Diabetes Diet GI (Glycemic Index) Tips

18 11 2008

A good way to manage diabetes through diet is to understand the Glycemic Index (GI).   This is an index that ranks carbohydrate foods on a scale from 0-100.  The higher the GI value the greater the absorption of the food sugar and therefore the greater the blood sugar (glucose) levels in the body. Remember, when a diabetic increases blood sugar then the body requires more insulin.  This is not good for a diabetic. The food groups listed below are carbohydrates that are slower to digest and absorbed.  This helps the body to keep blood sugars lower.

I wrote “Diabetes a Serious Disease,” filed within our health repository including many more disease prevention health articles.  In this article I define diabetes types and insulin function which is critical to metabolize the body’s sugar in order to maintain good health and not risk serious disease, or agitate an existing health condition.

Lower glycemic foods are slower to digest mitigates damage to nerves and blood vessels and also delays hunger pains which aid in managing weight.  Don’t be fooled and falsely lead to believe low glycemic foods allows one an open invite to consumption without thought to calories.  Eating too much of anything, including healthy foods can increase your body weight.

One last note of importance before I provide the popular listing of foods…  The American Diabetes Association and American Dietetic Association have not yet adapted the GI concept.  If you are/aren’t a diabetic and have been having weight management problems, I highly recommend you see your physician and request a blood draw and/or other test to ensure your blood sugars are being maintained at safe levels.   Also, discuss managing your diet through food selections under the Lower Glycemic Food Index (GI) below.

Lower Glycemic Food Index (GI). Slower Acting Carbohydrates (Recommend More in Diabetic Diet) Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates (Recommend Less in Diabetic Diet) Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

Since I’m not one to follow the letter of the law regarding my own personal diet and cannot give up everything I enjoy; I do recommend you try switching out some foods in your diet to assist in keeping your blood sugars lower and to assist in managing your weight.   I recommend you vary some of the higher glycemic foods consumed daily, to some of the Lower Glycemic Food Index (GI) options.  I’m not advocating an increase in consuming more carbohydrates but instead, substituting carbohydrate food types when considering meal preparation.  Over consumption, regardless of GI food composition would not help you in maintaining, or achieving your weight goals.  If you’d like a larger listing of Lower GI carbohydrates; health stores, magazines, Internet, nutritionist can easily provide this information.

If you’d just like to prepare healthier foods for your family, visit our integrated magazine store and/or health store to find recipe books, diet cook books, etc.  These books & magazines provide a plethora of different ideas on how you can prepare tasteful foods for those with diabetes, or those with weight loss goals, etc.  Our integrated wellness stores also have coupon savings!”  These health magazines can provide more tips, tricks and recommendation in maintaining good health.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





Why Should You be Concerned about Triglycerides?

25 10 2008

Q.   What are Triglycerides, should I be concerned?   I received my blood test last week and my triglyceride count was 184.  I was told this is average for my age.  I also had another friend of mine tell me this is high.  I’m not sure I understand what this means to my health.  Can you help provide a little insight?

A.    In a world where everyone is pinched for time; meal preparations within most family units now rely heavily on processed foods for convenience.  Our country has an obesity epidemic in mass proportions occurring especially seen within our children.  It is my opinion triglycerides should be as concerning to an individual that watches their cholesterol intake.  If you are concerned about your cholesterol also take stock of your triglyceride count.   Before I answer your question directly, let me provide a brief outline of what triglycerides represent to our health and why we should care about them.

