Because of the cold air in your fridge, the ripening process for tomatoes can be interrupted. This can result in a loss of texture and flavor. This is the last thing you want to happen to your tomatoes, right? It is best if you keep your tomatoes outside of the fridge. You can keep them fresh for much longer if you keep them in a fruit bowl for example. This way you will keep the texture and flavor intact and also add some color and variety to your counter.
We find fresh basil leaves all the time in the refrigerated section in the supermarket, so you might be wondering, "why is it on this list?" Basil is actually not resistant to cold temperature and wilts quickly. Also, the plant will absorb the scent of the other foods stored in your fridge. To keep your basil fresh for longer, the best thing you can do is to treat it as a regular flower in a vase, or a plant: Put the stem of basil in a glass of water. That way you can pick leaves as needed and your basil will stay fresh for months. If you've picked too many leaves and have some leftover, you can dip them in boiling water for 10 seconds, let them cool, then freeze them for cooking even months later!
The cold temperature in your fridge causes the skin on your potatoes to get rubbery and go bad quicker. The cold actually causes the starch to convert to sugar a lot faster than if you were to store them outside the fridge. If you keep your potatoes in the fridge for too long, you may notice them starting to become sweeter, more dry, and even a little grainy. Instead of refrigerating these, you should store them in a place that is not so cold, like a pantry or basement. They may also be stored in a paper bag to provide them with some air circulation, helping them to taste more fresh for longer.
If you store unstable mono and polyunsaturated fats like these healthy oils in the refrigerator the fat molecules start to clot and may turn thick, opaque, and lumpy. Conversely, heat causes these molecules to denature over time and change formation to become less healthy. The light may also cause these oils to become rancid over time. It is best to store these in a cool and dark place such as your pantry, and use dark glass or metal bottles to store your oil. This will help oils last for up to 18 months.
You can store onions for a very long time, provided they are in the right place.The best way to store onions is the same way you store potatoes: in cold and dry places, preferably in the pantry. However, beware: DO NOT store your onions on the same shelf that you store potatoes. The gasses released from potatoes in an enclosed pantry will cause onions to go bad in just a few weeks. To rectify this, store onions and potatoes on separate shelves.
Refrigerating bread for longer than 1 week will cause bread to begin to taste stale or grow mold. By separating slices and keeping them in wrapped in foil and sealed in bags in the freezer you can enjoy your bread for quite a long time. The best way to defrost your bread is to put your oven on at 300 degrees, wrap your bread fully in foil, and heat for 15-30 minutes depending on the size of the bread loaf or slices you are reheating. This will keep the bread just as fresh as when you first bought it. Pita bread and sliced bread should be kept in a closed bag and stored in a cool, dry, dark place, like a bread box.
Avocados are tastiest when they are ripe but not soft- they are creamy, more flavorful, but not stringy or old. Storing them in the refrigerator will delay the ripening process. If you purchase avocados already ripe, or if you cut them open, store these only in the fridge. If the avocado is cut, store it with the seed still intact in the spare half in a sealed ziplock bag with all air removed. This will keep the open avocado fresh for up to a day. If you sprinkle lime juice on the open cut, this will keep the avocado fresh for up to two days.
Some people claim that by storing your coffee sealed in the fridge it will keep for much longer, but that is simply not true. Similar to basil, fresh coffee beans and grounds absorb the scents from other products in your refrigerator and taste differently. The best thing to do is to store your coffee beans and grounds in a dark or opaque, completely airtight, glass container. If you are an aspiring coffee connosieur, note that storing your beans and grounds in plastic containers will impart a coffee odor in the plastic, so coffee with different flavors will change the flavor of coffee stored in that plastic container later on. Got it? Don't store in plastic. Ever.
Almost all of us have at least a few eggs in the fridge at all times. They are very handy proteins that are quick and easy to prepare with any meal. If your eggs come straight from the chickens outside, and you know you'll use them in about a week or less, don't wash them until you're ready to use them, and these may be stored at room temperature in dark cartons. Once washed, the natural oils sealing the egg shell and protecting the egg inside is gone, and then they must be refrigerated. If you don't use your eggs that quickly, it is fine to store them in the refrigerator, provided you don't store them on the door. The constant changes in temperature from opening the door will make the eggs go bad faster. Try to keep your eggs in the back of the fridge. They'll last longer.
