What excuse do you use for not eating healthy? Time? Money? Work? Lack of support?
The most common excuse I hear when people do not want to lose weight is that it costs more to eat healthy.
Consider this:
Cancer is not an easy or inexpensive disease to treat. People can spend hundreds of thousands of dollars on treatments and procedures. Other diseases such as diabetes are ones you are stuck with for the rest of your life. Digestive issues can be miserable to deal with. Some diseases cannot even be diagnosed unless a thousand tests are run which exhausts the body and the pocketbook. I have several older relatives who spend over $800 a MONTH on prescription medications for high blood pressure, diabetes, pain, ulcers, cancer, etc. And think of the side effects!!! Headaches, diarrhea, high blood pressure, constipation, ulcers, higher risk for some cancers... these are all side effects I hear about on TV commercials for medications. Is it worth it?????
I cannot guarantee that disease will not crop up in our lives, even if we eat healthy. I have a very good friend who's mother ate healthy almost every day of her life and she still ended up with cancer. BUT, if we can eat healthy and help reduce the chances for cancer, high blood pressure, diabetes, etc, isn't that worth it? If we can eat healthy and reduce the risk (and completely get rid of the risk in some cases) for the need for some medications, isn't it worth it?
I found this article in the USA Today that really highlights some great points!!
1. The five categories of food that were evaluated in this article in the order of least expensive to most expensive: grains, dairy, vegetables, fruit, protein and less healthy foods.
2. Consider your portion sizes. A serving size of potato chips costs much more than a portion size of carrots and you will feel more full and satisfied!
3. Proteins tend to be more expensive, such as chicken or fish, but eggs and beans are also sources of protein that is much cheaper.
4. The reason fruits and vegetables are higher in price is because we need more servings of them per day!!
5. In each of the food groups listed above, there are expensive items and inexpensive items. If you always buy the most expensive, most exotic fruits, OF COURSE they will put a dent in your wallet.
6. Most people only allocate about 20-25% of their food budget towards fruits and vegetables. The government suggests closer to 40%.
Another great place that you can cut back is through what you drink!! If you cut down on the soda, that will add up a lot!! Even diet sodas that are horrible for you add a lot to your budget. Try drinking water or iced tea with all your meals. You can add lemon or cucumber or berries to your water or tea to make a nice refreshing treat that is not mundane.
While I was doing the research for this blog post, I really evaluated my own grocery bill. I spend on average about $80 every two weeks for Mike and I. This usually includes some meat (chicken, pork chops, ground beef, steak), some almond milk, regular milk, healthy snacks for me, a few unhealthy snacks for Mike, and all kinds of veggies and fruits that I put into my shakes in the morning or salads at lunch or dinner. I already have spices at home so I rarely need to buy those. That totals about $160 a month for groceries from the store. Then I look at my Shakeology and because I'm a Team Beachbody Coach, my Shakeology is only about $97 a month. My entire grocery bill is a little over $260 a month for both Mike and I. Now, if Mike ever decided to start drinking Shakeology, our bill would go up to about $360 a month.
Eating clean is not really hard on the budget if you just look at what you're spending your budget on. It can be harder on your creative brain cells though because it does take some thought to come up with food that is clean, not processed, healthy and NOT BORING, right?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I have a challenge for you:
Do some research and come up with three dinners that you can cook this week that are CLEAN. The Eat Clean Diet website has some awesome recipes. Give three of them a try. See how you feel and how your pocket book feels. If you shop smart and eat smart, you will achieve great results both in how your body feels and how your budget feels!!
Showing posts with label Diabetes. Show all posts
Showing posts with label Diabetes. Show all posts
Wednesday, July 11, 2012
Sunday, July 1, 2012
Diabetic Super Foods
Lately, I have been doing a lot of reading and research regarding healthy food choices and different ways to avoid processed foods and even prescription medications. I want to live a long and healthy life without diminishing my quality of life. I know that I am at risk for diabetes because I am overweight. Fortunately, I have never been diagnosed, but I know that the chance will be there for me. In my reading, I came across this article on myhealingkitchen.com. Instead of trying to summarize it and lose some of the validity and importance, I have copied it here for you. If you'd like to see it on the website, click here.
TOP 5 DIABETES-HEALING SUPERFOODS
Even though we live in a pill-popping, drug-oriented culture, more and more people are starting to realize that food is really our best medicine. In 90% of all chronic and degenerative diseases, poor diet is either the direct cause or a significant factor. This is especially true for Type 2 diabetes. There is no stage of Type 2 that can’t be helped by making some smart dietary changes. And the earlier they are made, the more dramatic the health improvements will be.