Triglycerides are a type of fat in your blood much like cholesterol.   Neither one of these fats can dissolve in the blood.  Both fats use lipoproteins to circulate these fats throughout the body to be used by the metabolism.  Cholesterol function is to build cells and various hormones.  Triglyceride function is to provide the body with energy.   However, too much (high levels) of either of these blood fats for long periods of time create health risk and disease.  High triglycerides like cholesterol is thought to cause, or contribute to hardening of the arteries, or increasing the artery wall thickness (atherosclerosis).  Most of us know these conditions can lead to stroke, heart attack and heart disease.  High triglycerides also may trigger diabetes,  or create disease in the thyroid, liver and kidney.  Suspect you may have high triglyceride levels in your blood if you have too much fat around the waist.  “More often than not,” obesity and disease have a direct correlation with high triglycerides, high cholesterol, High blood sugar (glucose) and high blood pressure.  Check your “health risk” to potential disease by entering your weight/height into our fitness calculator at our healthblog page tab (click on the Fitness Calculator Link).

Without a blood test to indicate your level of triglycerides, one may suspect an elevation of the two blood fats if you typically over consume without regard to food intake.  This is not to say one consumes more, or less fatty, or cholesterol type foods.  Blood counts could be inverted.  In other words, you may watch your cholesterol, but because of other food choices, or hormone inefficiencies, consumption of triglycerides in your foods, or hormones don’t store blood fats adequately which can create a constant elevation of  triglycerides above normal levels (hypertriglyceridemia).

Although I believe your triglyceride levels appear decent opposed to many other counts I have seen, the normal level within the medical community sees a normal triglyceride level to be less than 150mg/dl.   Your count of 184 is considered “Borderline High 150 to 199 mg/dl.  High 200 to 499mg/dl, Very High 500mg/dl or above. Note:  Prescriptions can elevate your triglyceride levels, such as birth control pills, diuretics, steroids and breast cancer drug Tamoxifen, etc. 

 RECOMMENDATIONS:

 1.  Maintain “Ideal Body Weight,” Use our Fitness Calculator at home site to determine your IBW.

2.  Reduce excess calorie consumption, especially baked goods, processed foods, sugar, white flour. 

3.  Reduce trans fats found in many baked goods, cooking, crackers, chips, snack cakes etc.  Note – Just because a product states low trans fat there is still trans fat in most of these types of foods!  Even low level trans fat consumption could increase risk of disease.

4.  Avoid Alcohol.

5.  Exercise aerobically at least 30 minutes daily.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.

 

 

 
 
 
 
 
 

 





Intestinal Bacteria & Disease Correlation

8 04 2008

Marc at Work in the Office MAE Video IBS and How It Impacts Everything that is Biological-Even Healthy Skin 

Did you know that your digestive system is at risk if your bacterial colonies are out of balance between the good probiotics (bacterial microorganisms) and bad bacteria?  “Good bacteria are used by the gut to prevent and treat certain illnesses and general wellness.” Our lower intestine requires at least 85% of friendly bacterial colonies to fight off microorganisms such as E. coli and salmonella.  Our colon can maintain health with a 15% balance of bad bacteria (most people have these percentages reversed).  It is my opinion the best “good” bacteria is found within Flora.   God had intended to balance our good flora bacteria by nature through ingestion of raw vegetables and fruits.  However, soil based good organisms have been reported destroyed since the use of insecticides and later, herbicides in commercially grown food soils.  People are now supplementing their diets with probiotics more than ever.  Americans interest in probiotic health benefits and spending has nearly tripled from 1994 to 2003 (ncam.nih.gov/health/probiotics).  The bad bacteria (antibiotics), better known as unfriendly bacteria, or microorganisms are at war with your good bacteria.  These unfriendly bacteria come in the form of disease-causing yeasts, fungi and parasites.   Research now shows a connection with regard to bacterial balance and nutrient absorption.  A side note: Probiotics are widely used for treatment of Candida where probiotic formulations vary for best benefits. 

