Recession: are we putting our health on hold?

It’s lean times due to the current recession. Yet, instead of all losing all those excess fat, more and more people are actually gaining weight! This video at ABC news presents results of a survey conducted by the American Heart Association (AHA) and it’s not good news at all. The current economic problems are forcing people to skimp on things which are essential to their health.

The results of a national omnibus survey of 1,000 people conducted in March 2009 by the AHA show that:

• 57 percent said the economy has affected their ability to take care of their health.
• 32 percent have made a change in the last six months to save money, such as delaying preventive care appointments, not taking medications or skipping the dentist.
• 25 percent of those with gym memberships have cancelled in the previous six months.
• 42 percent plan to make changes in the next six months that may impact their health, such as buying fewer fruits and vegetables.

The results are a bit worrying considering that the effects of investment (or rather non-investment) in health care and healthy lifestyle can only be seen years from now.

It is understandable that people should cut down on certain things in order to save money. However, it is important to set priorities straight and cut down on things that are non-essential but keep things which are essential for our health going. So what should be the things that we should prioritize?

• Health care, e.g. routine check ups and screening, including dental care. Remember that early detection is the key to disease management and dental health is linked to heart health.
• Healthy food. Now, more than ever, is a healthy diet necessary. There is a flu epidemic going on and many of us cannot afford to be ill. Cut down on eating out and partying but not fresh fruit and vegetables.
• Physical activity. This is actually something you need not cut back because this is something you can do anywhere, everywhere - for free. Save on gym membership fees, golf club or tennis club fees but keep going. Cycle to work. Walk whenever you can. [The AHA] “encourages walking because it’s the most accessible form of physical activity and it has the lowest drop out rate among Americans. The association supports the federal government’s recently revised guidelines for physical activity, which focus more on a cumulative amount of activity over a week, rather than a specific amount each day.”

Here are however some things that you can and should cut down:

• Cigarettes and other tobacco products. Now is the best time to quit. Save money, save your health.
• Alcohol. Alcohol is fattening, calorie-rich, and expensive. Your body won’t miss it.
• Eating out. Maybe it’s time to brush up on your culinary skills and eat more often at home. It need be complicated. A salad doesn’t take much time to prepare and is healthy.

For more tips, check out a previous post on keeping healthy in a sick economy.

As the ABC video rightly said so: “Don’t put your health on hold.”

Photo credit: stock.xchng

               

Eating healthy during the holidays

‘Tis the season to be feasting. And we should. After all, Christmas only comes once a year.

Now, how do we enjoy the holidays without compromising our heart health? Here are some simple tips.

When cooking at home
Be creative. Substitute bad fats with good fats. And look at the total fats as well. There’s a whole load of cholesterol-free recipe books out there. Or download recipes from the Internet. The American Heart Association (AHA) recommends The Best Healthy Soul Food Recipes cookbook.

Go for the vegetable recipes. If you have to go for meat, then go for lean meat and slim down the gravy. Here’s a tip from the AHA:

With poultry, use the leaner light meat (breast) instead of the fattier dark meat (legs and thighs) and be sure to remove the skin. Use a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings. Instead of basting with pan drippings, use fat-free liquids like wine, low-sodium tomato juice or lemon juice. When making gravy from the drippings, chill first, then use a gravy strainer or skim ladle to remove the fat.

When shopping for food
At the supermarket, check for the AHA heart-check mark. Product with this mark “has been screened and verified to meet the AHA’a certification criteria to be low in saturated fat and cholesterol for healthy people over age 2.”

And if the nutritional facts on the packaging challenge you, check out this resource from the US FDA - How to Understand and Use the Nutrition Facts Label. It can be downloaded free of charge from the FDA site in pdf and comes with a video.