There are many people out there that store their mayo, soy sauce and katsup in the fridge. In fact, many condiment bottles say "refrigerate after opening". However, it is completely unnecessary to do so. You may store many condiments in a cool, dark place. That could be the refrigerator, but may also be your cabinet. Even mayonaise and katsup can be stored outside of the fridge. If you make your condiments HOMEMADE, however, be advised that these should ALWAYS be stored in the fridge. Homemade foods often don't have even near the level of preservatives found in the store-bought ones, so if not refrigerated, they will definitely go bad faster.
]]>Overview:
Factors that Affect SpO2 Measurements
There needs to be a particular amount of oxygen present in the blood at all times, or the body cannot function properly. SpO2, or oxygen saturation, is a measure of the amount of oxygen-carrying hemoglobin in the blood compared to the amount of hemoglobin that is not carrying oxygen. SpO2 can be broken down into the following components:
S = saturation
P = pulse
SP = serum pressure
O2 = oxygen
Essentially, this abbreviation is an indication of the oxygen amount being carried by red blood cells in the body. SpO2 is measured by a percentage amount. A healthy level for an adult is approximately 96%, although a reading above 92% is generally considered healthy.
When the body has incredibly low levels of SpO2, this can result in a condition called hypoxemia, which can cause serious symptoms. Some of these include cyanosis, a blue effect on the skin. Sometimes, hypoxemia can turn into hypoxia, or low levels of oxygen in body tissue.
There are a number of different ways that SpO2 can be measured. The most practiced way is to use a pulse oximeter. iHealth’s pulse oximeter is easy to use in both healthcare facilities and at home. Pulse oximeters are incredibly accurate at detecting oxygen levels in the blood.
To use a pulse oximeter, you need to simply place it on the finger and then await for the screen to display a SpO2 percentage amount, as well as blood pressure. The iHealth Pulse Oximeter is made of high quality silicone that is hypoallergenic and latex free. There is also an easy snap-off battery cover that allows for easy battery removal and replacement.
The iHealth fingertip pulse oximeter accurately measures SpO2 (blood oxygen saturation levels) within ± 2% deviation. Ideally, the percentage should be between 96% and 99%. This is indicative that there is a healthy amount of hemoglobin carrying oxygen in the blood. If the result is lower than 90%, it is recommended to see a doctor.
Pulse oximeters can sometimes have lower readings that false if a person has poor blood circulation to the extremities, such as:
Other factors, such as fake nails or nail polish that is dark in color, such as a dark blue or black, can alter the SpO2 measurement readings. This is because they are pigmentations and can act as an interference for probes and sensors.
Many patients with COVID-19 have had low oxygen levels, even when they are feeling well. While lower oxygen levels may be a sign that medical assistance is needed, people should not rely on a pulse oximeter as the ultimate screening test for COVID-19. Formal testing should still be done if you have concerns related to Coronavirus.
With the iHealth Fingertip Pulse Oximeter, and the iHealth Air Pulse Oximeter, you can measure your blood oxygen saturation levels, or SpO2, in addition to your heart rate, with a simple one-button operation.
]]>At the onset of the COVID-19 outbreak, many cities and municipalities instituted mask requirements and social distancing policies intended to help reduce the spread of the virus.
It is not only wise to wear a face mask when you’re in public or visiting a private business, but it’s mandatory in many places.
There are numerous options, so we’ve put together a comparison of three common mask types to help you choose which mask is best for you and your family.
KN95 masks aren’t actually considered masks – they are called filtering facepiece respirators (FFRs) or disposable respirators – but they are commonly grouped in with face masks due to their similarity in form and function.
To achieve KN95 designation, KN95 respirators must filter at least 95% of airborne particulate matter. For maximum effectiveness, KN95s must be fitted properly to the face to form a secure seal preventing airflow around the edges.
Disposable masks are typically made of loose-fitting polypropylene material and easily attach to the wearer’s ears with elastic loops for easy, quick application.
The main benefit of disposable masks is their ability to reduce the volume and spread distance of exhaled respiratory particles.
Due to their loose fit, filtration of inhaled air is limited; social distancing should still be maintained as an added preventative measure.