The “prescription” is simple
A few simple changes in a patient’s eating habits can actually reverse Type 2 so that all metabolic functions, including the body’s insulin production, return to normal.
Here’s the shorthand version…
- Quit consuming the foods and beverages that spike your blood sugar and trigger the insulin response (sweets, sodas, juices, plus refined carbs such as bread, baked goods, pasta, chips, and grain-based commercial foods, like breakfast cereals). Over-consuming these can cause Type 2, and even small amounts will make it worse.
- Start eating more of the foods that heal the damage that insulin-resistance and diabetes have done to your body. Do this by turning your diet into an anti-inflamatory diet as inflammation is one of the root causes of diabetes (beware: inflammation destroys the insulin-producing beta cells in the pancreas). In this diet try to include plenty of what I call “the diabetes-healing superfoods.” Here are the top 5 according to extensive scientific research…
1. Extra-virgin olive oil (EVOO)
If you have diabetes or prediabetes, controlling blood sugar has a huge impact on how you feel — and this marvelous monounsaturated oil can really help. A 2006 study published in the Annals of Internal Medicine put people on either a low-fat diet, a Mediterranean diet emphasizing EVOO, or a Mediterranean diet emphasizing nuts. Those getting more olive oil and nuts had significantly lower blood sugar levels than those on the low-fat diet.
Thanks to the powerful antioxidant, oleocanthal (responsible for the strong, peppery “bite” freshly-pressed olive oil produces when consumed) EVOO also reduces inflammation, one of the root causes of diabetes. Getting inflammation under control is essential for healing — and reversing — Type 2 and prediabetes. The study mentioned above also found that the olive oil diet lowers C-reactive protein, an indicator of systemic inflammation.
Unfortunately, the olive oil in your supermarket may not be strong enough. EVOO’s inflammation-fighting properties begin to fade after pressing. The longer it sits around, the weaker it gets. (Most supermarket olive oil can be a year old — or older.) Worse, the olive oil industry is rife with scandals. Because of the premium price it commands, many companies are tempted to fluff up their products with cheaper oils, such as soybean and rapeseed, to their products to maximize profits. Try to find freshly pressed olive oil from a local farm or at your local health food stop.
2. Pacific wild-caught salmon
In 2010, University of California researchers discovered that the omega-3 fatty acids EPA and DHA in cold-water fish improve insulin sensitivity and reduce inflammation. This is good news for folks with any type of blood sugar disorder, but the story keeps getting better.
A 17-year-long study published in the New England Journal of Medicine found that elevated blood levels of omega-3 protect against sudden death from heart disease — while lower levels actually increase the danger. Here’s why this is important: 75% of diabetic fatalities are caused by heart attack or stroke. That’s an astonishing number!
It’s easy to see why preventing and healing cardiovascular disease is so important if you have diabetes — which is why omega-3 fish is a true “diabetes superfood.” You should try to eat two or three servings per week, but be sure to go “wild,” and avoid farm-raised fish. Farmed salmon is notoriously low in omega-3’s and contains unhealthy chemicals such as polybrominated diphenyl ether (PBDE), is frequently genetically-engineered “Frankenfish” and is raised in ecologically “dirty” conditions.
In Alaska, wild salmon are protected, while farmed salmon are banned. When you purchase salmon labeled “wild Alaskan,” you’re getting a clean product with high levels of omega-3.
3. Onions
Onions are one of the top food sources for the trace mineral chromium, which produces a powerful benefit on blood glucose levels. Research shows that chromium helps your body use insulin more efficiently, maintains steady blood sugar levels, and reduces the need for diabetes drugs.
Chromium deficiency and diabetes often accompany each other, according to a study published in Diabetes Care. This isn’t a surprising when you realize that the symptoms of chromium deficiency (such as out-of-control levels of glucose, insulin, triglycerides, and high cholesterol) resemble those of prediabetes.
A recent study published in Biochemistry shows that chromium is an insulin potentiator, meaning that it makes your insulin more effective. For people with insulin resistance or full-blown diabetes, this is a big benefit because chromium lessens your need for your body’s own insulin (or your insulin dose) to normalize your blood sugar levels.
One cup of raw onion (about ½ cup cooked onion) gives you 24mcg of the government’s “adequate intake” recommendation of 25 — 35mcg of chromium. So sauté up a big batch of onions, add some garlic and herbs, and throw them on salads, toss them in soups and fritattas, and use them to smother a juicy, grass-fed burger.