When going to parties or eating out
Take care of what to take from the buffet or order from the menu. Avoid the wrap-type food, according to this webMD article. Go for something that you recognize. Sushi is usually low fat. Forget the cheese unless you are sure they are the reduced-fat kind. Go for the raw vegetable cuts but take it easy on the dips and the dressings. They can be loaded with fat as well. A little bit of nuts would also great as long as you are not allergic to them.

You don’t have to make do without the turkey. Just go for the lean part and avoid the skin. Take it easy on the on the rich gravy. The cranberry sauce is a healthier alternative.

Go for small portions with variety. It makes the food more interesting with being fattening.

When drinking
Water is the best choice but unsweetened fruit juices are also fine. Remember that alcohol is full of calories. But if you must imbibe, then go for red wine and drink in moderation.

Now, when partying this holiday season, don’t follow the “eat, drink, and be merry for tomorrow you shall die” principle. Instead, eat and drink wisely, be merry, and live a long life.

Photo credit: stock.xchng

               

Watch your eating habits during the holidays

The cold season is here and we can see what’s coming. No, I am not referring to winter and snow. I am talking about the holidays - Halloween, Thanksgiving, Christmas, New Year. Good food, calories and cholesterol. Good for the tummy, bad for the heart. Here are a few tips as what to pay attention to during this season of festivities and parties:

Eat slowly

The term “fast food” certainly has a double meaning, both not necessarily good for our health. This study by Japanese researchers indicates that the faster you eat, the more pounds you gain. People who eat faster than usual have the tendency to be overweight than those who eat at normal speed. Fast-eating men are 84% more likely to be overweight. Fast-eating women are 50% more likely to be overweight. The reason behind this is the signalling system in the between the tummy and the brain. Once the tummy is full, it sends a message to brain that says “Stop eating!” However, when you wolf down your food, the tummy gets filled too fast and even gilled overfilled before it can send the “stop” signal. The best strategy, therefore, is chew, enjoy, don’t rush and give the food a chance to settle in your tummy.

Do not eat till your tummy is full

The same study also observed that people who habitually eat till they feel fully satisfied also tend to be overweight. The same principle works here - there is usually a time delay between the signal sent by the tummy to the brain and the actual status of tummy content. Don’t overwork your tummy - give it a break and listen to what it says.

The study concludes that

“Eating until full and eating quickly are associated with being overweight in Japanese men and women, and these eating behaviours combined may have a substantial impact on being overweight.”

Weekend and holiday treats

Holidays and weekends are the times when you gain the most number of pounds. Experts therefore are warning to people to watch the portions you eat. Concentrate on the social part of the festivities to take your mind off the goodies. That doesn’t mean to say you have to drink more and eat less. On the contrary, drinking on an empty tummy is not good for your health. Yes, a little bit of alcohol may be good for your health. But never forget - alcohol contains a lot of sugar!

Yes, ‘tis the season to party and be jolly but also to keep healthy.

Photo credit: mazam at stock.xchng

               

Are You Ready For Some Football?

Football season is upon us…

Broncos vs. The Raiders September 8.

I invested my two bucks in the office football pool.

What about you? What about your investment in your diabetes lifestyle?

How are you going to deal with your armchair quarterback event or a tailgate party?

We’ve talked about diabetic diets before. It’s not about the diet.

The words healthy and lifestyle have replaced the word diet.

Decide what is the most realistic way for you to manage your diabetes.

The single most important part of your meal plan is CONSISTENCY.

Consistency in when and what you eat will help to maintain your blood glucose levels.

A healthy diet consists of:

Carbohydrates =45 to 65 % of daily calories

Protein= 15 to 20% of daily calories

Fats 20 to 35% of daily calories

Nutritious eating involves thought and planning. It may seem bothersome at first, but the benefits are long reaching.

The best way to plan for that football game is to simply do that..plan.

1. Make informed choices on what you will eat and drink.

2. Plan ahead.

3. Don’t pretend you don’t have a diabetic lifestyle to consider.

If you plan to toss back a few beers–plan.

Review the Battling Diabetes post on the topic.

