

Muesli, 2/3 cup 43

Raising Bran, ¾ cup 73

Rice Chex, 1 ¼ cup 89

Shredded Wheat, ½ cup 83

Honey Smacks, ¾ cup 56

Special K, 1 cup 54

Total, ¾ cup 76

Oatmeal, 1 cup 58

RICE and GRAINS

Barley, pearled, ½ cup 25

Couscous, ½ cup 65

Instant, 1 cup, cooked 87

Uncle Bens, converted, 1 cup 44

Long grain White, 1 cup 41

Short grain, White, 1 cup 72

Brown rice (steamed) 50

Buckwheat 54

Bulgar 48

Basmati Rice 58