How to Get Your Blood Sugar Under Control
http://www.phlaunt.com/diabetes/14045524.php
The advice you will find below is an edited, updated version of the excellent advice written by a lady named Jennifer , which has helped thousands of people bring their blood sugars down to the level that gives an A1c test result in the 5% range. Note: The Jennifer who wrote the advice is not the same person as the Jenny who maintains these pages.
How to Lower Your Blood Sugar
Step 1: Eat whatever you've been eating and write it all down Eat normally, but use your blood sugar meter to test yourself at the following times. Write down what you ate and what your blood sugar results were:
Upon waking (fasting)
1 hour after each meal
2 hours after each meal
What you will discover by this is how long after a meal your highest reading comes... and how fast you return to "normal." Also, you may learn that a meal that included bread, fruit or other starches and sugars (carbohydrates) gives you a higher reading.
Step 2: For the next few days cut back on your carbohydrates Eliminate breads, cereals, rice, beans, any wheat products, potato, corn, and fruit. Get all of your carbohydrates from veggies. Test your modified meals using the same schedule above. See what impact you can make on your blood sugar by eliminating various high carbohydrate foods. The closer we get to non-diabetic readings, the greater chance we have of avoiding horrible complications. Here are what doctors currently believe to be non-diabetic readings:
Fasting blood sugar
under 100 mg/dl (5.5 mmol/L)
One hour after meals
under 140 mg/dl (7.8 mmol/L)
Two hours after meals
under 120 mg/dl (6.6 mmol/L)
If you can do better than this, go for it. At a minimum, The American College of Clinical Endocrinologists recommends that people with diabetes keep their blood sugars under 140 mg/dl (7.8 mmol/L) two hours after eating. When you achieve normal blood sugar targets, you can start cautiously adding back carbohydrates, making sure to test after each meal. Stop adding carbohydrates as soon as you get near your blood sugar targets. Recent studies have indicated that your "after meal" numbers are those most indicative of future complications, especially heart problems.
Step 3: Test Test Test!Remember, we're not in a race or a competition with anyone but ourselves. Play around with your food plan. Test, test, test! Learn what foods cause blood sugar spikes and what foods cause cravings. Learn which foods give you healthy blood sugars. No matter what anyone tells you, if a food raises your blood sugar over the targets you are aiming for, that food should not be part of your diabetes food plan. Your blood sugar meter will tell you what the best "diabetes diet" is for your body. Use it and regain your health!
Thursday, August 13, 2009
Monday, August 3, 2009
Naked Carbs May Lead to Insulin Spikes
http://www.gardenoflifeusa.com/OurCompany/Articles/DailyHealthArticleDisplay/tabid/1539/ContentPubID/373/settmid/3463/Default.aspx
Naked Carbs May Lead to Insulin Spike
You probably know that you should not eat your carbs naked, but do you know why you shoudn't? It has something to do with the glycemic index.
You may have heard of the glycemic index. Simply put, the glycemic index is a measure of how fast insulin (a hormone released by the pancreas to manage blood glucose levels) rises in response to the amount of glucose or sugar entering the bloodstream. Here’s how it works: the faster glucose arrives into the bloodstream and the higher the amount of that sugar, the higher the glycemic index of that food.
Carbohydrates, especially refined carbohydrates, have a higher glycemic index and will enter the bloodstream much faster than proteins or fats do. Most of us know that too many carbohydrates, especially those from refined sources, not only cause insulin spikes but can also cause the body to store excess carb intake as body fat.
If the release of insulin is too frequent due to foods high on the glycemic index, cells can eventually become desensitized to insulin--a condition associated with cardiovascular disease , high blood pressure, adult-onset diabetes, blood fat abnormalities, and obesity.
And that brings us to this: one thing you can do to avoid the insulin spikes is to never eat your carbs naked. By that, we mean to couple your carbs (healthy ones) with a healthy protein or fat. Insulin is released quickly in response to carbohydrates, and if carbs are eaten alone, insulin levels can skyrocket. And our culture sure has its share of over-abundant carbohydrate intake. And sugars, including fructose and high-fructose corn syrup, have been major players.
In fact, as early as the 1970s, studies were indicating the correlation between refined carbohydrate intake and increases in degenerative conditions like diabetes, hypertension and heart disease. Likewise, further studies indicated that the addition of sugar to our diets gleaned a large increase in heart disease and diabetes. Pioneering studies resonate with current studies indicating that increased sugar consumption eerily mirrors the increase in the incidence of cardiovascular disease—and some of it has to do with the hormone insulin.