Most sources agree that if your diabetes is well regulated an alcoholic beverage can be scheduled into your meal plan on occasion. Always consult your physician first to be sure your medication is compatible with alcohol. If you have neuropathies such as a compromised liver it is important to discuss alcohol consumption with your doctor as alcohol is metabolized mainly by the liver.

Alcohol should always be consumed with food because it is enters the blood stream rapidly and is metabolized rapidly as your body works to eliminate it. This will result in a drop in blood sugar which can be compensated for by food.

A review of your favorite alcoholic beverages:

• 12-ounce Beer-13 grams of carbs, 150 calories
• 12-ounce Light Beer-5 grams of carbs, 100 calories
• 6-ounces White Wine-1.4 grams of carbs and 120 calories
• 6-ounces Red Wine-3 grams of carbs and 128 calories
• 6-ounces Dessert Wine-21 grams of carbs and 270 calories
• Frozen Margarita-27 grams of carbs and 246 calories
• Gin and Tonic, 21 grams of carbs and 175 calories

Alternative noshing recipes for your football events:

Spinach Vegetable Dip

Simple Fruit Salad

Hummus Dip with Baby Carrots

               

What’s fast food got to do with your heart?

“A double cheese burger, fries, and soda to go.” How many times do we repeat this phrase in a week? A month? A year?

But what has fast food got to do with Battling Heart and Stroke? A lot, actually. Because here we also tackle nutrition and diet and how they affect your heart and blood vessels.

We have heard it before. Fast food is not good for your health. But of course you would want proof! Specifics! What exactly happens when I gobble that burger and rinse it down with soda?

According to recent research article

“The highly processed, calorie-dense, nutrient-depleted diet favored in the current American culture frequently leads to exaggerated supraphysiological post-prandial spikes in blood glucose and lipids. This state, called post-prandial dysmetabolism, induces immediate oxidant stress, which increases in direct proportion to the increases in glucose and triglycerides after a meal”

In other words, Big Mac, Whopper or even pizza are high in calorie and low in nutrients. After eating these high popular meals, the sugar and fatty acid levels in our blood dramatically go up resulting in a state known as postprandial dysmetabolism. This state is characterized by our body`s inability to deal with the “sugar and fat rush”. The results are not-so-beneficial physiological changes that include oxidative stress, inflammation, and narrowing of the blood vessels. 

However,

“a diet high in minimally processed, high-fiber, plant-based foods …will markedly blunt the post-meal increase in glucose, triglycerides, and inflammation.”

Examples of such foodstuffs are vegetables and fruits, whole grains, legumes, and nuts. In addition,

“lean protein, vinegar, fish oil, tea, cinnamon, calorie restriction, weight loss, exercise, and low-dose to moderate-dose alcohol each positively impact post-prandial dysmetabolism.” 

The normal fast food fare is definitely not good for our hearts. And if you think that diet soda minimizes the adverse effect of such a diet, think again.

In contrast, traditional Okinawan and Mediterranean diets are said to be heart-friendly and can prevent inflammation and lower cardiovascular risks. These so-called anti-inflammatory diets are highly recommended for the prevention of coronary artery disease and diabetes. I will go into more detail about heart-healthy diets in future posts. A couple of easy-to-follow healthy recipes are also coming.

But before you go out there today, think seriously about your body and what fast food can do to your and your heart.

Are you ready to order?

Source:

O’Keefe JH, Gheewala NM, O’Keefe JO, 2008. Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health. J Am Coll Cardiol, 2008; 51:249-255, doi:10.1016/j.jacc.2007.10.016

Photo credit

               

Diabetic Vegan Recipe

Veganism is popular and healthy

I need to start this off by saying that I am not a Vegan. My family eats more vegetables than meat based dishes, though we do consume meat. When I share vegan and vegetarian recipes, I am not condemning meat eaters at all!

