Tools for Weight Loss

Getting to a healthy weight is critical for anyone, but especially people with diabetes.  Losing weight can make your body cells more sensitive to insulin, lower your need for medications and insulin, and improve your lipids, or cholesterol levels.  Best of all, it can mean a better quality of life.

• measure your portions.  Take out your measuring cups and get in the habit of figuring out exactly how much you’re eating.  After a while you will have better control  on your food intake.

• Learn To Read Labels.  Nutrition labels are chock full of important information that can help you lose weight.. Always check  the serving size, too, to make sure you’re not over doing it.

• Eat Only When You’re Hungry.  Many people eat in response to emotional triggers such as boredom, anger, stress, or sadness.  Ask yourself if you’re truly hungry when you feel the urge to grab a bite.  Or try taking a short walk first to see if the hunger is real.

• Keep A Food Diary.  A written record of what you eat will help you see what you’re really eating and give you a better picture od what changes you need to take.

• Don’t Deprive Yourself.  Banning favorite foods from your eating plan won’t make losing weight any easier. Instead, devise ways to include these foods in moderation.

CINNAMON

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Cinnamon and your health.

Today we are learning more about  the power of cinnamon  affecting our health.  The most exciting discovery concerning cinnamon is its effect on blood glucose levels as well as triglyceride and cholesterol levels all of which  could benefit people suffering from type II diabetes.

How to get more cinnamon in your diet more frequently. A dash of cinnamon in applesauce, a pumpkin smoothie, or a pumpkin pudding.  Here are some other ways to add cinnamon …

• Sprinkle cinnamon on a few raisins and walnuts, and a bit of honey and bake at 350 for about 45 minutes.

• Make cinnamon toast: drizzle some honey and sprinkle some cinnamon on toasted wheat bread.

• Combine 1 equal parts of cinnamon and cocoa. Sprinkle on yogurt and fruit slices.

 

Beans in the Kitchen

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It is so easy to get more beans and other legumes into your diet. You can cook your own, save money, and have the luxury of picking from a wide variety of dried beans. Or you cn buy canned beans and at a moments notice have a delicious, healthy meal on the table.

A great introduction to legumes is lentils. Lentils are quick to cook – no soaking required and are very versatile. Add a bit of curry powder to give them an Indian flavor or some chopped garlic, celery, and olive oil for a more traditional flavor.

Canned beans are a quick and easy for a fast meal. The problem with can beans is the sodium they contain. Look for low sodium or no salt added to the beans, or rinse them off with clod water to remove the salt.

• To make a quick black bean soup, add a can of low sodium black beans to a jar of salsa and thin it with vegetable or chicken stock. Add oregano, chili powder, and tabasco to taste. mash some of the beans and return them to the pot to thicken the soup.
• Add garbanzo beans on a salad for a boost of flavor, texture and protein.
• Mash garbanzo or black beans with finely chopped garlic and chopped red onions or scallions. Fill a whole wheat pita or wrap with the beans, sprouts or some shredded lettuce, and some chopped tomatoes for a healthy lunch.

Body Composition

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Your level of body fat can affect your risk of developing health problems. Too much fat puts extra weight strain on your joints and increases your risk of getting many diseases, including heart disease, high blood pressure, and diabetes.  Too little body fat is also associated with your body’s not functioning at its best.

Aerobic exercise can help change the portion of your body weight that is made up of fat. The best type of exercise for decreasing your body fat is low to moderate intensity aerobic exercise like walking.

Walking is not the only exercise that will improve your physical fitness.   Other aerobic activities, which use large muscle groups, are rhythmic, and can be done continuously will give you similar benefits.

Bicycling, Cross – country skiing, Dancing, Hiking, Jogging, Rope skipping, Rowing , Skating, Stair climbing, Swimming

You can do any of these activities, or a mixture of them through the week. Do some form of aerobic activity at least 3 days a week.

Why Should You Exercise?

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Exercise is something that you do for yourself.

Regardless of who may have suggested that you begin exercising, the choice to do it is a personal one.

Here are some reasons people want to exercise.

1. I feel out of shape
2. I’ve put on extra weight
3. My doctor suggested that I start exercising
4. I want to expand my social activities
5. I want to feel better and have more energy

Whatever your reasons are, you can look forward to important benefits from a regular fitness program. what can you expect from regular exercise?

