[AlternativeAnswers] Diabetes and the Glycemic Index

 

Good Morning!

Diabetes and the Glycemic Index

Diabetes is the result of a metabolic disorder in which blood sugar (glucose) levels are above normal. A fasting blood sugar test measures the amount of sugar (glucose) in your blood after you fast for eight hours. Your fasting blood sugar is normal if it's 70 mg/dL to 100 mg/dL.

If your fasting blood sugar is 100 mg/dL to 125 mg/dL, you may have prediabetes.

A fasting blood sugar value by itself doesn't help distinguish between type 1 and type 2 diabetes. But a fasting blood glucose of 126 mg/dL or higher is consistent with either type 1 or type 2 diabetes when accompanied by classic symptoms of diabetes.

The Glycemic Index

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Glycemic Index Range

Low GI = 55 or less

Medium GI = 56 - 69

High GI = 70 or more

Glycemic Load Range

Low GL = 10 or less

Medium GL = 11- 19

High GL = 20 or more

Glycemic Load Per Day

Low GL < 80

High GL > 120

Foods with a high GI score contain rapidly digested carbohydrate, which produces a large rapid rise and fall in the level of blood glucose (this is not good). In contrast, foods with a low GI score contain slowly digested carbohydrate, which produces a gradual, relatively low rise in the level of blood glucose (this is good). 

Managing Your Diabetes

Body awareness is very important in managing diabetes. See you doctor regularly. Signs and symptoms can arise that may seem completely unrelated, when in fact they could be. Do not allow your pride or ego to get in the way of your physical health.

1. Proper eye care should be maintained. If any changes in vision, sudden loss, dizziness, blurring or pain in or around the eyes occur, see your doctor right away. Retinopathy, eye infections and blindness are more common in diabetics. Eye Exam: Dilated eye exam - yearly.

2. Thyroid problems are more common with diabetes. Tell you doctor if swelling or pain around the neck or throat occur.

3. Lung infections, pneumonia and influenza are more common in diabetics. If you are a smoker, quit now!

4. Heart disease is a major cause of death in diabetics. Tell your doctor if you are experiencing weakness, shortness of breath, swelling, dizziness, palpitations, or other sensations in the chest. Blood pressure: each regular diabetes visit.

5. Bladder infections and other bladder issues can be due to complications from diabetes. Urine Test: Microalbumin measurement - yearly (based on the HEDIS Diabetes Criteria).

6. Kidney failure is the lead cause of death among diabetics. Nephropathy is caused by blood vessel damage, which disrupts the kidney's filtering system. Ask your doctor what you can do to reduce the risk.

7. Foot care is most important. Exam you feet daily. Notify your doctor if you have ANY signs of tingling, sticking, sharp, stabbing or dull pain. Also if you have unexplained pain, spots or loss of normal sensation. Neuropathy or nerve damage is a particular trait of diabetes. Problems can often occur at the big toe. Foot ulcers, if left untreated, can infect the bone and lead to amputation. Foot Exam: Check feet at each regular diabetes visit Comprehensive foot exam - at least yearly (more often in patients with high risk foot conditions).

8. Loss of sexual function. High blood pressure, heart disease and issues of circulation can effect nerves. Damage can occur, which can inhibit orgasm. Infection, vaginal dryness in women or erectile dysfunction in men can all be complications from diabetes.

9. Peripheral nerve damage can occur anywhere, but particularly at the joints and extremities.

10. Take your readings as much as possible! Keep a watch on hemoglobin A1c and blood fats to see if eating more sweets leads these number on an unhealthy up swing. There are three distinctly different times of day to consider testing blood sugars. First thing in the morning, before meals, and after meal blood sugar numbers can each reveal a wealth of information to help solve the mystery of blood sugar numbers. Blood Test: A1c (glycosylated hemoglobin) At least 2 times a year if stable Quarterly, if treatment changes or you are not meeting your goals.

11.Keep your blood fats in target range such as total cholesterol, LDL, HDL and triglycerides.

12. Pay attention to good hygiene and skin care. Eat a proper balance of nutritionally low GI foods. Weight: Each regular diabetes visit.

Most people who have diabetes know they should be testing their blood sugar on a regular basis. However, many of them do not realize what the numbers mean and simply go through the motions of testing. Without realizing when to test and how important these numbers actually are.

First thing in the morning is known as a FASTING blood sugar. It should be taken soon after rising; before food, drink, exercise, or medications of any kind.

Normal is less than 100. Goal is 70 - 115

A before meal blood sugar is known as PREPRANDIAL. This means before lunch or before supper. At this point in your day, you've usually had something to eat and drink, you've usually had some activity or exercise, and you've probably taken some type of medications. All these things can effect your blood sugar numbers. This is different than a FASTING blood sugar test taken before breakfast, medications, or exercise.