4. Cinnamon
Chances are you have a cinnamon in your spice cupboard. And chances are you never thought of cinnamon as medicine. However, cinnamon has been used medicinally since ancient times. This popular spice was used in ancient Egypt, China, and India for culinary and medicinal purposes. Cinnamon has been shown to help lower blood glucose levels in people with Type 2 diabetes and even increase the amount of insulin produced in the body.
A study published in the journal Diabetes Care in 2003 looked at 60 men and women with Type 2 diabetes who were taking diabetes pills. The participants took either 1, 3, or 6 grams of cassia cinnamon or a placebo, in capsule form, for 40 days. After this time, blood glucose levels dropped between 18% and 29% in all three groups that received cinnamon. Also, the participants who had taken the smallest amount of cinnamon (1 gram) continued to have improved blood glucose levels 20 days after they stopped taking it. So make sure to add cinnamon to anything sweet you do eat to counter act the blood sugar spike.
5. Nuts
These little diabetes-busters are bursting with healthy fats, vitamins, and lots of minerals. If you’re prediabetic, or want to avoid Type 2, eating nuts will cut down your risk. If you already have diabetes, nuts help you manage your blood sugar and weight.
Almonds are particularly beneficial because they’re high in protein and antioxidants, and have a low glycemic index (GI). According to a study published in Metabolism, eating almonds with a meal reduces the GI load of the entire meal!
Nuts contain monounsaturated fatty acids (MUFAs), which reverse insulin resistance. And remember the diabetes-heart disease connection? Nuts are another weapon in your heart-healthy arsenal, as studies show that daily consumption of nuts cuts the risk of heart attack by 35%.
The absolute best way to eat nuts is after they have been soaked over night to release their enzyme inhibitors. All you do is take a hand full of nuts and place them in a bowl of water, leave them to sit over night and in the morning discard the water and the nuts are ready to eat.
Source: Dr. Stephan Ripich, M.D of myhealingkitchen.com
TOP 5 DIABETES-HEALING SUPERFOODS
Even though we live in a pill-popping, drug-oriented culture, more and more people are starting to realize that food is really our best medicine. In 90% of all chronic and degenerative diseases, poor diet is either the direct cause or a significant factor. This is especially true for Type 2 diabetes. There is no stage of Type 2 that can’t be helped by making some smart dietary changes. And the earlier they are made, the more dramatic the health improvements will be.
The “prescription” is simple
A few simple changes in a patient’s eating habits can actually reverse Type 2 so that all metabolic functions, including the body’s insulin production, return to normal.
Here’s the shorthand version…
- Quit consuming the foods and beverages that spike your blood sugar and trigger the insulin response (sweets, sodas, juices, plus refined carbs such as bread, baked goods, pasta, chips, and grain-based commercial foods, like breakfast cereals). Over-consuming these can cause Type 2, and even small amounts will make it worse.
- Start eating more of the foods that heal the damage that insulin-resistance and diabetes have done to your body. Do this by turning your diet into an anti-inflamatory diet as inflammation is one of the root causes of diabetes (beware: inflammation destroys the insulin-producing beta cells in the pancreas). In this diet try to include plenty of what I call “the diabetes-healing superfoods.” Here are the top 5 according to extensive scientific research…
1. Extra-virgin olive oil (EVOO)
If you have diabetes or prediabetes, controlling blood sugar has a huge impact on how you feel — and this marvelous monounsaturated oil can really help. A 2006 study published in the Annals of Internal Medicine put people on either a low-fat diet, a Mediterranean diet emphasizing EVOO, or a Mediterranean diet emphasizing nuts. Those getting more olive oil and nuts had significantly lower blood sugar levels than those on the low-fat diet.
Thanks to the powerful antioxidant, oleocanthal (responsible for the strong, peppery “bite” freshly-pressed olive oil produces when consumed) EVOO also reduces inflammation, one of the root causes of diabetes. Getting inflammation under control is essential for healing — and reversing — Type 2 and prediabetes. The study mentioned above also found that the olive oil diet lowers C-reactive protein, an indicator of systemic inflammation.
