High Blood pressure

High Blood pressure

Our personal habits have a serious effect on our health too.. I have heard people say they will worry about the consequences when they come to them, and by then it is often too late to reverse the now fully developed medical problems, the cancer, diabetes and heart problems included. Most people still do not eat good healthy food too. I had a friend who died of a heart attack at the age of 21 while he was in university studying, working hard.

New "people guidelines issued for high blood pressure. `High normal' readings often turn into full-blown hypertension Canadian Press The Heart and Stroke Foundation issued updated guidelines based on new medical evidence for preventing and controlling high blood pressure, one of the leading causes of death among Canadians. Known as the "silent killer," high blood pressure (or hypertension) presents no obvious symptoms to warn people they could be in trouble, until it's too late. Uncontrolled, it can lead to heart attack, stroke, kidney failure and dementia – and it is far more common than many people believe. Almost a quarter of Canadian adults, or about 5 million, have hypertension – defined as having a blood pressure reading that exceeds 140/90. Normal blood pressure is 120/80 or less. The first number is systolic pressure (when the heart contracts) and the second is diastolic (when the heart relaxes). The new recommendations are aimed in particular at an estimated 2.5 million Canadians whose blood pressure falls into the ``high-normal" range – 130 to 139 systolic/85 to 89 diastolic. "As the blood pressure increases and gets into the high part of the range, we call that high-normal blood pressure," said Dr. Sheldon Tobe, a spokesperson for the Heart and Stroke Foundation. "And the new information we have is that ... about half of people with high-normal blood pressure will develop full-blown hypertension in four years," said Tobe, a kidney specialist at Sunnybrook Health Sciences Centre, citing findings of a recent U.S. study. That means an estimated 1 million more Canadian adults will be living with high blood pressure and all the threats it poses to their health – unless it is diagnosed and treated either with lifestyle changes and/or medications, he said.

The new recommendations also strengthen warnings about sodium intake, advising Canadians to stop overloading meals with table salt and ingesting other "hidden" forms of sodium, which can elevate pressure by increasing blood volume. Daily intake should not exceed 2,300 milligrams, said Tobe, noting that many prepared foods are "loaded with salt."

Even healthy foods can contain lots of salt, he said, noting that a 347-millilitre serving of V-8 juice contains 900 milligrams of sodium. The Heart and Stroke Foundation advises reading labels on prepared foods because many contain high levels of sodium. Ketchup, mustard, pickles, peanut butter and canned, bottled or packaged convenience foods are big salt offenders, as are many snack foods: think potato chips, popcorn and crackers.

The 2007 guidelines also maintain the well-known but not-always-followed mantra to get regular exercise, eat a low-fat diet rich in fruits and vegetables, achieve or maintain a healthy weight, drink alcohol in moderation, don't smoke, reduce stress and have blood pressure checked at least once a year.

Getting the word out about the updated recommendations should make the public more aware of the need for regular blood pressure testing and for taking steps to control it, said Tobe, and it's also critical for updating doctors on the best ways to do that. "Hypertension is the Number 1 reason for visits to primary care, so it's very important for family docs" in managing their patients with high blood pressure, he said. And those who think hypertension is a disease only of older people should think again. "One in 10 young men aged 18 to 35 has high blood pressure," Tobe said, quoting figures from the most recent Canadian Heart Health Survey. "Many of these young men go undiagnosed because they're (otherwise) healthy and they often don't see their family doctors." "And if they do, it's not to have their blood pressure checked." These young men are at the highest risk for serious health conditions, he said, because "they go the longest with undiagnosed and untreated high blood pressure." For females, hypertension tends to be a disease related to aging.

After age 65, more women than men have high blood pressure, likely as a result of losing the protective effects of estrogen and other sex hormones after menopause. "So if we can screen for hypertension in women as they're getting older, postmenopausal, that's where we can identify women who have high-normal blood pressure and help to get them enamoured with lifestyle interventions, and perhaps we could help prevent them from developing hypertension altogether," Tobe said. "If they start early, perhaps they will not need medication at all or could delay the need for it by years or decades." "

For more information, go online to heartandstroke.ca or hypertension.ca.

see also http://pkbulow.tripod.com/HealthII.htm

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Diabetes - food recipes

Sample Blender recipes for diabetics.

It really can be quite a great shock to find out that you are diabetic and you are not allowed to eat many of the processed foods that you were used too before and that tended to have too much salt and/or sugar content, canned foods and breakfast cereals now included. Sugar is dangerous not only to one's diabetic sugar level and salt is dangerous to one's heart as well.. So you now DO have to look for PERMISSIBLE, HEALTHY alternative foods, you have to eat regularly and you have to eat the good stuff, and you rediscover items such peanut butter, cream cheese spreads for your snacks.. Fortunately sugar free alternatives such as sugar free candies are now readily available in major department stores But many other items are not or they are triple the price if you find it too. Processed food generally is expensive anyway as well.

Diabetes is a serious disease with real negative consequences if neglected now as well Now One being diabetic one now serioulsy has to watch out for what one eats.. and it turns out it can be next all fun when one can make one's own foods inexpensively and also now reduce the real sugar and salt content, all done now also by using a Blender. Try not to use any salt at all. Use articfcial sugar as well..

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One can next make one's own sugar free ice cream, mayonnaise, peanut butter, soups etc.. Blenders are not costly at all too.. so here are some interesting recipes for a blender.. just for a start.

Sugar Free Banana Milkshake

1 ripe banana, frozen

3/4 cup skim milk

Ground nutmeg to taste

1/2 t vanilla extract(optional)

Sweetener as sweet as 2 teaspoons sugar, such as:1 packet Equal®/NutraSweet®/Splenda

Once you've placed all the ingredients in the blender, mix the contents for about 20 seconds on the Liquify setting.

Sweet Strawberry Smoothie

12oz orange juice or pinapple juice

1 banana

3/4 strawberries, sliced3

packet Equal®/NutraSweet®/Splenda

Blend with or without ice and enjoy!

Iced Coffee Smoothie 1-2 servings 4 min 2 min prep

8 ounces 2% low-fat milk (or your preference)

1 tablespoon instant coffee

1 tablespoon flavored coffee creamer (adds sweetness)

10-12 large ice cubes

Add all ingredients, in order, to blender or smoothie maker. Blend until smooth. This will be pretty thick because of the amount of ice. Enjoy!

Perfect Iced Coffee

3 packet Equal®/NutraSweet®/Splenda

1 teaspoon instant coffee

1/8-1/4 fluid ounce vanilla

(splash) cooking spray (4 sprays)

1/3 cup half-and-half

1/3 cup milk 600 ml of crushed ice

Put all of the ingredients except for the ice into a blender. These should total 1 cup of liquid. Blend these ingredients on low a few times. Fire up the "ice crush" (or highest speed) on the blender for about 30 seconds. Pour into a 600ml glass and enjoy!

Carrot-Sweet Potato Soup

2 teaspoons olive oil

1 onion (8 oz.), peeled and chopped

2 cloves garlic, peeled and minced

1 tablespoon minced fresh ginger

2 teaspoons curry powder

1 teaspoon ground cumin

1/4 teaspoon cayenne

1 can (15 oz.) garbanzos, drained and rinsed

1 pound carrots, peeled and chopped

1 sweet potato (about 1 lb.), peeled and cut into 1-inch chunks

6 cups fat-skimmed chicken broth

3 tablespoons lemon juice

Salt and pepper

1. Pour oil into a 4- to 6-quart pan over medium-high heat. When hot, add onion, garlic, and ginger; stir often until onion is limp, about 5 minutes. Add curry powder, cumin, and cayenne; cook until fragrant, about 1 minute.

2. Add garbanzos, carrots, sweet potato, and broth; bring to a boil. Reduce heat to maintain a simmer, cover, and cook, stirring occasionally, until vegetables are tender when pierced, 30 minutes.

3. Whirl in batches in a blender or food processor until smooth. Return to pan and stir in lemon juice and salt and pepper to taste. Heat until steaming, then ladle into bowls. Yield: Makes about 9 cups; 4 to 6 servings

Onion DipPrep: 5 min.

1 cup lowfat cottage cheese

2 tsp. lemon juice

1/4 cup scallions, or green onions, finely chopped

Combine cottage cheese and lemon juice and blend in the blender.

Add scallions/green onions, and stir.

Suggestion: For dipping, provide each person with 1/2 cup of blanched vegetables for dipping.

Green Pea Guacamole

Prep: 10 min.

2 cups cooked green peas

2 tsp. lemon juice

1/4 tsp. chilli powder

1/8 tsp. ground cayenne pepper

Place all ingredients in a blender. Blend until smooth. Serve with tortilla chips.

Tuscan Beans

1 1/2 pounds dried cannellini (white) beans

6 ounces thin-sliced prosciutto

3/4 cup chopped carrot

3/4 cup chopped celery

3/4 cup chopped onion

1 clove garlic, minced or pressed

2 teaspoons olive oil

1 1/2 tablespoons fresh rosemary leaves, minced

About 6 cups fat-skimmed chicken broth

2 Roma tomatoes (about 6 oz. total), rinsed, cored, and chopped Salt

1. Sort beans and discard debris. Rinse and drain beans.

2. Finely chop prosciutto.

3. In a 5- to 6-quart pan over high heat, stir carrot, celery, onion, and garlic in oil until onion is limp, about 4 minutes. Add prosciutto and stir just until mixture is lightly browned, 2 to 3 minutes.