You may be wondering what effects high insulin levels (due to high carbohydrate and sugar consumption) can have on the body. According to Ann Louise Gittleman, author of How to Stay Young and Healthy in a Toxic World, sustained high insulin levels can increase cholesterol production, increase fat storage, and lead to hypertension. Likewise, Ralph DeFronzo, M. D., of the University of Texas Health Center, believes that high blood pressure, high cholesterol, and obesity are symptoms of underlying hyperinsulinemia.
And DeFronzo is not alone. Additional studies conclude that sugar intake (especially fructose intake) may be a risk factor for hypertension, insulin resistance, hypertriacylglycerolemia, obesity, type 2 diabetes, preeclampsia, chronic kidney disease, stroke, and cardiovascular disease—all bad things for health.
The bottom line? Avoid sugar, especially fructose and high fructose corn syrup, and be sure to eat foods with a low glycemic index, including organically grown non-starchy vegetables, nuts, seeds, beans and legumes (soaked first for optimal benefits) and sprouted grains. Non-starchy vegetables include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green beans, lettuce, mushrooms, onions, spinach, squash, and tomatoes.
And when you do eat healthy carbs, be sure to pair them with a healthy protein or fat. It’s a combination your insulin levels will appreciate--and ensures that you never eat your carbs naked.
Naked Carbs May Lead to Insulin Spike
You probably know that you should not eat your carbs naked, but do you know why you shoudn't? It has something to do with the glycemic index.
You may have heard of the glycemic index. Simply put, the glycemic index is a measure of how fast insulin (a hormone released by the pancreas to manage blood glucose levels) rises in response to the amount of glucose or sugar entering the bloodstream. Here’s how it works: the faster glucose arrives into the bloodstream and the higher the amount of that sugar, the higher the glycemic index of that food.
Carbohydrates, especially refined carbohydrates, have a higher glycemic index and will enter the bloodstream much faster than proteins or fats do. Most of us know that too many carbohydrates, especially those from refined sources, not only cause insulin spikes but can also cause the body to store excess carb intake as body fat.
If the release of insulin is too frequent due to foods high on the glycemic index, cells can eventually become desensitized to insulin--a condition associated with cardiovascular disease , high blood pressure, adult-onset diabetes, blood fat abnormalities, and obesity.
And that brings us to this: one thing you can do to avoid the insulin spikes is to never eat your carbs naked. By that, we mean to couple your carbs (healthy ones) with a healthy protein or fat. Insulin is released quickly in response to carbohydrates, and if carbs are eaten alone, insulin levels can skyrocket. And our culture sure has its share of over-abundant carbohydrate intake. And sugars, including fructose and high-fructose corn syrup, have been major players.
In fact, as early as the 1970s, studies were indicating the correlation between refined carbohydrate intake and increases in degenerative conditions like diabetes, hypertension and heart disease. Likewise, further studies indicated that the addition of sugar to our diets gleaned a large increase in heart disease and diabetes. Pioneering studies resonate with current studies indicating that increased sugar consumption eerily mirrors the increase in the incidence of cardiovascular disease—and some of it has to do with the hormone insulin.
You may be wondering what effects high insulin levels (due to high carbohydrate and sugar consumption) can have on the body. According to Ann Louise Gittleman, author of How to Stay Young and Healthy in a Toxic World, sustained high insulin levels can increase cholesterol production, increase fat storage, and lead to hypertension. Likewise, Ralph DeFronzo, M. D., of the University of Texas Health Center, believes that high blood pressure, high cholesterol, and obesity are symptoms of underlying hyperinsulinemia.
And DeFronzo is not alone. Additional studies conclude that sugar intake (especially fructose intake) may be a risk factor for hypertension, insulin resistance, hypertriacylglycerolemia, obesity, type 2 diabetes, preeclampsia, chronic kidney disease, stroke, and cardiovascular disease—all bad things for health.
The bottom line? Avoid sugar, especially fructose and high fructose corn syrup, and be sure to eat foods with a low glycemic index, including organically grown non-starchy vegetables, nuts, seeds, beans and legumes (soaked first for optimal benefits) and sprouted grains. Non-starchy vegetables include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green beans, lettuce, mushrooms, onions, spinach, squash, and tomatoes.
And when you do eat healthy carbs, be sure to pair them with a healthy protein or fat. It’s a combination your insulin levels will appreciate--and ensures that you never eat your carbs naked.
Thursday, July 23, 2009
Genetics and Diabetes
Diabetes Causes Obesity
Gabe Mirkin, M.D.
According to Charles Darwin, people who inherit genes that make them sick give birth to children who die early and the gene disappears, but the gene for diabetes has been with us for millions of years and diabetes will plague the human race forever.