Unfortunately, the olive oil in your supermarket may not be strong enough. EVOO’s inflammation-fighting properties begin to fade after pressing. The longer it sits around, the weaker it gets. (Most supermarket olive oil can be a year old — or older.) Worse, the olive oil industry is rife with scandals. Because of the premium price it commands, many companies are tempted to fluff up their products with cheaper oils, such as soybean and rapeseed, to their products to maximize profits. Try to find freshly pressed olive oil from a local farm or at your local health food stop.
2. Pacific wild-caught salmon
In 2010, University of California researchers discovered that the omega-3 fatty acids EPA and DHA in cold-water fish improve insulin sensitivity and reduce inflammation. This is good news for folks with any type of blood sugar disorder, but the story keeps getting better.
A 17-year-long study published in the New England Journal of Medicine found that elevated blood levels of omega-3 protect against sudden death from heart disease — while lower levels actually increase the danger. Here’s why this is important: 75% of diabetic fatalities are caused by heart attack or stroke. That’s an astonishing number!
It’s easy to see why preventing and healing cardiovascular disease is so important if you have diabetes — which is why omega-3 fish is a true “diabetes superfood.” You should try to eat two or three servings per week, but be sure to go “wild,” and avoid farm-raised fish. Farmed salmon is notoriously low in omega-3’s and contains unhealthy chemicals such as polybrominated diphenyl ether (PBDE), is frequently genetically-engineered “Frankenfish” and is raised in ecologically “dirty” conditions.
In Alaska, wild salmon are protected, while farmed salmon are banned. When you purchase salmon labeled “wild Alaskan,” you’re getting a clean product with high levels of omega-3.
3. Onions
Onions are one of the top food sources for the trace mineral chromium, which produces a powerful benefit on blood glucose levels. Research shows that chromium helps your body use insulin more efficiently, maintains steady blood sugar levels, and reduces the need for diabetes drugs.
Chromium deficiency and diabetes often accompany each other, according to a study published in Diabetes Care. This isn’t a surprising when you realize that the symptoms of chromium deficiency (such as out-of-control levels of glucose, insulin, triglycerides, and high cholesterol) resemble those of prediabetes.
A recent study published in Biochemistry shows that chromium is an insulin potentiator, meaning that it makes your insulin more effective. For people with insulin resistance or full-blown diabetes, this is a big benefit because chromium lessens your need for your body’s own insulin (or your insulin dose) to normalize your blood sugar levels.
One cup of raw onion (about ½ cup cooked onion) gives you 24mcg of the government’s “adequate intake” recommendation of 25 — 35mcg of chromium. So sauté up a big batch of onions, add some garlic and herbs, and throw them on salads, toss them in soups and fritattas, and use them to smother a juicy, grass-fed burger.
4. Cinnamon
Chances are you have a cinnamon in your spice cupboard. And chances are you never thought of cinnamon as medicine. However, cinnamon has been used medicinally since ancient times. This popular spice was used in ancient Egypt, China, and India for culinary and medicinal purposes. Cinnamon has been shown to help lower blood glucose levels in people with Type 2 diabetes and even increase the amount of insulin produced in the body.
A study published in the journal Diabetes Care in 2003 looked at 60 men and women with Type 2 diabetes who were taking diabetes pills. The participants took either 1, 3, or 6 grams of cassia cinnamon or a placebo, in capsule form, for 40 days. After this time, blood glucose levels dropped between 18% and 29% in all three groups that received cinnamon. Also, the participants who had taken the smallest amount of cinnamon (1 gram) continued to have improved blood glucose levels 20 days after they stopped taking it. So make sure to add cinnamon to anything sweet you do eat to counter act the blood sugar spike.
5. Nuts
These little diabetes-busters are bursting with healthy fats, vitamins, and lots of minerals. If you’re prediabetic, or want to avoid Type 2, eating nuts will cut down your risk. If you already have diabetes, nuts help you manage your blood sugar and weight.
Almonds are particularly beneficial because they’re high in protein and antioxidants, and have a low glycemic index (GI). According to a study published in Metabolism, eating almonds with a meal reduces the GI load of the entire meal!
Nuts contain monounsaturated fatty acids (MUFAs), which reverse insulin resistance. And remember the diabetes-heart disease connection? Nuts are another weapon in your heart-healthy arsenal, as studies show that daily consumption of nuts cuts the risk of heart attack by 35%.
The absolute best way to eat nuts is after they have been soaked over night to release their enzyme inhibitors. All you do is take a hand full of nuts and place them in a bowl of water, leave them to sit over night and in the morning discard the water and the nuts are ready to eat.
Source: Dr. Stephan Ripich, M.D of myhealingkitchen.com
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