Surgical masks are a type of disposable mask featuring a loose-fitting piece of polypropylene material designed to prevent the wearer’s mouth and nose from coming into direct contact with droplets and sprays that may contain viruses or bacteria.
Surgical masks look very similar to regular disposable face masks, but they offer the added benefit of fluid resistance.
Like disposable masks, surgical masks offer limited particulate filtration, but they help limit the spread of saliva and other respiratory secretions when exhaling.
Disposable masks, surgical masks, and KN95 masks are all made of nonwoven fabric manufactured using a technique called melt-woven extrusion.
The different types of masks also offer multiple layers of protection; all iHealth masks feature three layers designed with comfort and breathability in mind.
Different masks offer different methods of attachment to keep them attached to the wearer’s face. The most common attachment methods are elastic ear loops, ties, or elastic bands that must be pulled down over the wearer’s head.
iHealth’s disposable masks all feature elastic ear loops for convenience and ease of use.
Face masks may fit either loosely or tightly.
Tight-fitting masks, such as our Livocare KN95, are designed to fit closely to the face to form a seal that actually filters up to 95% of airborne particles.
Standard disposable masks and surgical masks fit loosely and are less effective as a method of filtering out inhaled air than KN95s.
However, these masks do help limit the spread of respiratory droplets and can offer a minor reduction of inhaled particulate matter.
Fluid resistance is a measure of the ability of a mask’s materials to minimize penetration of fluids.
Regular single-use disposable masks are not designed to offer fluid resistance. However, surgical masks are fluid resistant.
KN95 respirators also offer fluid resistance, but accumulation of too much fluid can limit breathability.
Another consideration when purchasing face masks is the cost per mask.
Non-surgical disposable masks are the most cost-effective option. They offer the lowest degree of protection, but they offer the greatest value per mask and include 50 masks per box.
Disposable surgical masks are more of a mid-range option with increased effectiveness thanks to their fluid-resistant construction. These cost more than standard disposable masks, but less than KN95 respirators. Surgical masks are also shipped with 50 per box.
KN95 disposable respirators are the most effective of the three, but they cost the most per mask.
Choosing the right mask is a personal decision – you need to factor in how much you are able to budget, how many members of your family will need them, and about how many times on an average week you will need to wear a mask.
Whatever option you decide to go with, iHealth offers an affordable selection of masks to keep you from running out.
Face masks are essential, but they’re only one part of a multipronged strategy when it comes to keeping you healthy (and from spreading contagious diseases to others). However, Arizona recently saw a 75% drop in COVID-19 cases after widespread mask requirements were instituted.
Aside from wearing a mask, keeping “social distance” (not standing too close to others) of at least 6 feet can also help reduce the spread of viral transmission.
And one of the most basic techniques you can employ to minimize your risk for catching or spreading sickness? Washing your hands thoroughly – and frequently - with hot water and soap for at least one minute.
You should also avoid touching your face, especially your eyes, mouth, and nose. These are some of your most vulnerable points of entry for viruses.
Regularly monitoring your temperature is another tactic that can help you detect the onset of a fever so you can preemptively quarantine before going out in public and passing the illness on to others.
iHealth’s best-selling PT3 non-contact infrared forehead thermometer is a safe, easy, and affordable way to measure your temperature instantly. And be sure to check out our newest PT2L model to find which thermometer is the right one for you and your family.
To prevent contaminating your mask before wearing it, you’ll want to make sure you wash your hands. Apply the mask by pulling the ear loops around each of your ears.
Adjust the mask and nosepiece to find a comfortable fit. If you’re putting on a KN95, make sure it makes contact with your face around its edges to form a seal. Beards and facial hair greatly reduce the effectiveness of KN95 respirators.
When you’re ready to remove your mask, don’t touch the cloth part covering your face – this will transfer anything the mask has filtered out onto your hands. Remove it by holding onto the ear loops and immediately discard in a trash can.
Wash your hands again, thoroughly, after you’ve thrown it away. For a more detailed explanation and infographic, read our blog post about wearing and disposing of a face mask to learn more.
