So, wouldn’t it be great if you knew what you could do to control your diabetes, or better yet prevent diabetes, in the first place? Well, you’ve come to the right place. This blog post will describe the top three steps you can take to prevent or reverse type 2 diabetes.

1. Eat healthy

If you already have type 2 diabetes, then you have (hopefully) learned about the importance of keeping carbohydrates consistent throughout the day, meaning enjoying a small amount of healthy carbohydrates with each meal. Well, this also works in preventing type 2 diabetes.

I recommend people choose carbohydrates in the form of fresh or minimally processed starchy vegetables (like potatoes), fruits, beans (like lentils), and whole grains (like brown rice, quinoa, and corn) for their meals. Non-starchy veggies have such low carbs for the calories and they are almost 100% water that you don’t need to limit those.

Just watch how they are prepared. Steamed or broiled with herbs, spices or a little olive oil is best. Refined sources of carbohydrates should be limited as much as possible: sugar, white bread, white rice, etc. You don’t need to eliminate all foods with these ingredients, but try to make a healthier swap whenever possible and limit your portion sizes of these foods.

2. Exercise more

Exercise can help slow or prevent the progression of diabetes a number of ways. Exercise helps to maintain a healthy weight, lose weight, manage stress, and improve sleep (more on that next). Exercise also helps people manage a healthy blood sugar level whether you have diabetes or not.

When you exercise, you burn sugar for energy. Regular exercise also helps keep blood vessels healthy to prevent heart disease, which diabetics often get from damage to blood vessels. You don’t have to be a marathoner either. As little as 1,000 calories worth of activity spread throughout the week (walking 30 minutes and 20 minutes of strength training three times a week) causes your muscles to utilize sugar more effectively and keep it from floating around in your blood, which leads to diabetes.

3. Lose weight

Get a tape measure and take a waist measurement. Men, if you’ve got 40 or more inches around the waist you have 12 times the risk of developing diabetes than a male with 35 inches. Women, if you have 37 or more inches around the waist you are 12 times more likely to get diabetes than a female with 32.5 inches.

Eating healthy and exercising more are the best steps to losing weight. Get a trainer, dietitian, join a class, or buy a book/dvd… but do something to help yourself lose weight sensibly.

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Top Three Ways to Prevent Diabetes

At least one-third of annual cancer deaths in the United States are related to dietary factors. Increased fruit and vegetable consumption can reduce cancer risk, but less than one-third of U.S. adults eat the recommended servings of fruit and vegetables every day, according to the Centers for Disease Control and Prevention.

Eating healthy, including fruits and vegetables loaded with phytochemicals (powerful antioxidants), and following a low fat diet helps people manage weight and prevent disease! Think about it, every day you have choices of what to eat. You have the power to keep yourself healthy from the inside out.

What’s even more is that if you do get breast cancer, you can actually prevent recurrence by following a low fat diet.

The Women’s Intervention Nutrition Study (WINS) has shown that breast cancer survivors who cut their fat intake and increase their fruit and vegetable intake reduce their recurrence rate by 24 percent. For survivors with estrogen-receptor-negative tumors, the reduction is 42 percent.

Forty-two percent chance of preventing cancer recurrence?! That’s just amazing to me.

Here’s a run down on the fruit and veggie colors and what they can do for you:

• Red – Contain nutrients such as lycopene, ellagic acid, and Quercetin. They lower blood pressure, LDL (bad) cholesterol, and reduce the risk of cancer. Anti-inflammatory properties help with arthritis too.

• Orange and Yellow – Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. They promote eye health, reduce the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints.

• Green – Contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and beta-carotene. They reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

• Blue and Purple – Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. They support eye health, lower LDL cholesterol, boost immune system activity, support healthy digestion, fight inflammation, reduce tumor growth, and act as an anticarcinogens in the digestive tract.

• White – Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

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Eat More Colors to Cut Cancer Risk

The job of your immune system is to protect your body from bacterial and viral infections, such as the ones that cause the common cold and seasonal flu. The immune system protects you in three different ways:

1. It creates a barrier that prevents bacteria and viruses from entering your body (your skin).
2. If a bacteria or virus does enter the body, the immune system tries to detect and eliminate it before it can make itself at home and reproduce.
3. If the virus or bacteria is able to reproduce and start causing problems, your immune system is in charge of eliminating it.