Normal is less than 100. Goal is 100 - 120

An after meal blood sugar is known as POSTPRANDIAL and means after a meal. Timing is important on this reading because it should be taken 1 � hours to 2 hours after a meal.

Normal less than 140. Goal less than 160 

Andrew Pacholyk MS L.Ac

http://www.peacefulmind.com/diabetes.htm

Therapies for healing

mind, body, spirit 

__._,_.___

---

Posted by: yogiguruji@aol.com

---

Reply via web post

•

Reply to sender

•

Reply to group

•

Start a New Topic

•

Messages in this topic (1)

*********************************************
Peacefulmind.com Sponsors Alternative Answers-

HEALING NATURALLY- Learn preventative and curative measure to take for many ailments at:

http://www.peacefulmind.com/ailments.htm
____________________________________________

-To INVITE A FRIEND to our healing community, copy and paste this address in an email to them:

http://health.groups.yahoo.com/group/AlternativeAnswers/subs_invite

___________________________________________
To ADD A LINK, RESOURCE, OR WEBSITE to Alternative Answers please Go to:

http://health.groups.yahoo.com/group/AlternativeAnswers/links

_____________________________________________
Community email addresses:
  Post message: AlternativeAnswers@yahoogroups.com
  Subscribe:    AlternativeAnswers-subscribe@yahoogroups.com
  Unsubscribe:  AlternativeAnswers-unsubscribe@yahoogroups.com
  List owner:   AlternativeAnswers-owner@yahoogroups.com
_________________________________________
Shortcut URL to this page:
  http://health.groups.yahoo.com/group/AlternativeAnswers

Visit Your Group

• New Members 1

• Privacy • Unsubscribe • Terms of Use

.

__,_._,___

[AlternativeAnswers] In Celebration of Beltane, May Day: Abundance, Renewal, Fertility

 

Good Morning!

In Celebration of Beltane, May Day: Abundance, Renewal, Fertility

May 1st is considered May Day. A celebration of Spring, renewal, fertility and abundance. Make your May day a fertile one! Do something for yourself. If you can take some "me" time today, even if it is 15 minutes of quiet... do so. Eat some very nourishing food or maybe plan to take a nice hot bath at the end of the day. Retire early or just read a good book!

1. Balance Your Day: set boundaries with work, family, friends, exercise. To much of ANYTHING is not a good thing. Although we are constantly reminded that MODERATION is the key, we seldom recognize it in ourselves. Plan your day out on paper. Divide your time evenly and stick to it. 

2. Improve How You Work: work smart. Do not allow the "fires you put out" each day to become uncontrollable. Allow a certain amount of time for these issues as well as new projects, clients or meetings. 

3. Get Exercise: If you are saying, how can I exercise, when I have so much to do, this is all the more reason why you need to jump start your metabolism. Exercise is what your body instinctively wants to do especially under stress: fight or flight, and it works. It burns off some of the stress chemicals which tension produces. Therefore, a tired muscle is a relaxed muscle. Regular exercise builds stamina that can help anyone battle stress. But even something as casual as a walk around the block can help you burn off some of the tension that you carrying around as well as, increase blood circulation. 

4. Take A Look At Food: Carbohydrates provide glucose for energy. Excessive carbohydrates can increase blood sugar levels to dangerous levels, which then makes your body shut down to protect itself. Protein is important because it allows the brain to synthesis the neurotransmitters dopamine and norepinephrine, which help keep your mind attentive and alert. Excessive protein levels make the organs of digestion work much harder to process this food and robs your energy stores. Find the balance for YOU. Listen to your body! It will tell you what makes you feel good and what does not. Especially in the long term. If you have issues with excess heat, look at eating foods that have a cooling nature. If you have excess cold, look at eating foods that have a warming nature. Neutral foods help to regulate our system. 

5. Prepare for Better Sleep: Overthinking is a culprit that will rob you of great energizing and restorative sleep. Turn off that mind by starting to wind down early. Give yourself "quiet time". Utilize the power of peaceful music, a good book, diffusing essential oils, warm milk or tea before you lay down. 

6. Manage Your Best Energy Times: Take advantage of your natural energy highs. Do your most strenuous work, thinking, planning, exercise when you have your greatest energy. Note the time of day when you feel your best and when you feel your worse. Expand your energy where it is most needed, pull back where you feel you can. 

7. Keep Hydrated: Drink plenty of fluids, especially on hot, dry, windy days. If you're doing strenuous exercise, drink some fluids before the activity begins. You should also drink at regular intervals (every 20 minutes or so) during your activity and after the activity ends. 

8. Boost Your Hormones: Reduce sedentary behaviors such as watching television and using computers. Being in one place for long periods actually slows metabolism and energy production. Proper nutrition is crucial for hormone balance. Essential fatty acids and nutrients such as vitamin A, B6, zinc, magnesium, and antioxidants are key factors to hormonal balance and therefore fertility. 