A healthier heart.

An increase in the amount of blood your heart can pump, a lower heart rate when your body is at rest, improved levels of cholesterol in your blood,  lower blood pressure,  and reduced body fat.

There is also an improvement on your outlook on life.

Exercise helps you manage stress, leaves you feeling more energetic, helps you sleep better,  and improves your self-image.

As you can see exercise can have wonderful effects for you. So what are you waiting for, start a fitness program today.

Mangoes

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Food Secrets

Did you know that  a mango provides a day’s dose of vitamin C, two-thirds of vitamin A, half of the recommended amount of vitamin E, and a quarter amount of fiber, potassium,  and iron.  Mangoes originally grew in India, where the history of the mango goes back 4,000 years.

 The mango also has medicinal properties, and in traditional Indian medicine its antiseptic twigs can be chewed to protect the teeth and gums. The bark is used to treat diarrhea, while the fruit is good for high blood pressure.

Pomegranates

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SUPERFOOD

Pomegranates have been grown and eaten by humans since prehistoric times. This unique fruit has been part of ancient mythology, art and religion from the time of ancient Egyptians to the ancient Greeks and the Old Testament.

Scientist in California and Israel have shown that pomegranates are an extraordinarily powerful and natural antioxidant. One small glass of pomegranate juice provides three times the ORAC of the same quality of red wine. The concentration of protective bioflavonoids in the fruit is even greater than that found in grapes and green tea. There is evidence that supports traditional belief that pomegranates are protective against heart disease, circulatory disorders, degenerative and inflammatory conditions, and even some types of cancers. There are even some suggestions that the fruit has antiviral and antibacterial properties. Low in calories, fat and sodium, pomegranates taste great when freshly juiced.

Chemical Free Cooking

Basic Pancakes

1 cup flour ( organic flour)

1 cup organic milk

1 egg (organic or cage free)

1/4 cup stevia

2 tablespoons oil

1 teaspoon baking  powder

1 teaspoon pure vanilla

Dash of salt

Preheat griddle  . Place all ingredients in a bowl and mix well. Pour 1/4 cup batter onto the hot griddle, cook until bubbles form and edges are firm. Turn and brown the other side. Remove to a plate.

Variations:

For whole grain pancakes, substitute  whole grain flour for all or part of flour.

For nut pancakes, add 1/2 to 1 cup chopped nuts to the batter.

Yields: 12 pancakes

Recipe from Feingold Association

Simple French Toast

1 egg (organic or cage free)

2 tablespoons milk (organic) or water

1 slice of whole grain bread

Preheat a griddle or pan medium heat

In a shallow dish, beat the egg, Add the milk (organic) or water, and combine. Dip the slice bread in the mixture, coating both sides, and place in the griddle or pan. fry until golden.

VARIATIONS: Add 1/4 teaspoon vanilla ( real) to the egg mixture or sprinkle the fried bread with cinnamon.

Why are so many children having health problems?….. part two

What our doctor suggested was to follow the “Feingold Formula.” This method is about becoming chemical free. I was given a choice by my son’s doctor, medication or a diet change. My child was already labeled by his school as a problem child and usually children labeled as a problem are administered medication such as Ritalin, Adderall, Concerta, or Prozac. Sometimes the medication may lead to new psychological problems, or even drug dependency.

So, I decided to work with food as the cure. The Feingold program eliminates groups of synthetic additives: such as synthetic  food dyes, artificial flavorings, synthetic sweeteners such as aspartame, neotame, saccharine, and cyclamates, and three preservatives: BHA (Butylated Hydroyanisole) and BHT ( Butylated Hydroxytolyuene), which are from petroleum.

It all goes back to reading your labels and avoiding artificial colors, flavors, preservatives, and creating a balance diet, which includes fresh fruits and vegetables. There is a lot of time put into this diet. We were eating a lot of processed foods, which brought on the behavioral and learning issues for my child. In just two weeks my son’s behavior changed and he was more focused on his school work. His teacher  asked, “what I was doing at home”,  I told her I changed his eating habits.

My suggestion to parents is if you are having behavioral or learning problems with your child look at what they are eating.

From Take Part – Inspiration to Action

http://www.takepart.com/news/2011/08/16/alice-waters-on-busting-kids-out-of-fast-food-nation-video

 

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