Veganism has gained a lot of popularity among the health and eco-conscious. With the issues that elevated protein can cause in diabetic, I thought it may be a good idea to share recipes all diabetics can incorporate into their diet. So, if you are a vegan/vegetarian diabetic, this recipes is dedicated to you!

And if you aren’t vegan or maybe not diabetic, impress your friends with a dish that is tasty, but meatless! For you carnivores, you can replace the tofu with ricotta cheese.

Spinach OR Broccoli Casserole

*1 cup of cooked brown or wild rice
*2 cups silken tofu (or mashed semi-firm, OR ricotta cheese)
*1 package raw spinach or raw broccoli
*2 green peppers, chopped
*2 cups grated soy cheese, you favorite flavor
* 1 teaspoon salt (sea salt is wonderful)
*1 clove garlic, run through press.

Combine all of the ingredients in a large bowl. Place in a baking dish that has been prepared with olive oil (lightly). Slivers of almonds can be placed on top before placing in the over. Bake at 350 F for 30-35 minutes, longer if needed, up to 45 minutes. 5 minutes before removing, top with a meltable soy based cheese substitute.

               

Natural Foods vs Processed

I think I have made it pretty clear that I am not a fan of putting things into the body that is not natural. A few days ago, I got into a pretty heated debate with someone over the recent ‘advances’ in medicine and diet. Their stance was that because of the refining of foods, the addition of preservatives, and other non-natural methods of food enhancement, we had come to a point where we no longer needed herbs and other natural remedies/foods.

I had a hard time following the point of the conversation on their side. It was beyond me how anyone could credit harmful items with the discovery of healthful ones. Or how the idea could be planted on someone’s head that natural things were bad for them. One thing that struck me as hilarious was this statement:

“I would never eat anything foraged. All the bugs and stuff on that food is disgusting. You can grow a garden if you want, but I want my food clean and in the grocery store.”

I was and still am, flabbergasted. Where do people think our foods come from? Everything in the grocery stores had to be grown, maybe it was washed before it was packaged, but it still came from a farm or some sort of growing facility.

I am of the opinion that natural is far better for the body than anything man made. Yes, there are many medications that contribute greatly to our health. But many conditions we suffer from can be traced back to un-natural pollutants in our environment or food.

Diabetes often is treated successfully by a change to a better, more natural diet. By more natural, I mean avoiding chemicals in your diet. I share recipes that include sweeteners like Splenda and NutraSweet, though I do not advocate their use. This is one of the reasons I am so happy to share recipes that contain sugar in lower amounts. My favorite sugar for recipes is raw sugar, though to be sold in the U.S., raw sugar has to be refined further to remove possible contaminants.

This is something weighing heavily on my mind, please share if you have any thoughts on natural foods, sweeteners, or medications.

               

Agave Nectar: Natural Sweetener

What’s Agave?

Agave is a succulent plant native to Mexico. Native people used the agave for many different applications, from clothing to rope and some native people still use the agave in interesting ways. One use that you may not have imagined is nails! But for diabetics, agave is another natural sweetener that is a healthy alternative.

There are many different varieties of the agave genus, so when I speak of agave in this post, I am referring to the Blue Agave.

Agave is a huge plant standing 6 feet tall and with a spread of 7 to 12 feet. This is the size the Blue Agave normally reaches by the time it is ready for harvesting. It has long, sword like leaves with a very sharp point. So sharp that natives used the ends of the leaf as needles. By biting the end of the leaf, the pulling out fibers, a ready made thread and needle could be (and still is in some places) used. The core of the Blue Agave looks quite a bit like a pineapple. This is where Agave Syrup or nectar comes from.

Mmm, Syrup.

When the farmers are ready to harvest the agave for its’ nectar, all of the leaves are cut from the plant. This leaves behind the pineapple-like core which they cap with a stone. The fruit ripens or develops and then the entire plant dies. But don’t feel bad, from the base of the plant, new ones are started! Much like aloe, agave has ‘babies’.