Risk factors are conditions or behaviors that increase your chances of developing a disease. When you have more than one risk factor for heart disease, your risk of developing heart disease greatly multiplies. So if you have high blood pressure, you need to take action. Fortunately, you can control most heart disease risk factors.
People who do not have high blood pressure at age 55 still face a 90 percent chance of developing it during their lifetimes. So high blood pressure is a condition that most people will have at some point in their lives. Both numbers in a blood pressure test are important, but for people who are age 50 or older, systolic pressure gives the most accurate diagnosis of high blood pressure. Systolic pressure is the top number in a blood pressure reading. It is high if it is 130 mmHg or above.
Monitoring your blood pressure at home between visits to your doctor can be helpful. You also may want to bring a family member with you when you visit your doctor. Having a family member who knows that you have high blood pressure and who understands what you need to do to lower your blood pressure often makes it easier to make the changes that will help you reach your goal.
Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension. Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes—two more risk factors for heart disease.
Being physically active is one of the most important things you can do to prevent or control high blood pressure. It also helps to reduce your risk of heart disease. It doesn’t take a lot of effort to become physically active. All you need is 30 minutes of moderate-level physical activity on most days of the week. Examples of such activities are brisk walking, bicycling, raking leaves, and gardening.
You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or park your car at the far end of the lot at work.
If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Engage in a moderate-level activity for a longer period each day or engage in a more vigorous activity.
Most people don’t need to see a doctor before they start a moderate-level physical activity. You should check first with your doctor if you have heart trouble or have had a heart attack, if you’re over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.
What you eat affects your chances of getting high blood pressure. A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high. For an overall eating plan, consider DASH, which stands for “Dietary Approaches to Stop Hypertension.”
You can reduce your blood pressure by eating foods that are low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low-fat dairy foods. The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium, calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and sodium also can reduce blood pressure.
The number of servings that is right for you may vary, depending on your caloric need. The DASH eating plan has more daily servings of fruits, vegetables, and grains than you may be used to eating. Those foods are high in fiber, and eating more of them may temporarily cause bloating and diarrhea. To prevent this, increase the amount of these slowly.
Monitoring blood pressure regularly, stopping smoking, managing weight by staying active and eating responsibly can all help with lower the risk of developing heart disease. You can also contact your dietitian to come up with a personalized diet plan.
]]>Tired of the same old, oatmeal for breakfast? Add less sugar, more spice, and (of course) everything nice, and try out a bowl of savory oats for a change. This recipe is full of vegetables, high in fiber and great for breakfast, lunch, dinner or snack.
Note: You can use any vegetable combination of your choice if you do not have the ones listed in the recipe. This makes ~ 4 servings
Ingredients:
Instructions:
You may also try some other fun toppings to add to your oats - kale and avocado, tomatoes, caramelized onions, asparagus, pumpkin seeds, cilantro, or basil. Keep it savory to have a lower sugar, diabetes-friendly meal that's packed with heart healthy fiber and vitamins.
Nutrition Information: Serves approximately 4. Serving size: 1 cup
Calories: 157, Total Fat: 5 g, Sodium: 27 mg, Carbohydrates: 22 g, Fiber: 5 g, Protein: 6 g
Intermittent fasting is trending in the health and fitness field. Some claims have been made that intermittent fasting could help with weight loss, manage blood pressure, blood sugar and cholesterol, and more. But is it really this amazing? Let's take a look at some researches.
Intermittent fasting is an eating pattern that involves alternating eating and fasting for a few weeks or a few months. Intermittent fasting is not considered as a “diet” since it isn’t about what to eat, but about when to eat it. Read this article and learn more about what intermittent fasting is.
Theoretically speaking, intermittent fasting could help weight loss since it forces us to reduce the total calories we consume. Most studies on intermittent fasting find that it helps with weight loss, ranging from 2.5%-9.6%. More specifically, some studies found that the amount of weight lost following an alternate day fasting for 3 or 6 months was not significant compared to that lost via a typical low-calorie diet.
Intermittent fasting has also been found to affect insulin levels leading to some promising health benefits, but the research that suggests this is contradictory: several studies have shown that intermittent fasting could decrease fasting insulin and improve insulin sensitivity while others did not find a significant difference at all.