So, one thing is for sure, we all need a healthy immune system and what you choose to put on your plate can help! You need to eat food. Fad diets without adequate calories or nutrients are sure to suppress your immunity. Instead, eat healthy and low calorie by hitting your goals for fruits and vegetables daily.

The immune system needs vitamins A, C, and E plus minerals like zinc (Zn) and selenium (Se) to do its job. I’ve compiled a list of foods that best help you meet the needs for these vitamins and minerals.

1. Spinach. Who knew you could get so much nutrition in such a small amount of food? A one-cup portion of cooked spinach gives you 377% of your daily vitamin A needs, 30% of vitamin C needs, 20% of vitamin E needs, and 15% of zinc. As if you need another reason to include spinach, try adding frozen chopped spinach to your favorite soup, tomato sauce, rice-based dishes, or serve it as a side in its own right with a drizzle of peanut satay sauce and grilled chicken skewers. Stuff it in your sandwiches or mix it in your salads. You’ll be greening up your eating in no time!

2. Sunflower seeds. Just a quarter-cup of these tasty seeds and you’ll get 90% of your daily needs for vitamin E. That’s three tablespoons. Spread it out through the day by adding a tablespoon to your morning oatmeal, one to your lunch salad, and another one to your afternoon snack of low-fat yogurt. It’s one of the healthiest ways you’ll spend 200 calories.

3. Lamb. A modest four-ounce palm-sized portion of lamb has 50% of your daily selenium needs and 38% of your zinc needs. Keep your portion of lamb small since it is high in saturated fat. A good way to include it is to mix lamb with brown rice or quinoa (or your favorite whole grain) with some cooked spinach (which we now know is an excellent source of the important immune system vitamins A, C, and E).

4. Red bell peppers. One cup of raw red pepper has 291% of your daily needs of vitamin C – more than an orange! Not only that, but you also get 100% of vitamin A. You can top your salad or sandwiches with red pepper. Try making veggie fajitas with black beans, rice, and red peppers.

5. Crimini mushrooms. Known as “baby portabella,” one serving of crimini mushrooms has over 50% of your selenium needs for the day. You’ll also get 15% of your zinc needs. Sautee some in a pan and add a can of crushed tomatoes for a quick sauce. Combine with your favorite whole wheat pasta noodles for a hearty fall meal.

When in doubt, eat a variety of colorful foods each day. Include veggies with lunch and dinner and fruits with breakfast and a snack. Stay off the booze and get plenty of sleep. All these things will help you keep your immune system healthy and in “fighting” shape. You can’t keep yourself from being “germy,” but by all means, simple steps like washing your hands, getting a flu shot, and eating healthy will keep you smiling all fall long.

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Top 5 Foods to Prevent Flu and Cold

The Obama administration is going to provide states and local governments with money to control obesity, which will include investing in public transportation to encourage more walking, says Health and Human Services Secretary Kathleen Sebelius.

Sebelius says that the majority of the $1 billion stimulus plan appropriated by Congress for disease prevention would go to a CDC-planned initiative to fight obesity, heart disease and other chronic conditions.

The money can also go to boost or create programs to get more fruits and vegetables into school lunches and encourage grocery stores to sell more fresh produce in poorer communities.

“We’re spending just under 150 billion dollars a year on health conditions related to obesity,” Sebelius told the first-ever national conference on obesity to be organized by the federal Centers for Disease Control and Prevention (CDC).

“We have a situation where health conditions related to obesity have nearly twice the cost-impact on the health system as all the cancers combined in this country.”

As the saying goes, an ounce of prevention is worth a pound of cure. While citizens are responsible for their own health, the environment that we live is a factor, too. Much of the food supply is unhealthy, and we drive too much. If work is done on both sides – citizens and government – maybe we can make some progress.

(via: Yahoo)

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Kathleen Sebelius Aims Stimulus Money to Fight Obesity

It’s estimated that in 2005 more than 27 percent of all Americans died of a heart-related ailment. To put it in even more dire terms, one American dies every 37 seconds from complications related to heart disease.