“Research continues to explore and find encouraging evidence from specific probiotic formulations that has a benefit and suppressing properties which control the unfriendly bacterial growth in the gut.  By supplementing ones diet with the proper balance of “Flora probiotics” which nature no longer provides, or to very little degree “the probiotic benefit through flora supplementation can be realized.”  An individual suffering with one or more of the following symptoms stands a good chance at receiving relief and a significant health benefit by supplementing the diet with “Flora” probiotic [Check into our health store].  The best flori products seem to be in capsules, tablets, or powders.  The following list identifies symptoms caused from an over concentration of unfriendly bacteria residing within the bodies gut.  Unfriendly Bacteria Symptoms:  Infectious diarrhea, or constipation, IBS (Irritable Bowel Syndrome) [read our IBS article at home page, under syndicated articles], Inflammatory bowel disease, bloat, gas, stomach ulcers, tooth decay, periodontal disease, vaginal infections, skin infections, “respiratory infections that children acquire in daycare,” diverticulitis & colitis, etc.  Benefits:  Ease chronic yeast infections, enhanced immunity, intestinal support, maintain a healthy balance of intestinal micro flora, or probiotics, better intestinal absorption of nutrients, inhibit growth of bad bacteria (or pathogens), improve lactose intolerance, healthy radiant skin, nails and hair, alleviate flatulence, etc.  

Recommendation to Improve Good Bacteria Balance,
1.   Increase flori balance and daily vitamin and mineral (V/M) supplements to improve digestion, anti-oxidant benefits, nutrient absorption  and  immune system. (see our Florify product).

2.  See our all Natural Affiliate Purity Product Supplements.
3.  If your drinking water is heavily chlorinated, buy bottled water.  Chlorine kills good bacteria.
4.   Improve your eating habits to receive better nutrients.  Also reduce daily stress.
 5.  Discontinue use of antibiotics in food production as well as medical treatment.
6.    Consume:  Yogurt, fermented and unfermented milk, miso, tempeh, soy beverages, and garlic.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing, www.mirrorathlete.com ,   Sign up for your Free eNewsletter.





Alzheimer's Disease and Aluminum a Major Contributor?

14 01 2008

Why is Alzheimer’s disease the 4th leading cause of death among our elderly, only behind heart disease, cancer and stroke?  The World Health Organization to include many other research teams has determined there’s an overwhelming correlation with chemical pollution and the elderly.  Research strongly suggests the common denominator to Alzheimer’s disease is aluminum.  Aluminum happens to be the 3d most common element we are exposed to in our environment on a daily basis.  Some consumers are more exposed and susceptible to aluminum, or have no knowledge of the potential health risk through exposure.  This simply is due to the unknown properties of aluminum and how it is being introduced into our food chain and everyday use products.  Autopsies have found high concentrations of aluminum in the brain matter of deceased Alzheimer’s patients.  Studies show us you are 3 times more likely to develop Alzheimer’s through the use of arousal anti-perspirants containing aluminum.  Also, municipal water that is treated with alum (aluminum sulfate).  Both entrants into the body are absorbed easily through consumption and may be easily absorbed by the brain through the nasal cavity (Public health reports, Natural health, University of California, Berkeley Wellness Letter).

Concerned about metal particulates from frying pans where the tephlon stick surface has become scratched and aluminum exposed, I immediately began my kitchen inspection.  “Off topic, it’s a noteworthy thought to keep in the back of your head…manufacturers of tephlon (M3 and Dupont research) show no conclusive proof that tephon puts your health at risk.”  However, there is much research suggesting when you get into varying chemical sealant composites to bind-bond-seal the aluminum or copper cookware as “THE” protective “HEAT” barrier, this may present other known & unknown health risks.  With regard to local municipalities, how does one find out “how much” alum “aluminum” is added to our water?  And why is this necessary?   The amount necessary to reduce algae and turbidity creating crystal clear drinking water from our city utilities dictates the amount of aluminum sulfate required.  If you drink city water, you are ingesting alum.  Due to the unanswered link between Alzheimer’s and aluminum, (some scientists) are urging the use of ferric sulfate, or calcium sulfate in municipal water as opposed to aluminum sulfate to accomplish the job.