Although there could be some health benefits with intermittent fasting, the risk could be high as well. Malnutrition will be a leading risk of fasting since people are not getting enough calories and nutrients that they need from foods. So does nutrient deficiency. The food choice on non-fasting days will be very important.
People may also experience tiredness, hard to concentrate, fatigue, dehydration during fasting days due to insufficient energy intake. Some researches also revealed that people tend to eat more on non-fasting days after a period of fasting.
For people with diabetes, fasting along with the use of certain antidiabetic medications may lead to hypoglycemia, which could be fatal.
Although intermittent fasting has been a hot and popular topic in recent years, not much research has been done in this field. Most current studies are small with a short duration, and not well set-up with little regard for weight loss potential of obese versus lower weight adults. More studies are definitely needed especially since long term effects of fasting on circadian rhythms, hormones, and our organs are still not well known.
Intermittent fasting is currently not a recommended treatment for weight loss and chronic disease management. Research is limited with small sample size, short duration, unrepresentative sample populations and various eating patterns. More studies will be needed to determine how it actually works, who it is best suited for, and long-term impacts. Intermittent fasting may be helpful for certain populations that we don’t yet know about, but it is not suitable for pregnant or breast-feeding women, people with diabetes (especially people that are taking insulin), people with eating disorders or have history of eating disorders, people are in risk of malnutrition, people that takes certain medications, and others.
Talk to your doctor or dietitian first before you start a diet like this, and let us help to guide you. If you are fasting for religious reasons, discuss this with your doctor to better adjust medications during the fasting period.
When you are diagnosed with gestational diabetes, you may feel scared for your child or lost without knowing where to begin. But always know that your gestational diabetes can be controlled and outcomes for your child will significantly improve if you stick to a diligent routine of eating, monitoring your blood sugar, and exercise. Though medications may be necessary depending on your individual hormone fluctuations, many women find their overall health is better than usual when following a routine like this during and even after pregnancy.
Here are some things to keep in mind to keep yourself healthy and strong during and beyond your pregnancy:
After birth, you are not in the clear. The chance for getting diabetes in the first 5 years after giving birth is 27% higher than women without a diagnosis of gestational diabetes, and around 50% higher in the first 10 years postpartum.
From the US National Library of Medicine National Institutes of Health
An example of a meal plan for appropriate portions of the food groups is shown below.
Food Category | Breakfast | Lunch | Dinner | Morning & Afternoon Snacks** | Bedtime Snack |
Carbohydrate (grain/starch) | 1-2 | 2-3 | 2-3 | 0 | 1 |
vegetable | 1-2 | 3 | 3 | 0-1 | 0-1 |
Protein | 1-2 | 2-3 | 2-3 | 1 | 1 |
Fat | 1 | 1-2 | 1-2 | 0-1 | 0-1 |
Milk or Yogurt | 0 | 0 | 0 | 1 | 0-1 |
Fruit | 0 | 0 | 0 | 1 | 0 |
Because glucose tends to fluctuate a lot from day to day given hormone changes during pregnancy, an intensive glucose monitoring schedule is also recommended.
If you have gestational diabetes, the key for a healthy baby is to follow the diet your Registered Dietitian and Certified Diabetes Educator provide. Checking your blood sugars before and after meals can help the Health Care Team adjust your medication or modify your diet. Keeping detailed food logs can also be important for the Health Care Team to know how to adjust your diet and medications. Sweet Success is the ultimate goal for a healthy baby.
]]>A type 1 diabetes (T1D) diagnosis can happen suddenly and unexpectedly. The disease is often identified through symptoms that can appear as a cold or flu. While it represents a big life change, people with T1D can live long, full, and happy lives.
T1D often initially presents itself as the flu or illness, but physicians must be quick to spot the telltale signs of a possible T1D diagnosis and order additional tests. There are four tests typically used to diagnose T1D: Fasting glucose, oral glucose tolerance tests, random glucose, and Hemoglobin A1C tests.
This small sample blood test is recommended when they suspect T1D may be present. It is typically conducted in the morning after fasting overnight. The fasting helps give doctors a clear look at how the body manages blood-sugar levels without the impact of food intake.
