Diabetes and Diet

Controlling diabetes does not mean that you are advised to starve. You have specific foods to eat and specific food to avoid so that your blood sugar level is maintained. You can go ahead with your food habits, but your position is like that of a horse. Gallop forward, but well controlled by the jeans.

You will be put on restrictions with regard to certain types of foods, but you will begin to taste some of the items, which you have not hitherto been fortunate enough to taste. This change in food pattern will be for the better, diabetes or no diabetes.

When you study the recipes for diabetes, you will realize the importance of diet in your life. Hitherto, what you have been doing? Dump into the stomach anything that appeals to your eyes, anytime. Since you need to control your diabetes, don't be emotional in your food habits. Be factual and realistic.

For treating diabetes, you can not say with certainty that this one is good for you and that one is not good for you. It is a trial and error method. You will have to view the food from its medicinal content point of view.

As a rule, you know that when you are out to control diabetes, you avoid heavy meals, instead you take food in small quantities, several times in a day. Several times, does not mean that you go on eating at the interval of every two hours.

It is better if you draw a time table for your eating, and what you should take for the breakfast, lunch and dinner. This disciplined approach to the food itself would be part of the recovery process.
Diabetes is not a time bound disease as such; it's all about controlling. Diabetes is such a widespread malady that in every County, there exists a diabetic association which will give you the latest about this disease.

The underlying point about any system or procedure that you follow with regard to the intake of food, is that you need to control the insulin level within your body.
So, your emphasis should be on citrus fruits and fruits and vegetables in which the fiber content is more. Some foods release the insulin in to the blood slowly. This is Nature's way to control the sugar level within your body.

There is an ancient, trusted method to make your food items tasty and good from the point of view of controlling the diabetes. Along with every meal, take some fresh curry leaves. This item, taken regularly over a period of 6 months, has the capacity to cure even the hereditary diabetes.

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Cashew Your Way to Health

Diet To Lower Triglycerides

A high triglyceride level has been shown to increase the risk of stroke and heart attack by as much as 60% even if the Cholesterol level is normal. Simple changes in the diet may help with high triglyceride levels. This article discusses several ways to use the diet to lower triglycerides.


Triglycerides are naturally occurring fats that come from both dietary intake and are manufactured within the body. When present in high levels in the bloodstream, they are blood vessel clogging fats. Triglycerides are considered to be largely responsible for diseases such as atherosclerosis, arteriosclerosis, and venous and arterial occlusion in areas such as the lower legs, heart and brain. While medications to lower triglycerides are available, they have considerable side effects and most experts agree that controlling the diet is the best place to start when attempting to lower triglyceride levels. Many people are successful in lowering triglycerides to normal healthy levels simply through a healthy diet.


The first step to improving the diet in a person with high triglycerides might be to avoid refined carbohydrates. Refined carbohydrates such as white sugar, corn syrup, white flour and foods containing large amounts of these products are a major contributor to high triglyceride levels. Many think that fat content in the diet is the most important factor in reducing triglyceride levels but experts agree that the biggest problem is refined sugar and other simple carbohydrates. Instead of eating processed white flour, one should consume more whole grain products, fibrous foods and other carbohydrates with a low glycemic index such as vegetables, fruits and nuts. Total carbohydrate consumption should be approximately 50% of the total caloric intake.


The second step in controlling the triglyceride levels through diet might be to limit fat consumption to no more than 20 to 30% of the total caloric intake. These calories should be composed of healthy oils such as olive oil, canola oil, safflower oil and peanut oil along with eating foods high in unsaturated fats such as avocados and nuts. In addition, omega 3 fatty acids are present in large amounts in oily fish and have been proven to aid cardiac health. Fish is a healthy substitute for other meats with saturated fat such as beef and pork. Eating fish on a regular basis has been proven to lower cholesterol and triglycerides and to improve cardiac health by as much as 40%.


Losing weight by reducing total calorie consumption and exercising is also important step for reducing health risks of high triglyceride levels in overweight individuals. Obesity is a common contributor to type II diabetes which is known to increase the risk factors and frequency of diseases commonly caused by high triglyceride levels such as arteriosclerosis and atherosclerosis as well as the end results of stroke and heart attack.


In conclusion, many people will benefit from a diet to lower triglycerides. The three best options to accomplish this appear to be reducing refined carbohydrate consumption, limiting fat intake to healthy oils, and losing weight by reducing total calorie consumption.

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Research-proven information on the best diet to lower triglycerides. Discover how to lower triglycerides naturally, much more effective than any supplement or medication ever can. Go to:
http://www.lowertriglycerides.org

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EXCELLENT pdf on Food Plans and Recipes!

http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf

Good recipe sites for health and weight loss

Healthy Recipes from the Mayo Clinic

American Heart Association Recipes

American Council of Exercise Recipes

Healthy Recipes

Cooking the Heart Healthy Way

American Institute for Cancer Research Recipes

Recipe and Meal Planner Guide

Diabetic Recipes

Searchable by category (low fat, low cholesterol, etc)

Healthy Eating on a Budget

1. Don’t shop hungry. If you shop when you are hungry, you are more likely to buy more than you need and possibly buy less healthy items that appeal to you at that moment.


2. Try to go grocery shopping without children. Stores put foods that many children like such as candy and sugary cereal where they can see and reach them. These foods are often advertised with characters that appeal to children. If you must bring children, grocery shopping can be a great way to teach them about food and nutrition (and colors, math, reading!)


3. Check out heart healthy recipes from the National Institutes of Health (NIH) to help you plan your meals and shopping list at http://www.nhlbi.nih.gov/health/index.htm#recipes, or see my previous post on healthy recipies ( June 12, 2009).