In times of plenty, a diabetic eats too much and dies from heart attacks, strokes, cancers, kidney failure and blockage of arteries. However, these deaths occur late in life, long after the diabetic has borne children.On the other hand, when there is not enough food to go around, diabetics live the longest because they store fat best and burn the fewest calories. For example, the Pima Indians who live in the deserts of Arizona and New Mexico used to be thin warriors able to survive on 700 calories a day, compared to the average European who couldn't make it on twice that amount. When Pimas eat the fattening Western diet, they are almost all obese and more than 70 percent become diabetic.
Eating raises body temperature to burn more calories. People who develop late-onset diabetes produce the least insulin that produces the least heat to convert the most calories into fat. So prevention of diabetes, and obesity in diabetics, is to keep blood levels of insulin low by preventing blood sugar levels from rising too high after meals. Avoid bakery products, pastas, sugar added foods and beverages. Eat root vegetables and fruits only with meals. If necessary, your doctor will prescribe drugs.
S Camastra, E Bonora, S DelPrato, K Rett, M Weck, E Ferrannini. Effect of obesity and insulin resistance on resting and glucose-induced thermogenesis in man. International Journal of Obesity, 1999, Vol 23, Iss 12, pp 1307-1313. In healthy humans, age, lean mass and respiratory quotient are the main independent determinants of resting thermogenesis. In contrast, insulin sensitivity and, to a lesser extent, abdominal obesity are the principal factors controlling glucose-induced thermogenesis.
Gabe Mirkin, M.D.
According to Charles Darwin, people who inherit genes that make them sick give birth to children who die early and the gene disappears, but the gene for diabetes has been with us for millions of years and diabetes will plague the human race forever.
In times of plenty, a diabetic eats too much and dies from heart attacks, strokes, cancers, kidney failure and blockage of arteries. However, these deaths occur late in life, long after the diabetic has borne children.On the other hand, when there is not enough food to go around, diabetics live the longest because they store fat best and burn the fewest calories. For example, the Pima Indians who live in the deserts of Arizona and New Mexico used to be thin warriors able to survive on 700 calories a day, compared to the average European who couldn't make it on twice that amount. When Pimas eat the fattening Western diet, they are almost all obese and more than 70 percent become diabetic.
Eating raises body temperature to burn more calories. People who develop late-onset diabetes produce the least insulin that produces the least heat to convert the most calories into fat. So prevention of diabetes, and obesity in diabetics, is to keep blood levels of insulin low by preventing blood sugar levels from rising too high after meals. Avoid bakery products, pastas, sugar added foods and beverages. Eat root vegetables and fruits only with meals. If necessary, your doctor will prescribe drugs.
S Camastra, E Bonora, S DelPrato, K Rett, M Weck, E Ferrannini. Effect of obesity and insulin resistance on resting and glucose-induced thermogenesis in man. International Journal of Obesity, 1999, Vol 23, Iss 12, pp 1307-1313. In healthy humans, age, lean mass and respiratory quotient are the main independent determinants of resting thermogenesis. In contrast, insulin sensitivity and, to a lesser extent, abdominal obesity are the principal factors controlling glucose-induced thermogenesis.
Friday, July 10, 2009
Gratitude List
I'm in quest of order and peace in my life so I thought making a list of aspects of my life that I'm grateful for would be a great start.
Having God in my life
Being a Mom to my beautiful daughters
Experienced being married
Marrying someone I really loved
I have a college degree in English
I know yoga
I can read. It helps me find solutions to obstacles in my life
Having a religious background
Having the ability to compromise/bend
The ability to change
The ability to look at myself honestly
The ability to accept things as it is
I love my life
I'm willing to try.
I won't give up.
I love to smile.
I look to the gifts in every experience.
I'm willing to look at what's happenned in order to move forward.
I'm willing to learn.
Having God in my life
Being a Mom to my beautiful daughters
Experienced being married
Marrying someone I really loved
I have a college degree in English
I know yoga
I can read. It helps me find solutions to obstacles in my life
Having a religious background
Having the ability to compromise/bend
The ability to change
The ability to look at myself honestly
The ability to accept things as it is
I love my life
I'm willing to try.
I won't give up.
I love to smile.
I look to the gifts in every experience.
I'm willing to look at what's happenned in order to move forward.
I'm willing to learn.
Monday, July 6, 2009
Omega-3's (FISH OIL)
OMEGA-3'S PREVENT HEART ATTACKS IN DIABETICS
Gabe Mirkin, M.D.