4. Add beans, rosemary, 6 cups broth, 2 cups water, and tomatoes; bring to a boil. Cover, reduce heat, and simmer until beans are tender to bite, 2 to 2 1/2 hours; stir occasionally.

5. Purée 1 cup beans in a food processor or blender, then stir into beans. Add broth if beans are too thick. If making ahead, cool, cover, and chill up to 1 day. Reheat, thinning with more broth. Add salt to taste.

Creamed Kidney Beans

Notes: You can use pinto beans instead of kidney beans.

1 1/2 teaspoons coriander seeds

1 teaspoon black peppercorns

3/4 teaspoon cumin seed

1 tablespoon butter or margarine

1 cup minced onion

3 or 4 fresh jalapeño chilies (1 1/2 to 2 oz. total), stemmed and minced

1 tablespoon minced fresh ginger

1 1/2 teaspoons minced garlic

1/2 cup tomato paste

3 cans (15 oz. each) kidney beans, rinsed and drained

1/2 cup milk

1/2 cup half-and-half (light cream)

Salt

3 tablespoons minced fresh cilantro

1. In a 3- to 4-quart pan over medium heat, combine coriander seed, peppercorns, and cumin seed. Shake pan often until mixture is aromatic and seeds are slightly browner, about 6 minutes.
2. In a blender or spice grinder, whirl or grind spice mixture to a fine powder.
3. In a 3- to 4-quart pan over medium-high heat, melt butter. Add onion, chilies, ginger, and garlic; stir often until onion is lightly browned, 5 to 7 minutes.
4. Add tomato paste and ground spices. Stir until spices are fragrant, 1 to 2 minutes.
5. Add beans, 1 cup water, and milk. Bring to a boil, stirring often. Reduce heat, cover, and simmer until beans are hot and sauce coats spoon thickly, 6 to 8 minutes.
6. Stir in half-and-half. Add salt to taste. If making up to 1 day ahead, cover and chill; to warm, stir in pan over medium heat until steaming. Pour into a bowl and garnish with cilantro. Yield: Makes 6 or 8 servings

Bacon-Cheese Dip

1/2 cup sour cream

1 (4-ounce) package crumbled blue cheese

1 (3-ounce) package cream cheese, softened

1/8 teaspoon hot sauce 2

tablespoons diced onion

4 bacon slices, cooked and crumbled

Process first 5 ingredients in a blender or food processor until smooth, stopping to scrape down sides. Stir in half of bacon. Cover and chill 2 hours. Sprinkle with remaining bacon. Serve with crackers, raw vegetables, or potato chips. Yield: Makes 1 1/2 cups

Salmon spread

1 (16 ounce) can salmon

3 ounces fat free cream cheese, at room temperature

1/2 cup chopped green onions

1/2 cup celery, minced

1/2 cup carrots, shredded

salt and pepper

Smoked Fish Spread

2 cups 4½ hours 20 min prep

3 ounces smoked trout or cod or arctic char or white fish fillets, skinned,boned and flaked

3 ounces smoked salmon or sturgeon fillets or mackerels, skinned,bonned and flaked

1 (8 ounce) package cream cheese, softened

1 teaspoon finely shredded lemons, rind of

3 tablespoons fresh lemon juice

1 tablespoon chopped fresh flat-leaf parsley

1 tablespoon snipped fresh dill or 1 teaspoon dried dill weed

1 tablespoon finely chopped shallots

1/2 teaspoon fresh coarse ground black pepper

1 dash kosher salt or sea salt fresh dill

(optional) pita bread, cut in wedges or thinly sliced French bread or assorted fresh vegetables or crackers In a food processor or blender, add smoked fish, cream cheese, lemon peel and juice; cover and blend until almost smooth. Transfer fish to a serving container; stir in parsley, dill, shallot, black pepper and salt; cover and chill mixture in the refrigerator for at least 4 hours. To serve, let stand at room temperature for 15 minutes; garnish with additional dill and serve with suggested accompaniants.

Garlic Mayonnaise

Homemade mayonnaise will last three to four days in the refrigerator.

1 tablespoon apple cider vinegar

1 large egg 4 garlic cloves, pressed (or more)

1 tablespoon Dijon mustard

1 1/2 cups light vegetable oil salt and pepper

Place vinegar, egg, pressed garlic and mustard in a food-processor bowl. With the machine running, slowly pour the oil in a steady stream through the top. Although it defies logic, the more oil you add, the thicker the mayo becomes. Season with salt and pepper.

Mayonnaise

1 large egg at room temperature

4 1/2 tsp. fresh lemon juice

1 tsp. Dijon style mustard

Dash of salt Dash of pepper

1 cup olive or vegetable oil

Place all ingredients except oil in blender jar in the order listed. Secure lid on top. Press the Pulse (P) button for about 10 seconds. Pop the "steam cap" out of top of lid, and place lid back on the jar. Turn machine on by pressing the Speed (S) key until it reaches speed 9. Begin pouring in the oil in a steady stream until it's gone and mixture has thickened (abou 50 seconds). Refrigerate 30 minutes before using. Cream of lettuce soup3 cups lettuce (shredded) 4 g chicken bouillon cubes or vegetable bouillon cubes 1/4 cup fat-free cottage cheese 1/4 cup water 1 garlic clove ground pepper (to taste) Place clove of garlic into food processor, add fresh shredded lettuce and puree. The leaves of lettuce will not cut up too well but don't worry about it. Place the lettuce and garlic into a microwave-safe bowl and add a crushed boullion cube. Add 1/4 cup water. Microwave on high for 2 minutes. Puree mixture. Stir in 1/4 cup cottage cheese. Don't puree if you like the curd. Add more water if its too thick for your taste. Microwave on high for 2 more minutes. Season with ground black pepper and any other spices you wish.

Cold curry chicken soup

1/2 cup butter

1/4 cup flour

1 1/2 teaspoons salt

1 teaspoon curry powder

1/4 teaspoon rosemary

1 quart milk

1 cup diced cooked chicken

1 cup chicken broth

1 teaspoon chives, chopped

1 teaspoon lemon juice

1/4 cup almonds, chopped, toasted parsley, chopped for garnish (optional)

Melt butter in saucepan and stir in flour, salt and curry powder. Over medium heat, gradually stir in milk. Bring to a boil and boil 1 minute stirring constantly. Let cool. Combine remaining ingredients in blender until smooth. Stir this into the milk mixture. Chill thoroughly. Pour into soup bowls and garnish with almonds and chopped parsley

Living Foods Tomato Vegetable Soup

1 cup liquid, hot (water, tea, broth, fresh veggie juice, etc)

5 large or 6 medium tomatoes, cut in half

1 cup purple cabbage, cut in chunks

1/2 small onion, peeled

1/4 cup fresh basil leaves (optional)

1 to 3 cloves garlic (optional)

Mint and basil leaves for garnish

Place ingredients in blender jar in order listed above. Secure lid and press button 5. If necessary, press the Pulse "P" button until desired consistency is reached. Serve in heated bowls if you prefer it warm or hot. Garnish with sprigs of mint and/or basil. Peanut Butter 24 ounces roasted peanuts Place peanuts in blender jar and secure the lid on top. Press the Pulse (P) button intermittently for 1/2 second about 20 - 30 times. In between blending, you may need to stop blender and with a spatula or spoon, stir butter. Mexican Spread - 1/26/2006 1 (8 ounce) package cream cheese, softened 1 (16 ounce) container sour cream 1 package taco seasoning Place ingredients in blender jar in the order listed. Secure lid on top. Press button #2 (cycle 10). When cycle finishes, use a spatula to scrape sides of blender jar. Replace lid and press button #2 (cycle 10) again until smooth

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Positively Pear Smoothie

Dr. Susan Smith Jones -

3/4 cup soy or nut milk 2 ounces of raw cashews

1 1/2 cups pears, peeled, cut into chunks and frozen

1 ripe banana, cut into chunks

Place ingredients in blender jar in the order listed above. Secure lid and press button 3. If necessary, press the Pulse "P" button until desired consistency is reached. Notes Serves 1-2

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Lemon Velvet Smoothie

8 Oz Carton Lemon Yogurt

6 Oz Can Frozen Orange Concentrate

2 1/2 Cups Milk

1 Tsp. Vanilla

Combine all ingredients in a blender and blend thoroughly. Makes 4 servings.

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Strawberry Banana Shake

1 cup fresh or frozen strawberries, thawed

1/2 cup vanilla nonfat frozen yogurt or ice cream

1 packet Equal®/NutraSweet®/Splenda to taste

1/2 cup low fat milk 1/4 cup ice cubes

Place ingredients in blender jar in order listed above. Secure lid on top and press button #2.

Orange Cream Milk Shake

2/3 cup orange juice

1 cup vanilla ice cream or frozen yogurt

Place ingredients in blender jar in the order litsed. Secure lid on top and press button #1 (cycle 3).