The core or pina is pressed, then according to the process the manufacturer uses, it is steamed or perhaps roasted. This happens over several days to allow the carbohydrates to break down into fructose. The syrup is 90% fructose and 10% glucose in most cases. An enzyme is placed into the resulting liquid to remove the milky look and helop gain the consistency we are accustomed to.

What Else Is In It?

As long as you buy from a reputable source, nothing. No sulfur, no hydrochloric acid. No added sugar, no colors, no nothing, friend. Just pure, sweet agave. Agave contains minerals, though the amount depends on processing. It contains Calcium, Iron, Magnesium, and Potassium.

Why Is Is Good For Me?

Unlike high fructose corn syrup, fructose in its’ natural state is not a horrible thing for your body. Natural fructose and glucose in agave is absorbed slowly, giving it a glycemic index of 40-45. You do not experience the highs and lows as with refined white sugar or other sugar preparations.

Agave can be used in nearly every application as sugar. It is 25% sweeter than sugar, so reduce your measurements accordingly. (IE-1 cup of sugar would be ¾ cup agave). Some resources state that reducing oven heat by 25 degree will help bring better results to baked goods. Also, reduce liquids in all recipes by 1/3.

Want to try some? For $2.50 shipping and handling in the U.S., you can try Agave. I have no relation to this site, so please let me know if you try this brand before I get a chance!
Volcanic Nectar

               

A Look Back

Since it is the last day of the month, I thought we would take a look back at February.

We’ve talked about neuropathy, what it is and how it affects the body. battlingforhealth.com/2008/02/what-is-diabetic-neuropathy/

Reviewed The Big Book of Diabetic Desserts, which will be given away in just a few more days! Don’t miss out on the contest to win your own copy. battlingforhealth.com/2008/02/the-big-book-of-diabetic-desserts/

Talked about making healthy choices. No matter who you are, diabetic or otherwise, healthy food is important to your health. battlingforhealth.com/2008/02/healthy-choices-healthy-eating/

One of my favorite entries is on going green. Recycling can be a part of your routine. You don’t have to toss out all of that packaging! Bottles, syring caps, boxes, all of it can be reused or recycled. battlingforhealth.com/2008/02/get-green-diabetics/

My next favorite post is the links to diabetic recipes. The internet is such a vast resource for all of us. You do not have to eat ‘blah’ food to be healthy. The links in this post will help you find recipes for children or adults. battlingforhealth.com/2008/02/food-food-and-more-food/

I’ve also found new blogs that are interesting. I have placed them in my blog roll, but yesterday I spoke with a blogger I hadn’t met just yet. His name is Ken and his blog is www.battlediabetes.com . Who could resist another fighter in the battle?

March is going to be an amazing month. We are going to discuss how to ‘clean’ out our lives. Since March is the month when most people in North America are beginning to feel the effects of spring, we’re going to have a month of springing into action, breathing fresh air, and planting the seeds of good health into our lives.

If you have any suggestions, questions, or would just like to talk about you diabetes, feel free to contact me via the site or through my email.

battlingforhealth.com/contact/

julie@BattlingForHealth.com

               

Food, Food, and More Food!

Planning healthy meals as a diabetic is important. You do not need to settle for plain fare, much like I tell others who are interested in eating healthier; all food can be delicious. All it takes is a bit of imagination to change boring food to spectacular meals.

Here are a few links to help you plan and cook better meals. You can find recipes, the diabetic food pyramid, a food planner, and even a virtual grocery store tour.

Diabetic Recipes

Diabetes Food Pyramid

Diabetes Food Planner

American Diabetes Association Virtual Grocery Store

Most recipes above are geared towards adults. Kids with diabetes want to have fun, tasty food, too! Here are some links to sites where you can grab recipes for your diabetic children.

Diabetic Recipes For Kids

More From Kid’s Health (not just diabetes, other conditions, too)

Children’s Diabetes Foundation Recipes

Juvenile Diabetes Site

               

Next Page »