Healthy Eating on a Budget

Other Related Websites on Healthy Eating on a Budget:

Eating Healthy on a Budget
http://nutritionservices.upmc.com/NutritionArticles/Habits/Budget.htm

Eating Healthy on a Budget
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=511

Eating Healthy on a Budget: Shopping and Menu Ideas
http://medicalcenter.osu.edu/pdfs/PatientEd/Materials/PDFDocs/nut-diet/nut-other/EatingHealthyBudget.pdf

Emergency $45 menu - feed 4 for a week! www.hillbillyhousewife.com/

USDA 2000 calorie menu plan www.mypyramid.gov/tips_resources/menus.html

Health Information: http://coach4health.blogspot.com/

Stretching Your Food Dollars
http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/

Nifty & Thrifty Spark Team ( Community Message Board for Saving Money and Buying Healthy Food) http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8011

Club Mom www.clubmom.com/display/232857

Healthy Eating on a Budget

1. Assemble snacks at home in small baggies using foods such as nuts and seeds, dried whole grain cereal, low fat cheese, dried fruit, fresh vegetables and fruits, rather than buying less healthy, more expensive prepackaged and processed snacks. Serve water, or low fat or fat free milk instead of calorically sweetened beverages. For more ideas on healthier snacks, try: http://www.nojunkfood.org/vendors/healthy_snack_list.html.
   
2. Cook once, eat twice. Serve moderate portions of meals, avoid seconds, and freeze leftovers to enjoy later. This will help you save money and calories!
   
3. Do "batch cooking" when the food budget and time allow. Cook large amounts of spaghetti sauce, divide it into family-size portions and freeze promptly for later in the month.

Healthy Eating on a Budget

• Buy milk (low fat or fat free) in the largest containers you can handle before it spoils (gallon or ½ gallon). Milk sold at convenience stores usually costs more than at supermarkets. (Fat-free dry milk is an inexpensive back-up choice for using milk in recipes.)
• Buy a whole chicken and cut it up into parts instead of buying pre-cut chicken (breast, wings, thighs, legs). Remove the skin before cooking or serving.
• Stock up on sale items of healthier foods that you may be able to use in a timely manner. Buy canned, frozen, or packaged foods in bulk for quality and value, but serve appropriate portions within estimated calorie needs. Buy produce, lean meats, and low fat or fat free milk and milk products in bulk amounts that you can eat before they spoil (refer to http://www.checkyourhealth.org/nutrition/portiondistortion/pd_movies.htm for more information on appropriate portion sizes).
• Use your food budget wisely. If you spend $7 on lunch 5 days a week for a year, you will spend a total of $1,820. You can save money and calories by bringing a healthier brown bag lunch from home.

Healthy Eating on a Budget

• Sign up for your grocer’s bonus/discount card for additional savings.
• Try store brands. The most costly brands are typically placed at eye level. Store brands that may be cheaper and are just as good are often placed higher or lower on the shelf.
  
• Comparison shop for healthier brands. Read the Nutrition Facts Label. Learn how to find serving sizes and the per serving amounts of calories, fat, saturated fat, trans fat, sodium, sugars, protein, fiber, and vitamins and minerals. For more information on the Nutrition Facts Label go to: http://www.cfsan.fda.gov/~dms/foodlab.html.

Healthy Eating on a Budget

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  Use the unit price and the Nutrition Facts Label to compare similar foods. The unit price tells you the cost per ounce, pound, or pint, so you’ll know which brand and size are best to buy. Look for it on the shelf sticker below the product. Then, read the Nutrition Facts Label to be sure that you are getting the healthiest option at the lowest cost. Click on these Food Label resources from the Food and Drug Administration (FDA): http://www.csfan.fda.gov/~ear/hwm/labelman.html and http://www.csfan.fda.gov/~acrobat/nutractds.pdf.
• 
  No matter what the form – fresh, frozen, canned, dried, juice – all varieties of fruits and vegetables count toward your daily recommendation. Choose fruits without added sugar or syrups and vegetables without added salt, butter, or cream sauces. Although 100% fruit or vegetable juice counts towards your daily recommendation, the majority of the total daily amount of fruit and vegetables should come from whole fruits and vegetables to help you get enough fiber. Click on http://www.fruitsandveggiesmorematters.org/ for more information.
  
• Buy in-season fruits and vegetables. Use local farmer’s markets when possible – the foods are fresher and usually cost the same, if not less, because you are buying direct from the farmer.

Healthy Eating on a Budget

With tough times, comes all sorts of information on saving money. Over the next few days, I'll give some tips on saving money, while at the same time eating healthy.

Let's start:

1. Make a plan and stick to it. With a little planning, you can get most of your groceries for the week in one trip, which will save a lot of time. And, the fewer trips to the store, the less likely you will be to buy unnecessary items. There are a variety of website to help you plan meals, like: http://www.ndep.nih.gov/diabetes/MealPlanner/en_intro.htm.
2. Review store ads and clip coupons for healthier items such as skinless chicken breasts, lean cuts of meat or ground beef, fruit (fresh, frozen, or canned in its own juice), vegetables (fresh, frozen without added fat, or canned without added sodium), whole grain breads and cereals, and low fat or fat free milk and milk products.
3. Check your cupboards and refrigerator for items that you can use and then plan to use them, instead of making another shopping trip.

~ Myths about Dieting and Food ~

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.

Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal.
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
• Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

~ Myths about Dieting and Food ~

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines.

~ Myths about Dieting and Food ~

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

~ Myths about Dieting and Food ~

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

~ Myths about Dieting and Food ~

Myth : Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

~ Myths about Dieting and Food ~

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

~ Myths about Dieting and Food ~

Myth: “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

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~ Myths about Dieting and Food ~

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.