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Bean Soup

1 lb navy beans

11/2 lbs ham but

8 cups cold water

2 cups diced celery

1/2 cup choppped onion

1/2 cup diced potato

1 1 lb can tomatoes drained2 tsp parsleysalt pepper

soak beans over nite .drain water add fresh water cook beans till soft.cover ham with cold water,cover and cook till tender.21/2 hours.skimm fa t from broth and add drained beans.celery onions potatoes.cook till vegies` are tender.about 15 min.add tomatoesand parsley and heat through.season with salt and pepper to taste.

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Tortilla Soup - 1

Roma tomatoes cut in half

1/2 piece of carrot

1 cube of cheese

1/4 an onion

1 small slice of jalapeno

1/2 teaspoon chicken bouillon

1 tablespoon taco seasoning

3 dashes of peppers

2 dashes of garlic salt

2 cups warm water

Place ingredients in blender jar in order listed above. Secure lid and press button #3. When it stops, repeat the cycle. When heated to liking, add 10 tortilla chips. Secure your lid and remove the steam cap from the top of your lid and tap the pulse key "P" 5 times. Replace steam cap and serve. NOTE: When you want hotter soup, repeat step one until soup is hot.

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Blueberry Ice Cream

1 cup nondairy creamer

1/2 cup cream cheese

2/3 cup sugar -packets Equal®/NutraSweet®/Splenda1/

4 tsp. vanilla

2 cups frozen blueberries

4-5 ice cubes made of milk

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Seasoned bread crumbs

2 cups dry breadcrumbs (about 4 slices of bread)

1 tablespoon dried parsley

1/2 teaspoon salt 1 teaspoon pepper

1/8 teaspoon cayenne

1/8 teaspoon sage

1 pinch onion powder

1 pinch nutmeg 1 pinch garlic

Mixes Vegan Herb & Spice Mixes Savory Herb & Spice MixesPulse the bread in a food processor until they are crumbs. Add in the spices and either mix by hand or give another pulse in the processor. Notes: We use a hand processor and stop when we get to coarse crumbs. We add the spices straight to the processor and get the crumbs down to a slightly less coarse grind. We still don't go down to a fine grind though. We have found that when coating chicken or pork chops that the coarser grind makes for a really neat crunch.

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Perogies
1 cup cream-style cottage cheese

1 large egg

3 tablespoons milk

1 tablespoon oil

1/2 cup water

1/4 cup potato starch

1/2 cup cornstarch

1/2 cup tapioca flour

1 1/2 cups rice flour

1/4 cup soya flour

3 teaspoons xanthan gum

1 teaspoon salt

Place first five ingredients in a blender and blend until smooth. Pour into a medium sized bowl. Sift and mix dry ingredients together and add to liquid mixture. Knead well with hands until dough is smooth. Cover and let stand while you make the filling. Roll thin on an oiled surface. Cut with 2 1/2 inch round cutter. Place teaspoonful of filling on each piece and seal edges tightly together. Drop perogies into boiling salted water. Boil for five minutes after the perogies float to the top of the water. Toss in melted butter and serve with onion, bacon bits and sour cream.

Now that was just a sample.. You can find many more recipies by searching for them on the internet under blender recipes now too..

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Good and bad Foods, carbohydrates

Good and bad Foods, carbohydrates

"A recent Mayo Clinic study confirming that frequent and regular exercise boosts the body's sensitivity to the sugar-regulating hormone Insulin--a key factor in fighting excess weight and diabetes

Even though you may lose weight on a low-carb diet, many doctors are concerned by the nutritional deficencies of the foods these diets recommend. Many lo-carb diets appear to be deficient in Calcium and Vitamin-D which can lead to bone loss and osteoporosis. By almost eliminating carbs during the first few weeks, the diets create a deficiency in fiber plus anti- oxidants and anti-carcinogens, that help protect the body against heart disease and cancer. Although some fruits, vegetables and whole grains are allowed later, a deficiency of these nutrients often remains. For instance, where is the variety of different colored fruits and vegetables that helps keep cancer at bay?

This has led some doctors to try to reinvent the lo-carb diet, retaining the ratio of carbs-to- fats that seems to take off weight, but using healthier foods and fats. Rather than meat, fat-rich dairy products and eggs, the new lo-carb diets use oily fish, nuts, seeds, peanut butter, olive oil and avocadoes as fat sources; and fruits, vegetables and whole grains to provide healthy carbohydrates. One such step in this direction is the popular South Beach Diet.

But regardless of using healthier foods, ALL DIETS HAVE A BUILT-IN FAILURE FACTOR. . .ONE THAT IS ALMOST GUARANTEED TO MAKE YOU FAIL.

Only when diets are combined with regular daily exercise are dieters usually able to stay with their diet and gradually lose weight. For as long as they continue with their daily exercise program, their weight is much more likely to stabilize at or near-normal levels and remain there
Exercise is the most powerful, proven therapy in the entire arsenal of weapons to beat overweight and diabetes. As reported in the journal Diabetes Care (March 26, 2003), regular exercise transforms the body's entire hormone and metabolic pattern so that cells that reject glucose begin to accept and store glucose instead. Blood sugar levels then swiftly return to normal and Insulin ceases to transform surplus glucose into body fat. From then on, we begin to lose excess fat and body weight.

Exercise alone can break the vicious glucose-Insulin-fat cycle. And this boosts our determination to follow the No. 1 Healthy Lifestyle for the rest of our lives.

Most diets fail without the constant boost of a daily exercise program. That's partly because exercise releases clouds of feel-good endorphin molecules that block pain receptors in the brain and leave us feeling terrific the rest of the day. Even though we may not lose much weight, some body fat is burned off through exercise and replaced by healthy muscle mass.

Provided we're medically fit and able to exercise, we can start immediately by walking for thirty minutes each day. We need to walk at the best pace we can without becoming tired or fatigued. If you can't walk, try swimming or riding a stationary bike. A minimum of five half-hour sessions of brisk exercise each week is usually sufficient to transform our metabolism and to start our Insulin level on its way back to normal.

For best results, however, most health advisory agencies now recommend exercising for up to an hour each day. Ideally, that should include 40 minutes of brisk aerobic exercise and 20 minutes of strength-building calisthenics like push-ups and ab-crunches. If it's safe, you can save time by doing this exercise close to home and in your living room. Most libraries have a selection of books on strength-building exercises you can do without equipment or weights.
Most fitness advisory sources, like the American College of Sports Medicine, believe it is far more dangerous not to exercise than to begin a gradually increasing program of daily exercise. To play it safe, however, you should check with your physician first and take a full fasting glucose test with full Blood Chemistry and Serum Lipid tests. With your doctor's approval, you can then exercise within any limits he/she sets.

To avoid being given biased advice by a doctor who may be unfamilar with the benefits of exercise, consult only a physician known to favor exercise and who is lean him or herself. Sports medicine physicians are usually the safest bet.

Always give exercise top priority. Never miss a workout if you possible can. Bear in mind that 55 percent of Americans who begin an exercise program drop out within six months. Becoming an exercise drop-out may be equivalent to thowing away your health, your life and all hope of shedding weight and avoiding Diabetes.

How Our Body's Sugar Factory Functions

When a lean, healthy person eats good carbohydrate foods, they are digested and transformed into glucose, a type of sugar that can flow through the blood. As more food is eaten and digested, it releases more glucose and the body's blood glucose level slowly rises. This rise triggers secretion of the hormone Insulin by special cells in the pancreas. Molecules of Insulin then escort glucose molecules through the bloodstream to the liver and to every cell in the body.
Insulin molecules contain a protein key which binds with receptors on each body cell and allows glucose molecules to freely enter. Once inside muscle and tissue cells, glucose is transformed into yet another form of sugar called glycogen, and is stored away for use as muscle fuel. Roughly one fifth of all glucose also goes to fuel the brain. And about 75 grams of glucose per meal is stored in the liver.

Any surplus glycogen in the liver may be released back into the bloodstream as Triglycerides. These are a compound of fats that maintain the level of circulating fats in the bloodstream. In a healthy person, a Triglycerides level below 100 mds/dl is ideal, below 120 is good, and below 150 is still OK. But a reading above 150 mgs/dl --especially if your total cholesterol level is also high-- is an indication to either upgrade your diet and exercise program, or to see a physician.
Roughly two hours after eating bad carbs, or 2.5-3 hours after eating good carbs, a healthy person's blood glucose level gradually drops to where mild hunger pangs appear. These pangs are easily relieved by a carbohydrate snack. Fuelled by an occasional snack, a healthy person can keep exercising, or doing physical labor, for hours without any problems.

In a healthy person who is not overweight, who exercises daily, who gets at least 6.5 hours of sound sleep every night, and who avoids bad fats and carbs, that's roughly how the Body's Sugar Factory functions. But it's a very different story for people who are overweight, sedentary and who recklessly consume bad carbohydrates.

Insulin Resistance--The Spike And Crash Syndrome

When a sedentary person overeats on bad carbs, a sudden rush of glucose pours into the bloodstream. This places a tremendous stress and burden on the ability of the pancreas to churn out Insulin. When this excessive stress continues daily for weeks and months at a time, the body's cells may develop a chronic resistance to Insulin. The protein "keys" on Insulin molecules are then no longer able to unlock tissue and muscle cells to allow glucose to enter.
The result? Glucose, and its Insulin escort, accumulate in the bloodstream. But Insulin still retains the ability to bind with receptors in the body's adipose (fat) cells and to store surplus glucose inside these cells as fat.