Recommendations:  I personally searched for old home products “deodorants” with the ingredient aluminum contained within the product.  I couldn’t find any, I converted my entire home over to clean green household products that can be found at my website.  The medical research correlation between Alzheimer’s disease and aluminum is so convincing a prudent person would remove “all” product and cooking utensils (pots and pans), cosmetics, to include aerosols made of, or containing aluminum. If you see the word alum (aluminum), seriously consider removing the product from your home.  Off Topic, but relevant [in general], if “ANY” product has the words, “KEEP OUT OF REACH OF CHILDREN” WHY?  If the product is not good for your children, it certainly can’t be good for you.  If you drink beverages made from aluminum cans, I highly recommend you switch to bottles.  I’m not sure how to advice you with the drinking water…there are far too many variable pertaining to concentration.  Contact your local municipality and ask about aluminum sulfate in your drinking water you decide…is bottled water any better?  We’ll cover this issue as a future topic.

 Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing @ www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.
 





Alzheimer’s Disease and Aluminum a Major Contributor?

14 01 2008

Why is Alzheimer’s disease the 4th leading cause of death among our elderly, only behind heart disease, cancer and stroke?  The World Health Organization to include many other research teams has determined there’s an overwhelming correlation with chemical pollution and the elderly.  Research strongly suggests the common denominator to Alzheimer’s disease is aluminum.  Aluminum happens to be the 3d most common element we are exposed to in our environment on a daily basis.  Some consumers are more exposed and susceptible to aluminum, or have no knowledge of the potential health risk through exposure.  This simply is due to the unknown properties of aluminum and how it is being introduced into our food chain and everyday use products.  Autopsies have found high concentrations of aluminum in the brain matter of deceased Alzheimer’s patients.  Studies show us you are 3 times more likely to develop Alzheimer’s through the use of arousal anti-perspirants containing aluminum.  Also, municipal water that is treated with alum (aluminum sulfate).  Both entrants into the body are absorbed easily through consumption and may be easily absorbed by the brain through the nasal cavity (Public health reports, Natural health, University of California, Berkeley Wellness Letter).

Concerned about metal particulates from frying pans where the tephlon stick surface has become scratched and aluminum exposed, I immediately began my kitchen inspection.  “Off topic, it’s a noteworthy thought to keep in the back of your head…manufacturers of tephlon (M3 and Dupont research) show no conclusive proof that tephon puts your health at risk.”  However, there is much research suggesting when you get into varying chemical sealant composites to bind-bond-seal the aluminum or copper cookware as “THE” protective “HEAT” barrier, this may present other known & unknown health risks.  With regard to local municipalities, how does one find out “how much” alum “aluminum” is added to our water?  And why is this necessary?   The amount necessary to reduce algae and turbidity creating crystal clear drinking water from our city utilities dictates the amount of aluminum sulfate required.  If you drink city water, you are ingesting alum.  Due to the unanswered link between Alzheimer’s and aluminum, (some scientists) are urging the use of ferric sulfate, or calcium sulfate in municipal water as opposed to aluminum sulfate to accomplish the job.

Recommendations:  I personally searched for old home products “deodorants” with the ingredient aluminum contained within the product.  I couldn’t find any, I converted my entire home over to clean green household products that can be found at my website.  The medical research correlation between Alzheimer’s disease and aluminum is so convincing a prudent person would remove “all” product and cooking utensils (pots and pans), cosmetics, to include aerosols made of, or containing aluminum. If you see the word alum (aluminum), seriously consider removing the product from your home.  Off Topic, but relevant [in general], if “ANY” product has the words, “KEEP OUT OF REACH OF CHILDREN” WHY?  If the product is not good for your children, it certainly can’t be good for you.  If you drink beverages made from aluminum cans, I highly recommend you switch to bottles.  I’m not sure how to advice you with the drinking water…there are far too many variable pertaining to concentration.  Contact your local municipality and ask about aluminum sulfate in your drinking water you decide…is bottled water any better?  We’ll cover this issue as a future topic.

 Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2008 Copyright.  All rights reserved, Mirror Athlete Publishing @ www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.