These statistics, while getting worse, aren’t particularly new. Heart disease has been the leading killer in the U.S. for every year since 1900 excluding 1918 when there was a flu pandemic.

Nutritionist Mike Roussell of the Naked Nutrition Network quotes a study that says there are four factors that “greatly increase your 30-year risk of developing heart disease.” At the risk of being overly cynical, did we need a new study to reveal these factors?

1. Excessive Weight – Yes, being overweight is a risk for heart disease. We all should know that by now. Right?

2. High Blood Pressure - Ditto. Consider meditation, or even simply a relaxing walk around your neighborhood with nothing but the sounds of your surrounding environment. Lowering your sodium intake is a good idea, too.

3. Diabetes – It’s been in the spotlight for a while now, but maybe people don’t know that it can be related to heart disease. According to the American Diabetes Association, two-thirds of people with diabetes die from heart disease and stroke.

So, eat what you should eat for every other health reason (fruits, vegetables, lean meats), and avoid refined carbs when possible (white rice, pasta, etc.).

4. Smoking - Do you need a particular reason to stop smoking?

(via: Naked Nutrition Network)

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4 Factors That Increase Heart Risks

Recent research has shown that spices like turmeric, cumin, cayenne pepper and countless others contain specific compounds that may help to stave off diseases. Here’s your guide to the best grilling spices to give your July 4th feast more nutritious flare!

Turmeric: Numerous studies have linked turmeric to reducing inflammation, lowering cholesterol, and preventing and treating cancer cell growth. Curcumin, the substance in turmeric that gives it its trademark yellow color, is the magic compound behind most of these health benefits. To get the benefits of turmeric, add a few dashes to your Fourth of July potato or egg salad.

Cayenne Pepper: Capsaicin is the powerful compound in this fiery spice that imparts its heating qualities that have been linked to increasing metabolism, improving blood circulation, clearing nasal passages and jump-starting a sluggish metabolism. Cayenne pepper is also an excellent source of Vitamin A, a disease-fighting antioxidant.  Sprinkle a few meager dashes on pineapple rings, peach, nectarine or plum halves or mango wedges. Grill the fruit for a few minutes on each side and finish with a squeeze of Vitamin C-rich lime juice for a healthy twist on summer fruit.

Garlic: A member of allium family, garlic is one of the most beloved culinary condiments. Linked to preventing heart disease, boosting the immune system, regulating blood sugar levels and possessing antibacterial properties, it is no wonder that garlic has been used for medicinal purposes since 2560 BC. Add whole garlic cloves to chicken, steak, fish or veggie marinades before setting them on the grill. Or chop garlic finely and add it to ground meat, turkey or salmon to give your burgers a flavorful flare.

Ginger: This pungent spice has been shown to quell nausea, decrease joint pain from arthritis and reduce cholesterol levels making it a powerful ally in the fight against heart disease. While many sushi lovers are familiar with pickled ginger, for a speedy but tasty marinade, slice ginger in thin slices and add in soy sauce, sesame oil and a spoonful of honey. Let chicken breasts or steak rest in the marinade for 30 minutes and grill until done. Or try the Biggest Loser’s recipe for grilled salmon burgers with fresh ginger.

Happy grilling and happy Fourth!

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4 Flavors to Spice up Your July 4th Cookout

Obesity is another medical issue that could probably be avoided if we paid more attention to what we put into our mouths and how much exercise we get. The cost of prevention (eating right and exercising) is far cheaper than the cost of medical expenses (doctor visits, hospital stays, medications, etc.).

All this being said, what can you do to start this road of prevention? In my eyes, it’s never too late to start getting healthier. So what can you do? 

There’s no 100% easy, one-size-fits-all route to making changes for your diet, but the point is to improve upon your current situation. 

• Make small, realistic changes that you can attain and build upon.

• Focus on eating more fruits and vegetables. A plant-based diet has been linked to numerous health benefits and can help you drop some unwanted pounds.

• Limit saturated and trans fats in your diet. These fats have been linked to several diseases and cancers.