You don't have to be a biochemist to guess what happens next. Excess blood glucose streams into the fat cells and a person begins to put on weight. . . a fate that has already befallen 66 percent of Americans, while over 25 percent of the population is classed as clinically obese.
You can easily tell if you are overweight or obese, by clicking here www.cdc.gov/nccdphp/dnpa/bmi/index.htm and obtaining your personal Body Mass Index.
Years ago, the "ideal weight tables" were replaced by the Body Mass Index (BMI) scale which assesses the ratio between lean muscle mass and body fat. The BMI scale applies equally to adult men and women. Excepting only people with very large muscles or body frames, your BMI provides a good appraisal of your future outlook for health and freedom from most diseases, including Insulin Resistance and Diabetes.

A BMI of 30 or over indicates that a person is obese. Between 25 and 29.9 indicates a person is significantly overweight. To stay healthy and free of any form of Insulin Metabolic Disease, you should keep your BMI between 18.5 and 24.9. For ideal health and longevity, it should be below 22.

To some degree, Insulin Resistance (IR) exists in about 40 percent of Americans, most of whom overeat on bad carbs and don't exercise. Technically, IR is known as Impaired Glucose Tolerance or Carbohydrate Intolerance, and it's a developed resistance to Insulin function that frequently includes such symptoms as chronically-elevated Insulin levels; low HDL (good) cholesterol; increased weight; belly sprawl and/or bulging buttocks, thighs and abdomen; fat "chipmunk"cheeks and bloated fat around the neck; high triglycerides; drowsiness after eating; bloating and gas; fatigue; difficulty concentrating; poor memory; and slow learning ability.
All this occurs because overeating on high-glycemic or refined carbs (all bad) is quickly followed by a sudden spike in blood glucose levels--only to be followed a short time later by an equally sudden crash as energy and glucose levels nosedive. Fierce hunger pangs quickly appear with acute cravings for sweets, chocolate, ice cream, coffee or more bad carbs.

If these cravings are not swiftly satisfied, a person with IR may become shaky, jittery, moody, lethargic and depressed . . .as the supply of glucose to power the brain begins to run low. Every time the body is exposed to a high-glucose surge, muscle and tissue cells become increasingly Insulin Resistant.

As IR worsens, a person's fasting glucose level may gradually creep up from below 100 to 125 mgs/dl. That's just one point away from the break-even level of 126, a widely recognised marker for Type II Diabetes. (All future references here to Diabetes refer to Type II.)
While being overweight or obese is a strong indicator of IR, not all overweight people are pre-diabetic nor are all people with IR overweight. For this reason, most doctors recommend that people 45 and over should take a fasting glucose test every 3 years (every two years if you are pre-diabetic or have IR).

Type II Diabetes was formerly known as Adult-Onset Diabetes. But due to the epidemic of overweight and obese youngsters and teenagers, it is now known as Type II Diabetes. With one in five young people overweight and overloaded with bad junk-food carbs and deprived of exercise, IR and other pre-diabetic conditions are becoming common among America's increasingly chunky younger population (and especially among Latinos and blacks).

Thus a new blood glucose test has been developed called PGB or Protein Bound Glucose which measures blood glucose levels over the past 7-15 days or longer and provides a more accurate assessment of the body's glucose metabolism. Even so, blood tests alone don't confirm IR or Diabetes, they only suggest a strong possibility.

Good and bad Foods, carbohydrates

Most Americans believe that carbohydrates are cereals or products made from white flour and sugar like white bread, bagels, donuts, pasta, pies, cakes, pastries, pancakes etc.
In reality, all foods that grow on plants are basically carbohydrates. All fruits, vegetables, nuts, seeds and beans are carbohydrates, as are all grains, cereals, starches and sugars such as donuts or breads. Some like beans and avocadoes have more fat, root vegetables like potatoes have more starch, juicy fruits have more sugar, beans and grains together form whole protein equal to that in meat, and whole grain cereals have more fiber. But all are basically carbohydrates.
But not all carbs are equal. There are good and bad carbs. The good carbs are called Complex Carbohydrates and these are fruits, vegetables, beans, nuts, seeds and whole grains etc that remain unprocessed and in the same whole food state in which they grew. (Coarsely-sliced whole grains like oatmeal or whole wheat flour are also classified as Complex Carbohydrates.)
But the bad carbs, those that are restricted in all lo-carb --and most other-- diets, are primarily Refined Carbohydrates like white flour, sugar, sucrose, all sweets and junk foods and white rice plus sugary breakfast cereals and fruit punch (along with anything made all or partially from refined carbos such as sodas). Equally undesirable are naturally-occuring Simple Carbohydrates like honey, molasses, alcohol, dried fruits, and most fruit or vegetable juices. (It's OK to eat juicy fruits.)

To make it easier to identify good and bad carbs, researchers have developed a glycemic index for most common carbohydrate foods. Fats and Proteins (meat, fish, eggs, dairy foods) have almost no glycemic effect.

The Glycemic Index (GI) ranks carbohydrate foods by the speed at which they are digested and transformed into blood sugar (glucose) in the bloodstream. It does so by measuring the blood glucose level two hours after the food is eaten. The standard GI of 100 is based on the blood glucose level two hours after eating 100 grams of pure sugar. (Another glycemic index in use is based on consuming only 50 grams of sugar and all indexes are exactly half those in the 100 grams table. It's fairly obvious to tell whether your indexes are from the 50 or 100 gram tables.)

For a list of GIs to the most common carbo foods, click on www.diabetes.ca/Section_About/glycemic.asp . The GIs listed are based on the 100 gram standard. The lower a food's GI, the slower it digests and the slower the rate at which it raises the blood glucose level. This keeps the blood sugar level stable and healthy. When measured by a glucose fasting test, the blood glucose level of a healthy person invariably reads under 100 mgs/dl.

Here are some tips to help you lower the Glycemic Index of your daily meals:
• Base your food choices primarily on overall nutrition – including vitamins, minerals and fibre.. Don't dismiss healthy foods such as white potatoes just because they have a high GI. Their other nutritional benefits make them good choices.
• Try to choose at least one low GI food at each meal.
• If you choose a high GI food, combine it with a low GI food, for an overall medium GI meal. For example, half a bagel (high GI) with a bowl of chili (low GI) , or corn flakes cereal (high GI) topped with a spoonful of All Bran (low GI) and some strawberries (low GI).
• Limit the amount of processed, refined starchy foods, as they tend to be low in fibre and other nutrients and have a higher GI.
• Try new foods that have a low GI. Experiment with beans, legumes and lentils by including them in dishes such as chili, soups and salad.
• Eat whole grain, pumpernickel and oat bran bread more often than white bread.
• Eat fresh fruit and vegetables. Fruits and vegetables have a low GI, so they break down into sugar slowly in your body. Canada's Food Guide recommends five to ten servings of fruits and vegetables every day. Enjoy a variety!
• Choose parboiled, brown or white rice more often than instant rice.
• Eat pasta, rice, yams, lima beans or baked potatoes more often than mashed, boiled or instant potatoes. Eating potatoes cold, as in a salad, reduces their GI (but go easy on the mayo dressing).
• Use vinaigrette instead of a creamy salad dressing. It's lower in fat, plus the acidity of the vinegar slows digestion, lowering the meal's GI.

• Watch your portion sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its GI rank. For more information about healthy portion sizes, see the Handy Portion Guide . [ http://www.diabetes.ca/files/plan_your_portions.pdf]

• Check your blood glucose level before eating and one to two hours afterwards to see how your body handles the meal.

• For more information about the Glycemic Index and how to include low GI foods in your meal plan, see the Glycemic Index Tool [ http://www.diabetes.ca/files/Diabetes_GL_FINAL2_CPG03.pdf] and talk to your diabetes educator or registered dietitian.

Remember that the Glycemic Index is just one part healthy eating. Don't forget to:
• Eat at regular times • Choose a variety of foods from all food groups • Limit sugar and sweets • Reduce the amount of fat you eat • Include foods high in fibre • Limit salt, alcohol and caffeine. • Choose heart healthy fats such as canola and olive oil.

LOW GLYCEMIC INDEX FOODS (55 or less) (choose most often vvv)
Skim milkPlain YogurtSoy beverageApple/plum/orangeSweet potatoOat bran breadOatmeal (slow cook oats)All-Bran™Converted or Parboiled ricePumpernickel breadAl dente (firm) pastaLentils/kidney/baked beansChick peas

MEDIUM GLYCEMIC INDEX FOODS (56-69) (choose more often vv)
BananaPineappleRaisinsNew potatoesPopcornSplit pea or green pea soupBrown riceCouscousBasmati riceShredded wheat cerealWhole wheat breadRye bread

HIGH GLYCEMIC INDEX FOODS (choose less often v )
WatermelonDried datesInstant mashed potatoesBaked white potatoParsnipsRutabagaInstant riceCorn Flakes™Rice Krispies™Cheerios™Bagel, whiteSoda crackersJellybeansFrench friesIce creamDigestive cookiesTable sugar (sucrose)

Among carbohydrate foods with the lowest GI are peanuts, seeds, nuts, whole grains and 100% whole grain products, most fruits and vegetables, soy milk and soy products, carbs that naturally contain fats like avocadoes, and any food high in fiber. Cooked foods have a higher GI than when eaten raw. And the GI of most carbs can be lowered by adding fat or fiber.
While most meals include only 2 or 3 carbohydrate foods, it's smart to choose carbs with a low GI. In contrast, it's the bad carbs, those with a GI above 70 (or above 35), that lead to Diabetes and our surging obesity rates.