This test takes the fasting test one step further. After fasting and having an initial blood test, people drink a sugary drink with a designated carbohydrate amount (75 grams) and then have their blood sugar tested over the course of approximately two hours. This shows the fasting blood sugar without outside influences and also measures how the body responds to carbohydrate (sugar) intake. If the result is 200 mg/dl or greater, there is a positive diagnosis for diabetes.
The quickest option for testing for T1D is a random glucose test. This test simply measures a patient’s current blood sugar regardless of when and what he or she ate most recently. On occasion, this will be the first test, and then doctors will elevate to tests noted above as needed. If the result is greater than 126 mg/dl on 2 separate tests, the diagnosis is diabetes. Another option is to do a random blood sugar reading and if it is 200 mg/dl or greater, diabetes is present.
The most comprehensive test is the hemoglobin A1c test. This blood test shows the average blood-sugar level for the past two or three months.
The onset of diabetes symptoms don’t always happen all at once. During what is known as the “honeymoon phase,” people with T1D can experience a period in which they have no symptoms. The honeymoon phase typically lasts a few months to a year post-diagnosis with the help of some injected insulin, so a patient’s existing beta cells continue to function normally. Eventually, the majority of the insulin-producing beta cells in the pancreas stop making insulin and the diabetes symptoms return. During this time, insulin will likely be necessary at small doses and will need to be increased gradually over time.
T1D is fairly predictable with regard to endocrine system function during the honeymoon phase, but every case varies just a bit. Paying close attention to the body’s responsiveness to insulin therapy paired with regular blood-sugar testing is crucial to achieve successful management.
Because each case can be as unique as the individual, some doctors may employ the following tests to find markers of T1D to ensure the optimal treatment plan:
People with T1D for 15 years or more can often have side effects with diabetic eye disease, kidney, memory, nerve or circulation damage. However, with proper maintenance and routine checkups, these effects can often be limited or avoided altogether.
So from all of us in your Unified Care team, stay safe, and healthy! Remember that using techniques to establish a routine of healthy eating, exercise, and medication and glucose monitoring are the best ways to keep glucose stable and live a long, pleasant, and comfortable lifestyle.
]]>Early diagnosis and treatment of gestational diabetes is associated with improved short and long term outcomes for mother and fetus. There are many treatments for gestational diabetes, from pills to injections, but different treatments may be safer than others. Here we will discuss some of the options out there to keep you and your baby safe during pregnancy.
The two main medications proven to be safe, effective, and are used in treating diabetes during pregnancy are metformin and insulin. Although insulin is the time tested first line therapy, its use involves practical challenges. Metformin, when compared with insulin, is associated with less weight gain, better satisfaction, acceptance and a lower risk of maternal hypoglycemia.
The aim for management of GDM is to keep glycemic levels within specific targets to avoid adverse outcomes. An active lifestyle, glucose monitoring, limiting carbohydrate intake and use of insulin can produce healthy results for both mother and baby. Diet, exercise and insulin have been the main approaches in management of GDM.
Dietary recommendations include the reduction in the amount of simple sugars and replacing with complex carbohydrates to avoid post meal elevation in blood glucose levels as well as to increase lean protein and vegetable consumption.
It is very important for the GDM patient to see a dietitian or certified diabetes educator regularly so they can check in on your glucose readings, as these may fluctuate from month to month with hormonal and weight changes.
A daily walk of 15-30 minutes after each meal to achieve good glycemic control is recommended for physical activity. Research has shown that the most physically active women have the lowest prevalence of GDM.
Depending on the OB-Gynecology consensus, either orals or insulin can be used to control blood sugars with GDM, but should be combined with the techniques above to lead a healthy lifestyle. Though lifestyle is often not enough when faced with powerful hormones during pregnancy that raise blood sugars, having this combination of diet, exercise and medication management will improve outcomes and reduce your risks of future pregnancies having gestational diabetes.
]]>Starch is what is also known as a carbohydrate. There are three main classes of carbohydrates, all affecting the body and blood glucose differently. These classes are “complex carbohydrates, ” “starchy carbohydrates”, and “simple carbohydrates (or “carbs” for short).
(Fiber is a complex carb that is so complex, we are actually not able to digest it. Fiber, none the less, is incredibly important. See the article titled “A focus on fiber” to learn more.)