Studies from Harvard School of Public Health show that omega-3 fatty acids help to prevent heart attacks and death from heart attacks in diabetic women (1).
Omega-3 fatty acids are found in most fish and most seeds such as whole grains, beans, seeds and nuts. Hundreds of studies show that they help prevent strokes and heart attacks and reduce both systolic and diastolic blood pressure, and lower blood levels of insulin and blood sugar (2). They also help to prevent certain types of cancers and reduce swelling in diseases such as arthritis and psoriasis. The Harvard researchers followed 5103 female nurses with diagnosed type 2 diabetes but who, at the start, did not have any evidence of heart disease or cancer. Of these diabetics, 362 suffered heart attacks and 468 died. Those who ate fish had a very low incidence of heart attacks and death.
1)Fish and long-chain omega-3 fatty acid intake and risk of coronary heart disease and total mortality in diabetic women. Circulation, 2003, Vol 107, Iss 14, pp 1852-1857. FB Hu, EY Cho, KM Rexrode, CM Albert, JE Manson. Hu FB, Harvard Univ, Sch Publ Hlth, Dept Nutr, 665 Huntington Ave, Boston,MA 02115 USA 2) Omega-3 fatty acids and non-communicable diseases. Chinese Medical Journal, 2003, Vol 116, Iss 3, pp 453-458. D Li. , Hangzhou Univ Commerce, Dept Food Sci, Hangzhou 310035, PEOPLES R CHINAChecked 8/9/05
Gabe Mirkin, M.D.
Studies from Harvard School of Public Health show that omega-3 fatty acids help to prevent heart attacks and death from heart attacks in diabetic women (1).
Omega-3 fatty acids are found in most fish and most seeds such as whole grains, beans, seeds and nuts. Hundreds of studies show that they help prevent strokes and heart attacks and reduce both systolic and diastolic blood pressure, and lower blood levels of insulin and blood sugar (2). They also help to prevent certain types of cancers and reduce swelling in diseases such as arthritis and psoriasis. The Harvard researchers followed 5103 female nurses with diagnosed type 2 diabetes but who, at the start, did not have any evidence of heart disease or cancer. Of these diabetics, 362 suffered heart attacks and 468 died. Those who ate fish had a very low incidence of heart attacks and death.
1)Fish and long-chain omega-3 fatty acid intake and risk of coronary heart disease and total mortality in diabetic women. Circulation, 2003, Vol 107, Iss 14, pp 1852-1857. FB Hu, EY Cho, KM Rexrode, CM Albert, JE Manson. Hu FB, Harvard Univ, Sch Publ Hlth, Dept Nutr, 665 Huntington Ave, Boston,MA 02115 USA 2) Omega-3 fatty acids and non-communicable diseases. Chinese Medical Journal, 2003, Vol 116, Iss 3, pp 453-458. D Li. , Hangzhou Univ Commerce, Dept Food Sci, Hangzhou 310035, PEOPLES R CHINAChecked 8/9/05
Wednesday, July 1, 2009
Chromium Picolinate
Let's take a look at the possible benefits of chromium picolinate:
Chromium works with insulin to transport glucose to the body's cells to produce energy. As such it may improve glucose metabolism, which could help regulate weight.As it may be helpful in assisting insulin, chromium picolinate benefits may include treating Type II Diabetes, as decreased chromium levels are a characteristic of the disease.Some other purported benefits include: appetite suppression, muscle building and heart disease prevention.
Now let's look at the possible dangers of chromium picolinate:
Although research is limited, there are some studies that point to chromium picolinate cancer causing ability. In a study on hamsters, it was shown to alter genetic material in cells, which raises concerns about cancer risk.There have also been cases of kidney failure and muscle breakdown, but these dangers of chromium picolinate were associated with very large dosages.
http://www.herbal-supplements-guide.com/benefits-of-chromium-picolinate.html
Chromium works with insulin to transport glucose to the body's cells to produce energy. As such it may improve glucose metabolism, which could help regulate weight.As it may be helpful in assisting insulin, chromium picolinate benefits may include treating Type II Diabetes, as decreased chromium levels are a characteristic of the disease.Some other purported benefits include: appetite suppression, muscle building and heart disease prevention.
Now let's look at the possible dangers of chromium picolinate:
Although research is limited, there are some studies that point to chromium picolinate cancer causing ability. In a study on hamsters, it was shown to alter genetic material in cells, which raises concerns about cancer risk.There have also been cases of kidney failure and muscle breakdown, but these dangers of chromium picolinate were associated with very large dosages.
http://www.herbal-supplements-guide.com/benefits-of-chromium-picolinate.html
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