Refined and Simple Carbohydrates have no place in a healthy diet and should never be eaten. Nor should Processed, Pre-Prepared or Packaged foods unless you are certain they are free of both bad carbs and bad fats. Look on their labels.

The Glycemic Index has revealed how cutting back on fat has caused millions of Americans to turn instead to bad carbs which, though fat-free, can turn the human body into a thriving fat machine. In all too many cases, food manufacturers have produced new Fat-Free foods by replacing fat with bad carbs like sugar. The inevitable result has been that many Fat- Free foods actually contain more calories than their original full-fat version. And those who eat them keep piling on the pounds.

Among modern American foods that can sabotage our health are just about all fried, smoked, salted and pickled foods plus many processed, packaged, manufactured, instant, convenience, ready-to-heat or microwave, or TV-type frozen dinners, pre-prepared meals (the few acceptable ones can be identified by reading the labels). Cut out also all the Worst Foods listed below--some of which are undesirable for reasons other than piling on weight.

Worst Carbohydrates

All Refined and Simple Carbohydrates including honey, molasses amd alcohol.
Candy bars, jelly beans.
Chocolate--very limited amounts of dark, nut-filled chocolate are permissable.
Starchy foods, especially white potatoes (sweet potatoes seem OK).
Sweet desserts
White Flour and all products made wholly or partially from it, including white bread and all commercial (and often home-made) baked goods such as pies, pastries, bagels, cakes, pretzels, pasta, pizza crust, pancakes and donuts. Ingredients listed on labels as "flour, wheat flour or enriched flour" are all too often simply euphemisms for white flour. Most American white bread has the consistency of cotton and tastes like cardboard.
Soy ice cream (too much sugar).
Sodas: all types except diet sodas and they are hardly a health food.
Sugar and all forms of sugar, whether white or brown, including high-fructose corn syrup, and sugar-filled breakfast cereals (which are usually non-whole grain and are nothing but candy in disguise--don't be fooled by a long list of vitamins and minerals, one eats cereal for its fiber content, not for two cents worth of added vitamins).
White rice (switch to brown rice, instead).
White potatoes, including mashed, French Fries, potato chips and most other types of chips or crisps.
Dried fruits like prunes, raisins, dates--prunes and raisins are high in fiber and anti-oxidants but too high in sugar--eat only in very limited quantities.
Low Fat processed foods in which fat has been replaced by sugar or other refined or bad carbs .
Worst Fats
All fats, good or bad, will help slow digestion and prevent glucose or Insulin spikes. They all have more than twice the calories of carbohydrates and protein. Ones to avoid include:-
All fried foods.
Margarine, shortening or any food containing Trans-Fatty Acids (aka Partially- Hydrogenated Vegetable Oils). Very limited amounts of soft, tub-type margarine may offer better nutrition.
Saturated Fat, found in poultry skin and most meats except very lean meats or grass-fed beef or wild game like venison. Saturated fats are also high in tropical oils like palm and coconut oil; in all dairy foods except non-fat versions; and especially in cheesecake, butter, cream and ice cream.

Worst Proteins

Nearly all meats but very lean varieties, grass-fed beef, or wild game; and especially corn-fed beef, ground beef, hamburgers, frankfurters, deli meats, ham and bacon (including Canadian). While meat does not affect our glucose-Insulin-fat cycle, it has zero fiber, anti-oxidants or anti-carcinogens and few other nutrients, just a surfeit of protein which can overlead the kidneys and saturated fat which can clog the arteries.
All dairy products except non-fat varieties and especially butter, hard cheeses, cream, and ice cream. At a tenth of the cost of buying dairy products you can get all the calcium you need from Calcium Carbonate supplements, available cheaply in most supermarkets or discount pharmacies, along with Vitamin D3. (Actual dosages depend on age and gender; see our report "Strategy for Strong Bones" for more details.)
Not more than 4 eggs a week.

HEALTHY FOOD CHOICES THAT HELP YOU LOSE WEIGHT AND BEAT DIABETES

The higher the level of fiber in a carbohydrate food, the more it slows digestion and prevents glucose spikes and Insulin-overload. The more fiber there is in a food, the lower its glycemic index (good). Significant amounts of fiber exist only in foods that grow on plants (fruits, vegetables, nuts, seeds, whole grains and legumes). Fiber keeps us feeling full and satisfied for several hours after eating, during which time it also keeps Insulin levels stable.
To lose weight and keep IR and Diabetes at bay, we need 20-30 grams of fiber daily. The average American consumes only 10.5 grams. Most overweight people are deficient in dietary fiber which leads to stagnation in the colon with dramatically increased risk of colo-rectal cancer.
By comparison, a fiber-rich diet sweeps through the colon like a cleansing broom, creating large, bulky stools, virtually eliminating constipation, and excreting food 3-4 times as fast as in a person lacking fiber.

There are two types of fiber: Insoluble Fiber such as whole wheat, lentils, beans and brown rice; and Soluble Fiber such as oats or apples, which also lowers cholesterol. We need 10-15 grams of each per day. In canned and processed foods, the amount of dietary fiber is indicated on the food label. For anyone with an Insulin-related disorder, 30 grams of fiber a day should help speed weight loss and Insulin-stability.

To digest hi-fiber foods, you will probably need to drink more water, tea etc. If you have been fiber-deficient, you may experience loose stools or perhaps occasional diarrhea as your digestive systems adapts to increased amounts of fiber. This is a signal to increase fiber gradually. It may take your system several weeks to fully adjust to a hi-fiber diet.

Best Carbohydrates

100% Whole Grains such as wheat, millet, barley and brown rice (long-grained preferred). Also coarsely-sliced oatmeal . Make sure your breakfast cereal is coarsely ground 100% whole grain such as most meusli, sugar-free granola and oatmeal. Corn and Cornmeal is also whole grain but is considered less desirable..

100% Whole Grain Flours (especially if stone-ground) and all foods made from them such as breads, baked goods, muffins, bagels, spaghetti and other pasta foods. All breads marked "100% Whole Wheat" must contain exactly that but breads sold in health food stores are usually made from coarser flours and have a lower glycemic index.

Soy Based Foods: all types except ice cream and including soy milk, cheese, burgers, tofu etc. Most taste great and are chockful of healthy fat, fiber and nutrients.

Fruits: 4 or more a day. Almost all fruits including apples, bananas, kiwis, cantelupes, citrus, most berries, watermelon, mangoes, persimon and papaya are high in fiber and in anti-oxidants and cancer-preventing nutrients. For optimal cancer-prevention, choose fruits and vegetables with deep, rich colors.

Vegetables: 5 or more a day. Almost all vegetables but white potatoes are high in fiber, anti-oxidants and anti-carcinogens. Among the best are broccoli, brussel sprouts, cauliflower, collard greens and all green leafy vegetables except Iceberg lettuce, carrots (raw shredded or lightly-steamed) and onions. Starchy root vegetables tend to have a higher glycemic index.

Vegetable juices: sip slowly to avoid creating an Insulin spike.

Desert plants like nopalitos.

Nuts and Seeds: particularly almonds, hazelnuts, walnuts and hulled sunflower seeds.
Beans: all types of cooked, dry beans including canned baked beans and other canned beans. Snow peas, and fresh or canned peas, are also good.

Popcorn: home-popped popcorn is OK but watch the dressing.

Best Fats

For more about fats, click on the report "A Primer on Fats: Good Fats, Bad Fats" listed on our Home Page menu. All fats contain 9 calories per gram and eaten to excess, even the best can add weight and increase LDL (bad) cholesterol and risk of Diabetes and Heart Disease. The best types of fat are mono-unsaturated, omega-3 and, in limited amounts, poly-unsatured Omega 6 cooking oils.

Peanuts and pure peanut butter--a mono-unsaturated fat.
Olive and Canola Oil--mono-unsaturated fats, canola is good for cooking..
Nuts and seeds--mono-unsaturated fats.
Avocadoes, soy foods, beans--mono-unsaturated fats.
Oily fish like sardines, salmon, anchovies, herring or bluefish--all Omega-3 fats; and vegetable sources of Omega-3 fatty acids like dark green leafy vegetables, walnuts, soy and tofu products, spinach and canola oil (see *Good Fats, Bad Fats).
Poly-unsaturated cooking oils like safflower, sunflower, corn, and soybean oils--all are Omega-6 fatty acids. While they help keep Insulin-levels low, they are easily oxidized and may produce damaging amounts of free radicals.

Best Proteins

Almost any combination of beans and a whole grain cereal such as brown rice, forms protein equal in quality to that in meat.
Nuts and Seeds.
Oily fish, including tuna.
Baked fish: all types except those high in mercury like swordfish, or freshwater fish from polluted sources.
Eggs: 4 a week plus unlimited amounts of egg white.
Soy foods.
Limited amounts of very lean meat; grass-fed beef; or wild game such as venison.

Eating The No. 1 Healthy Lifestyle Way

Many foods contain significant amounts of not only carbohydrate but also of fat and/or protein.
A typical example of one day's meals designed to keep Insulin levels low might look like this:-

Breakfast: whole grain cereal with soy milk served with 3 fresh sliced fruits of different colors like banana, kiwi and cantelupe melon. An orange in place of fruit juice. Green tea.