9. Learn To Do Nothing: Our urge to drive ourselves to greater accomplishments, creates other issues such as exhaustion. Create/allow a few hours in your week to simply relax and do nothing. If you cannot find a few hours, it is time to rethink your priorities and commitments. 

10. View Your Lifestyle: If illness is not the cause of your fertility, then it is a lifestyle issue. Are you creating unnecessary stress for yourself? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? Consider counseling or talking about your issues with family, career personal or your doctor. Find the issues that are taking you away from a vital, fertile life! 


Andrew Pacholyk MS L.Ac
http://www.peacefulmind.com/holistic.htm
Therapies for healing
mind, body, spirit

__._,_.___

---

Posted by: yogiguruji@aol.com

---

Reply via web post

•

Reply to sender

•

Reply to group

•

Start a New Topic

•

Messages in this topic (2)

*********************************************
Peacefulmind.com Sponsors Alternative Answers-

HEALING NATURALLY- Learn preventative and curative measure to take for many ailments at:

http://www.peacefulmind.com/ailments.htm
____________________________________________

-To INVITE A FRIEND to our healing community, copy and paste this address in an email to them:

http://health.groups.yahoo.com/group/AlternativeAnswers/subs_invite

___________________________________________
To ADD A LINK, RESOURCE, OR WEBSITE to Alternative Answers please Go to:

http://health.groups.yahoo.com/group/AlternativeAnswers/links

_____________________________________________
Community email addresses:
  Post message: AlternativeAnswers@yahoogroups.com
  Subscribe:    AlternativeAnswers-subscribe@yahoogroups.com
  Unsubscribe:  AlternativeAnswers-unsubscribe@yahoogroups.com
  List owner:   AlternativeAnswers-owner@yahoogroups.com
_________________________________________
Shortcut URL to this page:
  http://health.groups.yahoo.com/group/AlternativeAnswers

Visit Your Group

• New Members 2

• Privacy • Unsubscribe • Terms of Use

.

__,_._,___

[AlternativeAnswers] 25 Top Heart Healthy Foods

 

Good Morning!

25 Top Heart-Healthy Foods

With the help of the nutrition experts from The Cleveland Clinic and the American Dietetic Association, we've put together a list of the "best of the best" heart-healthy foods. The foods listed here are all top-performers in protecting your heart and blood vessels. You can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

1.Salmon: Omega-3 fatty acids. Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2.Flaxseed (ground): Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3.Oatmeal: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4.Black or Kidney Beans: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber. Give soup or salad a nutrient boost -- stir in some beans.

5.Almonds; Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6.Walnuts: Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7.Red wine Catechins and reservatrol (flavonoids).: Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8.Tuna: Omega-3 fatty acids; folate; niacin. Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.

9.Tofu: Niacin; folate; calcium; magnesium; potassium. Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10.Brown rice: B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11.Soy milk; Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens. Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12.Blueberries: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber. Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13.Carrots; Alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14.Spinach: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber. Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15.Broccoli: Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber. Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16.Sweet potato: Beta-carotene (a carotenoid); vitamins A, C, E; fiber. Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17.Red bell peppers: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18.Asparagus: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19.Oranges: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. Got orange juice? Check out the new nutrient-packed blends.

20.Tomatoes: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21.Acorn squash: Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber. Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

22.Cantaloupe: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23.Papaya: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24.Dark chocolate: Reservatrol and cocoa phenols (flavonoids). A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25.Tea: Catechins and flavonols (flavonoids). Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine. 

Andrew Pacholyk MS L.Ac

http://www.peacefulmind.com/foods.htm

Therapies for healing

mind, body, spirit 

__._,_.___

---

Posted by: yogiguruji@aol.com

---

Reply via web post

•

Reply to sender

•

Reply to group

•

Start a New Topic

•

Messages in this topic (1)

*********************************************
Peacefulmind.com Sponsors Alternative Answers-

HEALING NATURALLY- Learn preventative and curative measure to take for many ailments at:

http://www.peacefulmind.com/ailments.htm
____________________________________________

-To INVITE A FRIEND to our healing community, copy and paste this address in an email to them:

http://health.groups.yahoo.com/group/AlternativeAnswers/subs_invite

___________________________________________
To ADD A LINK, RESOURCE, OR WEBSITE to Alternative Answers please Go to:

http://health.groups.yahoo.com/group/AlternativeAnswers/links

_____________________________________________
Community email addresses:
  Post message: AlternativeAnswers@yahoogroups.com
  Subscribe:    AlternativeAnswers-subscribe@yahoogroups.com
  Unsubscribe:  AlternativeAnswers-unsubscribe@yahoogroups.com
  List owner:   AlternativeAnswers-owner@yahoogroups.com
_________________________________________
Shortcut URL to this page:
  http://health.groups.yahoo.com/group/AlternativeAnswers

Visit Your Group

• New Members 1

• Privacy • Unsubscribe • Terms of Use

.

__,_._,___