• Drink more water. Drinking more water helps your body function better and with more clarity.

• Make it a point to be active every day. It’s recommended to do 30 minutes of exercise on most days of the week for cardiovascular benefits and 60-90 minutes on most days of the week for weight loss and maintenance.

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Prevention is a Healthier Route than Treatment

Lycopene has antioxidant properties. Research has shown that it helps combat cardiovascular disease, cancer, diabetes, osteoporosis, and even male infertility. If tomatoes aren’t your thing, you can get lycopene from carrots, watermelons, papaya… or in a tomato pill.

Scientists are now saying that a natural supplement made from tomatoes can keep heart disease and stroke at bay. Ateronon is made by a biotech company in England. Preliminary trials indicate that Ateronon can reduce the oxidation of harmful fats in the blood to almost zero within eight weeks. But experts say more studies need to be done.

“The new lycopene product Ateronon represents an entirely new approach to the treatment of high blood cholesterol,” says Anthony Leeds, trustee of the cholesterol charity Heart UK.

Peter Weissberg of the British Heart Foundation adds: “Our advice to heart disease patients or those at high risk is to rely on proven medications prescribed by their doctor, and aim to get the benefits of a Mediterranean diet by eating plenty of fresh fruit and veg.”

(via: BBC)

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Tomato Pill for Heart Health

A new study highlights an additional benefit of the DASH diet to lower risk of heart failure in women.

The study appearing in the May 2009 Archives of Internal Medicine examined the incidence of heart failure in healthy women aged 48 to 83, and found that women whose diet was the most similar to the DASH eating plan experienced a 37%-51% lower rate of heart failure.

But that’s not all.  DASH has previously been shown to prevent and treat high blood pressure (hypertension), and reduce the risk of heart disease and stroke in men and women. That’s a big deal considering that heart disease is the number one killer in the U.S. Its potential for chronic disease prevention has earned DASH the backing of the American Heart Association, the National Heart, Lung and Blood Institute, and the Dietary Guidelines for Americans.

What’s different about DASH? Not much. DASH includes common foods that are likely part of your diet already. DASH emphasizes eating fruits, vegetables, low-fat and fat-free dairy, in addition to whole grains, lean proteins, beans, nuts and seeds. The eating plan includes all food groups and is naturally low in sodium, total fat, saturated fat and cholesterol. The DASH diet is also low in calories and may lead to gradual loss of excess weight. 

Do you DASH?
Your eating style might already be on track with DASH. Take the Rate Your Plate quiz to find out, and get simple tips to get started. As with any lifestyle change, it is important to take DASH one step at a time. Start with one small change like switching to low-fat or fat-free milk and yogurt, or trade in your white sandwich bread for fiber-rich 100% whole wheat bread.

You can make small, healthy changes one at a time. This summer swap the salty, fat-filled chips for crunchy sweet pepper slices dunked in cool, creamy tzatziki yogurt dip. Now that’s a delicious way to get started with DASH.

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How The DASH Diet Can Help You

Therefore, chronic disease prevention should be on the forefront of yours and health professionals’ minds alike. Chronic diseases, sadly characterized with a heavy economic burden due to associated long-term illness and diminished quality of life, all of which add up to an increase in health care costs. Although the risk of disease and disability increases with advancing age, there are ways to help yourself now.

The secret to healthy aging is simply living a healthy lifestyle! Moreover, the earlier you start, the better off you’ll be. I’m not saying you can 100% prevent all diseases, I’m saying that research shows there are some healthy practices you can implement that will help reduce the likelihood of getting some diseases, like cancer.

Components to a healthy lifestyle include:

• Regular physical activity (exercising 30-90 minutes most days of the week)

• Healthy eating, like these eight anti-aging foods
  

• Avoid tobacco use

• Limit the amount of alcohol consumed to zero or one drink per day

• Practice stress-reduction or stress coping exercises

• Use of early detection practices (e.g., screening for breast, cervical, and colorectal cancers, diabetes and its complications, and depression).

Remember, being healthy and good nutrition can last a lifetime! It’s a lifestyle, not a fad!

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The Secret to Healthy Aging