Lunch: green salad (dark green lettuce, shredded carrots, sliced tomato, green pepper, broccoli sprouts, and half an avocado with dressing of olive oil and soft tofu); side dish of mixed nuts and sunflower seeds. Black or green tea.

Dinner: half of meal consists of lightly steamed vegetables like brussel sprouts, turnips, carrots or onions, with brown rice (not fried), canned baked beans and baked fish. Dessert: fruit salad of papaya, mango, banana with creamy soft tofu topping. Black or green tea; or glass of red table wine.

Healthy Snacks

If you crave something sweet, or feel hungry, try:-
A celery stalk filled with peanut butter.
A sandwich of Swiss-flavored soy cheese between two slices of whole grain bread spread with peanut butter.
A slice of whole grain bread spread with peanut butter and half an avocado.
An open-faced sandwich of whole grain bread spread with peanut butter and filled with lettuce, tomato and cucumber slices; or with sardines.
A frozen banana.
Just about any fruit from a banana to an orange or a persimon or apple or a slice of melon or papaya.
A small bowl of mixed nuts and sunflower seeds.

Healthy Beverages

Black or green tea without cream or sugar.
Water flavored with sugar-free lemonade powder.
Unsweetened fruit juice: dilute with 50 percent water to avoid an Insulin spike.

Other Good Diets

Among other proven heart-healthy diets is the Mediterranean Diet, especially the Greek version built around fruits, vegetables, nuts, whole grains, dried cooked beans, oily and other fish, soy cheese, olive oil, seeds, peanut butter and red wine. The DASH Diet, developed by the National Institutes of Health to lower high blood pressure, is equally commendable. Details can be found by typing the name of each diet into the search engine of your Internet browser. Well worth reading is the book "Eat, Drink and Be Healthy" by Walter Willett M.D (Fireside 2001), Harvard Medical School epidemiologist, which presents a new and improved version of USDA's Food Pyramid in which Exercise plays the largest role.

Another proven way to stabilize Insulin levels is to divide each of your 3 daily meals into two halves, then eat each of the six mini-meals at equally-spaced intervals throughout the day.
Finally, in case you didn't get it, not just excess weight but most cases of Insulin Resistance, pre-Diabetes, Syndrome X, Metabolic Syndrome and Type II Diabetes can not only be prevented but also slowed down and usually reversed by the No. 1 Healthy Lifestyle diet and exercise combination described in this report. Just check with your doctor first to be sure. And Diabetes can be reversed only if most of the Insulin-producing Beta-cells in the pancreas are still undamaged.

Click here to read Dr. Mercola's report on: How Diabetes Can Affect Your Health and What You Can Do About It.

Click here to read a variety of reports on the Atkins and similar diets by top nutritionists. Click on http://my.webmd.com/and type "Atkins Diet" into the SEARCH field. . WebMd also has its own On-Line weight loss clinic at www.webmd.com/webmddiet/bp/index.html.

Dr. Mercola: Most Low Carbers Are Not Eating Low Carb. Be sure to read links at end of report.

Whole Grains Council (www.wholegrainscouncil.org) Scroll down left column to Consumer Information for a complete review of Whole Grains

CAUTION: Though these reports are based on documented studies in professional journals or on advisories from leading university medical schools and research institutes, they are intended for information only and should not be regarded as medical advice or instruction. For diagnosis and treatment of specific symptoms and diseases, disorders or dysfunctions, consult your physician.
http://www.nohypehealth.org/locarb.html

Remember you can test the personal effect of a meal on you by testing your blood sugar levels one to two hours after eating the meal..


...

Canada's food guide and Portions

Healthy eating - Canada's food guide and Portions

"We know that healthy eating is important in terms of reducing the risk of a range of chronic diseases, including Type 2 diabetes, heart disease, certain types of cancer, osteoporosis, and reducing the risk of obesity as well," says Mary Bush, director general of the office of nutrition policy and promotion for Health Canada.

Canada's Food Guide to Healthy Eating is designed to help Canadians make wise food choices. The Food Guide translates the science of healthy eating into a practical pattern of food choices that meets nutrient needs, promotes health and minimizes the risk of nutrition-related chronic diseases.

The Food Guide places food into four groups:

Grain Products

Vegetables and Fruit

Milk Products

Meat and Alternatives

The amount of food you need every day from the four food groups and other foods depends on your age, body size, activity level, whether you are male or female and if you are pregnant or breastfeeding.

The right balance of food and activity will help you feel great and stay at a healthy body weight.

Remember to:

Enjoy a VARIETY of foods.

Emphasize cereals, breads, other grain products, vegetables and fruit.

Choose lower-fat dairy products, leaner meats and food prepared with little or no fat.

Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.

Limit salt, alcohol and caffeine.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

"Most of us are aware of Canada's Food Guide to Healthy Eating and its recommendations to eat a certain number of servings from each food group each day. But what makes up a serving?

Canada's Food Guide to Healthy Eating advises Canadians to consume a certain number of servings per food group each day. This number is presented as a range, with considerations for your body size, your level of activity, your age, your gender, and physical factors such as being pregnant or breastfeeding.

For grain products, the recommended daily range is 5-12 servings. For example, one slice of bread is a serving, as is ½ bagel, or ½ cup of pasta or rice. To help yourself visualize these serving sizes, remember that 1 cup equals 250 mL, which happens to be the standard size of a drink box.

For vegetables and fruits, the recommended daily range is 5-10 servings. For example, each medium-sized fruit or vegetable is one serving, as is ½ cup of juice or ½ cup of canned/frozen/fresh fruit or vegetables.

For milk products, the recommended daily range is:

• 2-3 servings if you are between the ages of 4 and 9
• 3-4 servings if you are between the ages of 10 and 16
• 2-4 servings if you are an adult
• 3-4 servings if you are pregnant or breastfeeding

One milk serving is 1 cup of milk, or 2 slices (or 50 g) of cheese, or ¾ cup of yogurt.

For meat and alternatives, the recommended daily range is 2-3 servings. For example, one serving is 50-100 g of meat/fish/poultry (about the size of a computer mouse), or 1/3 cup of tofu, or 125-250 mL of beans.

For more details on Canada's Food Guide to Healthy Eating, visit http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html."

Canada's FOOD GUIDE to Healthy Eating- More

The Food Guide suggests a way of eating for people over the age of 4.

A website explains how to best use Canada's Food Guide to Healthy Eating.

It will help you make food choices for healthier eating every day.

Table of Contents

What is the Food Guide Based On?

What does the Food Guide tell you?

How many servings from each food group do I need?

Your Healthy Eating Scorecard

What about Combination Foods?

What about Vitamin and Mineral Supplements?

Ways to use the Food Guide

Putting it all together

Healthy Eating Checklist

Want to know more?

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/res/using_food_guide-servir_guide_alimentaire_e.html

Eat healthy and live longer.

Tips -Travelling with diabetes

Have diabetes, will travel

Heading out of town? Leaving your troubles behind? Off on an important business trip? Whenever you travel, your diabetes makes the trip with you.

While diabetes shouldn't stop you from traveling in style, you will need to do some careful planning. Here are some helpful diabetes travel tips from the National Diabetes Education Program:

PLAN AHEAD

• Get all your immunizations. Find out what's required for where you're going and make sure you get the right shots on time.

• Control your ABCs. See your healthcare provider for a checkup four to six weeks before your trip to make sure your alcohol, blood pressure and cholesterol are under control and in a healthy range before you leave.

• Ask your healthcare provider for a prescription and a letter explaining your diabetes medication, supplies and any allergies. Carry this with you at all times on your trip. The prescription should be for insulin or diabetes medications and could help in case of an emergency.

• Wear identification that explains you have diabetes. The identification should be written in the languages of the places you are visiting

.• Plan for time zone changes. Make sure you'll always know when to take your diabetes medicine, no matter where you are. Remember: eastward travel means a shorter day. If you inject insulin, less might be needed. Westward travel means a longer day, so more insulin might be needed.

• Find out how long the flight will be and whether meals will be served. However, you should always carry enough food to cover the entire flight time in case of delays or unexpected schedule changes.

PACK PROPERLY

• Take twice the amount of diabetes medication and supplies that you'd normally need. It's better to be safe than sorry.
• Keep your insulin cool by packing it in an insulated bag with refrigerated gel packs.
• If you use insulin, make sure you also pack a glucagon emergency kit.
• Make sure you keep your medical insurance card and emergency phone numbers handy.
• Don't forget to pack a first-aid kit with all the essentials.

WHEN FLYING

• Plan to carry all your diabetes supplies in your carry-on luggage. Don't risk a lost suitcase.

• Have all syringes and insulin delivery systems (including vials of insulin) clearly marked with the pharmaceutical preprinted label that identifies the medications. The FAA recommends that patients travel with their original pharmacy labeled packaging.

• Keep your diabetes medications and emergency snacks with you at your seat. Don't store them in an overhead bin.

• If the airline offers a meal for your flight, call ahead for a diabetic, low-fat or low-cholesterol meal.

• Wait until your food is about to be served before you take your insulin. Otherwise, a delay in the meal could lead to low blood glucose.

• If no food is offered on your flight, bring a meal on board yourself.

• If you plan on using the restroom for insulin injections, ask for an aisle seat for easier access.

• Don't be shy about telling the flight attendant that you have diabetes, especially if you are traveling alone.

• When drawing up your dose of insulin, don't inject air into the bottle. The air on your plane will probably be pressurized.

• Because prescription laws can be very different in other countries, write for a list of International Diabetes Federation groups: IDF, 1 Reu de Faeqz, B-1000, Belgium, or visit www.idf.org. Get a list of English-speaking foreign doctors in case of an emergency. Contact the American Consulate, American Express or local medical schools for a list of doctors.

• Insulin in foreign countries comes in different strengths. If you purchase insulin in a foreign country, be sure to use the right syringe for the strength. An incorrect syringe might cause you to take too much or too little insulin.ON THE ROAD

• Don't leave your medications in the trunk, glove compartment or near a window, where they might overheat. If possible, carry a cooler in the car to keep medications cool.

• Bring extra food with you in the car in case you can't find a restaurant.

GENERAL TRAVELING TIPS

• Stay comfortable and reduce your risk for blood clots by moving around every hour or two.

• Always tell at least one person traveling with you about your diabetes.

• Protect your feet. Never go barefoot in the shower or pool.

• Check your blood glucose often. Changes in diet, activity and time zones can affect your blood glucose in unexpected ways.You might not be able to leave your diabetes behind, but you can control it and have a relaxing, safe trip.

To learn more about controlling your diabetes, visit the National Diabetes Education Program at www.ndep.nih.gov.

"TRAVEL HEALTH

Diabetes doesn't have to ruin your vacation plans

By DR. LARRY G. BARATTA For travelers with chronic health problems such as diabetes, managing the condition has its challenges.

But with proactive planning, someone with diabetes can have a safe and enjoyable trip. Before a trip, consult your physician to weigh the risks of traveling to developing countries, particularly if you have complications such as foot ulcers, diabetic heart, eye or kidney disease.

BEFORE YOU TRAVEL

• Medical records: Take a letter from your physician attesting to your diabetes diagnosis, listing your medications, including syringes, if applicable. Also, take a copy of your most recent medical records and laboratory reports.

If you need to consult with a foreign doctor, this information will be most useful. Compile a list of physicians in the cities you are traveling to. The International Association for Medical Assistance of Travelers (716-754-4883; http://www.iamat.org/) and the International Diabetes Federation (011-32-2-538-5511; http://www.idf.org/) are two useful resources.

• Medication list: Print a copy of your current medications, including the dosages. This list should also include other medications you take. Take extra supplies (oral or insulin) with you in the event there are travel delays or trip interruptions.

Over-the-counter medicines including anti-diarrheal and anti-nausea medication are also important.

Pack a fever thermometer.

• Medication labeling: Make sure your medication is labeled properly (original containers are preferred) and that it is stored in zip-lock bags, especially for liquids.

• Medication storage: If you need insulin, there are many travel kits that are compact and will help protect your supplies: insulin vials, syringes, alcohol preps, etc. Insulin does not have to be refrigerated. But storing it in extreme temperatures may affect its strength.

• Diabetes management supplies: Take extra blood and urine testing supplies. Make sure your blood glucose monitor works properly, is cleaned and calibrated and you have an extra set of batteries. Take extra syringes. Insulin syringes in North America have different measurement markings on the barrel than those sold overseas.

If you run out of insulin and need to purchase it overseas, you will also need to buy syringes.
Pack enough snack foods like crackers, peanut butter, cheese and juice. Also pack hard candy to treat low blood sugar.

Properly tag your supply bags with your contact information.

A diabetes ID bracelet and wallet diabetes identification card are essential.

Bring a compact medical sharps container to dispose of used syringes.

• Additional resources: Consider getting travel medical insurance. This should cover complete medical care, including hospitalization, air ambulance and emergency medical evacuation. Travel insurance plans are available through companies including MultiNationalUnderwriters, Specialty Risk International and Travelex.

AT THE AIRPORT

• Recent Transportation Security Administration restrictions have caused difficulty for diabetic travelers. Visit http://www.tsa.gov/ (or call 866-289-9673) for more information.

• Notify the TSA screener that you have diabetes and are carrying supplies. If you wear a nonremovable insulin pump, be sure to alert them, as well.

• You may request a visual inspection of your supplies instead of X-raying them.

DURING YOUR FLIGHT

Request an onboard diabetic meal. Bring plenty of ''diabetic friendly'' snacks.
Take your insulin just before your meal is served.

Cabin pressure is lower than the pressure in the insulin bottle. In order to help equalize the pressure, insert the syringe (without the plunger) into the vial. Be careful not to inject air into the vial.

Stay well hydrated by drinking plenty of fluids. Cabin air is dry and low in humidity. Seasoned air travelers use saline nasal spray periodically during the flight to keep the nasal passages moist.

Exercise during long-haul flights to increase circulation, particularly in the legs. This will help prevent formation of blood clots. Wearing support hosiery also helps.

AFTER YOU ARRIVE

Pace yourself. After a long-haul flight, your body needs to adjust.

Check your blood sugar level often. That's why you need to pack extra test strips.

Plan sightseeing excursions around taking your insulin and meals. A very active schedule may result in lower blood glucose.

Take snacks and food on sightseeing trips in case food is not available at your destination.

Be careful what you consume. Water and ice cubes can cause gastrointestinal ailments. Ice cubes may contain bacteria responsible for causing diarrhea. Drink bottled water and avoid other sources.

Wear comfortable shoes and socks. This will reduce developing sores or blisters on your feet. Check your feet daily for redness, swelling and scratches. Don't break in a new pair of shoes during the trip."

Dr. Larry G. Baratta chief medical officer of Passport Health serving South Florida.


Eat healthy and live longer.

Diabetes Complications

Today, all wise persons take an active role in their health care, and stay updated.

For people taking certain diabetes medicines, following a schedule for meals, snacks, and physical activity is best. However, some diabetes medicines allow for more flexibility. You’ll work with your health care team to create a diabetes plan that’s best for you.

Diabetes is a disease that can cause very serious health problems. If you have diabetes:

• Know your blood glucose blood pressure (BP), and cholesterol numbers.
• Take regualrly all of your medicines as prescribed by your doctor.
• Monitor your blood sugar 3 times daily before each meal
• Reach and stay at a healthy weight.
• Get regular physical activity. 20 -30 minutes at day
• Quit smoking and drinking alcohol
  

Diabetes Complications

Diabetic retinopathy, the most common diabetic eye disease. This disease is a leading cause of blindness in adults. It is caused by changes in the blood vessels of the retina. In some people with diabetic retinopathy, retinal blood vessels may swell and leak fluid. In other people, abnormal new blood vessels grow on the surface of the retina These changes may result in vision loss or blindness. Blurred vision may occur when the macula - the part of the retina that provides sharp, central vision – swells from the leaking fluid. This condition is called macular edema. If new vessels have grown on the surface of the retina, they can bleed into the eye, blocking vision. And better control of blood sugar level slows the onset and progression of retinopathy and lessens the need for laser surgery for severe retinopathy.But, even in more advanced cases, the disease may progress a long way without symptoms. That is why regular eye examinations for people with diabetes are so important. Your eye doctor may suggest laser treatment, which is when a light beam is aimed into the retina of the damaged eye. The beam closes off leaking blood vessels. It may stop blood and fluid from leaking into the vitreous. Laser treatment may slow the loss of sight. If a lot of blood has leaked into your vitreous and your sight is poor, your eye doctor might suggest you have surgery called a vitrectomy (vih-TREK-tuh-mee). A vitrectomy removes blood and fluids from the vitreous of your eye. Then clean fluid is put back into the eye. The surgery often makes your eyesight better. If you have diabetes, you are also at risk for other diabetic eye diseases. Cataracts develop at an earlier age in people with diabetes. Cataracts can usually be treated by surgery.Glaucoma may also become a problem. A person with diabetes is nearly twice as likely to get glaucoma as other adults. And, as with diabetic retinopathy, the longer you have had diabetes, the greater your risk of getting glaucoma. Glaucoma may be treated with medications, laser, or other forms of surgery.

One of the major side effects of diabetes is diabetic foot, which manifests itself by several symptoms, including ulcer formation and fungal infection by Candida species. One of the most common foot infections is from Candida species, better known as yeasts, which colonise the ulcers and the spaces between the toes.Diabetics should inspect their feet daily for signs of ulcers and infection. Micro vascular disease (small vessel disease) is quite common in diabetics and can lead to the development of ulcers.It is essential that diabetics monitor blood glucose levels, maintain a sensible weight and avoid smoking to reduce the onset of micro vascular disease.Ulcers or any open wounds should not be left untreated, as they are a common cause of lower extremity amputation. If they are caught in the early stages they can be treated by a Podiatrist/Chiropodist who will use methods such as debridement (surgical removal of dead skin) and will provide padding and orthotic devices (special insoles) to relieve pressure from the ulceration to allow it to heal. A Podiatrist/Chiropodist will also provide information about diabetic foot care and antibiotic medications.

Diabetics can also experience what is called neuropathy, which is when the sensation in the feet is lost. Firstly this means that any abrasions or cuts to the foot can go unnoticed for days. Secondly if the sensation and feeling is lost, the foot cannot determine when excessive pressure is being applied to the foot and therefore the foot does not adjust itself to deal with the stress, leaving it more prone to injury.

Nerve damage (neuropathy) Diabetes can damage the nerves and cause a complication called neuropathy. This generally begins as loss of sensation in the toes, and possibly fingers.

Eventually, the neuropathy can move up your leg or arm.

Symptoms to watch out for include:
Tingling
Weakness
Burning sensations
Loss of sensitivity to warmth or cold
Numbness -- if the nerves are damaged enough, you may be unaware that a blister or minor wound has become infected.
Abnormal blood pressure
Problems with bowel and bladder control
Impotence in men
Bone deformity in foot ("Charcot foot")
You may even have a heart attack and not be able to feel any chest pain.

"High blood glucose from diabetes causes two problems that can hurt your feet:

Nerve damage. One problem is damage to nerves in your legs and feet. With damaged nerves, you might not feel pain, heat, or cold in your legs and feet. A sore or cut on your foot may get worse because you do not know it is there. This lack of feeling is caused by nerve damage, also called diabetic neuropathy (ne-ROP-uh-thee). It can lead to a large sore or infection.

Poor blood flow. The second problem happens when not enough blood flows to your legs and feet. Poor blood flow makes it hard for a sore or infection to heal. This problem is called peripheral (puh-RIF-uh-rul) vascular disease. Smoking when you have diabetes makes blood flow problems much worse.

What can I do to take care of my feet?

-Wash your feet in warm water every day. Make sure the water is not too hot by testing the temperature with your elbow. Do not soak your feet. Dry your feet well, especially between your toes
-Look at your feet every day to check for cuts, sores, blisters, redness, calluses, or other problems. Checking every day is even more important if you have nerve damage or poor blood flow. If you cannot bend over or pull your feet up to check them, use a mirror. If you cannot see well, ask someone else to check your feet.
-If your skin is dry, rub lotion on your feet after you wash and dry them. Do not put lotion between your toes
-File corns and calluses gently with an emery board or pumice stone. Do this after your bath or shower.
-Cut your toenails once a week or when needed. Cut toenails when they are soft from washing. -Cut them to the shape of the toe and not too short. File the edges with an emery board.
A-lways wear shoes or slippers to protect your feet from injuries.
-Always wear socks or stockings to avoid blisters. Do not wear socks or knee-high stockings that are too tight below your knee.
-Wear shoes that fit well. Shop for shoes at the end of the day when your feet are bigger. Break in shoes slowly. Wear them 1 to 2 hours each day for the first 1 to 2 weeks.
Before putting your shoes on, feel the insides to make sure they have no sharp edges or objects that might injure your feet." http://www.diabetes.niddk.nih.gov/

Kidney disease.

Diabetes is the most common cause of kidney failure, accounting for nearly 45 percent of new cases. Even when diabetes is controlled, the disease can lead to nephropathy and kidney failure. Most people with diabetes do not develop nephropathy that is severe enough to cause kidney failure. The kidneys filter and clean blood. Not surprisingly, having too much glucose in the blood puts a strain on them. Over time, this can actually lead to kidney failure. When this happens, dialysis or a kidney transplant may be needed.

Kidney disease can be prevented through good control of glucose levels and blood pressure.
Make sure you get urine and blood tests each year to assess kidney function.

Watch for kidney-related symptoms -- unusually colored urine, urination frequency, back pain, chills, or fever.

Finally, find out whether high blood pressure medicine is appropriate for your situation.

How can diabetes hurt my teeth and gums?

Tooth and gum problems can happen to anyone. A sticky film full of germs (called plaque [PLAK]) builds up on your teeth. High blood glucose helps germs (bacteria) grow. Then you can get red, sore, and swollen gums that bleed when you brush your teeth.People with diabetes can have tooth and gum problems more often if their blood glucose stays high. High blood glucose can make tooth and gum problems worse. You can even lose your teeth.
You can do a lot to prevent or slow down diabetes problems.Many people with diabetes also have high blood pressure. If you have heart, eye, or kidney problems from diabetes, high blood pressure can make them worse. To lower your blood pressure, your doctor may also ask you to lose weight; eat more fruits and vegetables; eat less salt and high-sodium foods such as canned soups, luncheon meats, salty snack foods, and fast foods; and drink less alcohol.

Pamphlets

You’ll find helpful information in Diabetes New Zealand’s range of pamphlets on making healthy food choices, living with diabetes, pre-diabetes, increasing physical activity, driving, preventing complications, and managing pregnancy.

Download copies of the pamphlets http://www.diabetes.org.nz/resources/pamphlets/index.html

Inā te kai ora / Here’s Healthy Food (769 KB)This is a basic guide to the foods people with diabetes and their families need to eat.He rourou hua tika, he kono kai ora.

Supermarket Shopping Guide (1129 KB)Making good choices when purchasing food is one part of planning a healthy diet. Eating the right quantities of different foods is equally important. This guide will point you towards the kinds of foods that are better for your health. Please note that this file is 1129 KB and WILL take a while to download.

It's time to shed some light on... Type 2 diabetes (992 KB)Type 2 diabetes is a progressive condition. Becoming overweight is almost always the cause of the body becoming resistent to insulin and can trigger Type 2 diabetes even in young people.

Living with Diabetes and Insulin (891 KB)Diabetes is the result of insufficient insulin to keep blood glucose levels in the normal range. It cannot be cured at present but it can be controlled and you can lead a full and active life. This guide is for adults who need insulin for either Type 1 or Type 2 diabetes.

Pre-diabetes (599 KB)Pre-diabetes is when the blood glucose or blood sugar is higher than normal, but not high enough to be called diabetes. Pre-diabetes is a condition that comes before Type 2 diabetes.

Diabetes and physical activity (275 KB)Physical activity is the cornerstone for both preventing Type 2 diabetes and managing Type 1 and Type 2 diabetes. If you have diabetes, staying active will almost certainly help you to manage your diabetes effectively and stay healthy.

Walking for Health - A Guide to using Pedometers (404 KB)Walking is non-stressful, easy and cheap, and you'll love the benefits. All you need is a comfortable pair of walking shoes and comfortable clothes. A pedometer is another tool that will help enhance your walking programme.
Diabetes and Driving (409 KB)If you have diabetes, you need to be aware of the risks involved when you are driving. If you know the risks, you can take steps to manage them.

Testing Your Blood Glucose Levels (360 KB)Learning how to test your own blood glucose levels can help you to take control of your diabetes. Testing will let you know how your blood glucose management is going, and whether your blood glucose levels are in your target zone (ask your health professional).

Diabetes and your feet (520 KB)Diabetes increases your chance of developing ongoing foot problems. High blood glucose levels can lead to nerve damage in the feet and legs resulting in loss of feeling. Diabetes can also lead to restricted blood supply to feet and legs resulting in cold, painful feet. But there are steps you can take to look after your feet.

Diabetes and your kidneys (477 KB)Diabetes is the most common cause of kidney failure in New Zealand. About 40 percent of people who need dialysis or kidney transplantation have diabetic nephropathy (diabetic kidney disease) caused by their diabetes. But there are signs of diabetic kidney disease you can look out for.

Diabetes and your eyesThis pamphlet is no longer available. However, download this up-to-date Eye Complications article from diabetes magazine

Reducting your risk of Heart Attack and StrokeThis booklet will help you and your health professional assess your risk of developing cardiovascular disease (heart, stroke and blood vessel disease). Produced by The New Zealand Guidelines Group and The National Heart Foundation, it is endorsed by Diabetes New Zealand.

Diabetes and Pregnancy (228 KB)Having a baby when you have diabetes involves commitment and effort on your part. You can expect a successful outcome if you work with your health professional team to achieve this.

Other booklets are also available at www.diabetes.niddk.nih.gov on the Internet including-
Overview of diabetes, pre-diabetes, diagnosis information, pregnancy and diabetes, and a dictionary of diabetes terms

-Meal planning, physical activity (exercise), medicines, and checking blood glucose levels
- Diabetes-related problems of the heart, kidneys, eyes, feet and skin, nerves, teeth and gums.
- Spanish Translations of selected NDIC publications
-Links to diabetes-related information from the National Institutes of Health

Diabetes Complications
Erectile Dysfunction
Hypoglycemia (Low Blood Sugar)
Diabetic Neuropathies: The Nerve Damage of Diabetes
Diabetic Retinopathy (Eye Disease)
Stomach Nerve Damage (Gastroparesis)
Kidney Disease of Diabetes
Kidney Failure: Choosing a Treatment That's Right for You
Sexual and Urologic Problems of Diabetes
Feet Can Last a Lifetime kit
Prevent Diabetes Problems series
Keep Your Diabetes Under Control
Keep Your Eyes Healthy
Keep Your Feet and Skin Healthy
Keep Your Heart and Blood Vessels Healthy
Keep Your Kidneys Healthy
Keep Your Nervous System Healthy
Keep Your Teeth and Gums Healthy

This site is provided for informational purposes only. The information here is not intended to diagnose or treat any condition, and should not replace the care and attention of qualified medical personnel. Use the information on these pages at your own risk, and, as with any information pertaining to health, nutrition, mental health, or fitness, consult your physician before making any changes that might affect your overall health.


Eat healthy and live longer.