]]>Type 1 diabetes is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone needed to allow sugar (glucose) to enter cells to produce energy. Diagnosing is often impossible by yourself, and may often feel like you're venturing into a dark unknown. If you have some symptoms, you'll need to consult your physician to help to diagnose and treat diabetes.
Different factors, including genetics and some viruses, may contribute to type 1 diabetes. Although type 1 diabetes usually appears during childhood or adolescence, it can develop in adults. The signs and symptoms of type 1 diabetes often appear quickly and include:
Despite active research, type 1 diabetes still has no cure. Treatment focuses on managing blood sugar levels with insulin, diet and lifestyle to prevent complications. Many people can lead active lives w
]]>Popcorn is a whole grain, full of fiber and antioxidants in this simple snack. Popcorn is a variety of corn kernels which expand and puff up when heated. A popcorn kernel's strong hull contains the seed's hard, starchy insides, called endosperm with 14–20% moisture, which turns to steam as the kernel is heated. Pressure from the steam continues to build until the hull ruptures, allowing the kernel to forcefully expand, from 20 to 50 times its original size, and then cool. Want some great reasons to eat popcorn? I’ll give you seven!
Popcorn contains fiber that absorbs liquid cholesterol made by the body and pulls it out into the stool, reducing your overall cholesterol levels. This, along with other great fiber sources, can help to lower the risks of heart attacks and strokes.
Popcorn is a whole grain. Grains contain 3 main parts: endosperm, germ and bran. This means it contains all of the fiber that can help to improve digestion, aids proper bowel movements and reduce the risk of constipation.
It helps regulate blood sugar and insulin levels, and can prevent low glucose. Due to all that fiber, the starches in popcorn absorb more slowly in the bloodstream, preventing large spikes and subsequent crashes in glucose after eating. It still contains a bit of starch, though, so be careful to control the portion.
A high-fiber diet is healthy for people with diabetes. Popcorn is full of fiber that easily gets digested and won't cause a sudden blood sugar spike. You can safely include up to 3 cups of plain popcorn as a snack if you are a person with diabetes.
Popcorn contains large amounts of poly-phenolic compounds, one of the more powerful types of antioxidants. Antioxidants are the powerful defensive agents that can eliminate free radicals to prevent cancer.
Plain popcorn contains only 90 calories per 3 cups, which is 15 times less than the average bag of potato chips. The fiber content in popcorn will make you feel full and curb hunger. It is also very low in fat if it is kept plain.
According to the USDA, just 24 grams of popcorn (around 3 cup cooked) contains 0.75 mg of iron. Adult men require only 8 mg of iron in their diet each day and adult women require 18 mg of iron per day.
Want to try making it at home, from scratch? Check out this article to get some flavor ideas!
]]>What have you heard about Gestational Diabetes? If you’re just curious, have a history of this, or just simply want more information, here we take a look at how diabetes during pregnancy is tested and diagnosed.
Doctors started seeing really large babies when they were born, and after many studies, it became clear that higher sugars were causing the babies to gain too much weight. Criteria has been established to screen for diabetes during pregnancy to prevent larger babies and make delivery easier. It is now standard to check every pregnant woman for diabetes.
Testing for gestational diabetes (GDM) usually occurs between 24 and 28 weeks of pregnancy. If you have family members with diabetes or had GDM in previous pregnancies, there is an increased chance of developing gestational diabetes, and your doctor may test for diabetes during the first visit after you become pregnant.
Doctors use blood tests to diagnose gestational diabetes. You may have the A1c test, the glucose challenge test, and/or the oral glucose tolerance test, or all three. These tests show how well your body uses glucose.
The A1C test is a common blood test used to diagnose type 1, pre-diabetes and type 2 diabetes. It is usually done in the first trimester to catch higher sugars early.
The A1C test result reflects your average blood sugar level for the past two to three months. Usually, if the A1c is greater than 5.7% when it is drawn, we know that diabetes is or will be present with the pregnancy.
You may have the glucose challenge test first, though it is becoming less common. Another name for this blood test is the glucose screening test. In this test, a healthcare professional will draw your blood 1 hour after you drink a sweet liquid containing glucose. You do not need to fast for this test. Fasting means having nothing to eat or drink except water. If your blood glucose is too high—140 or more—you may need to return for an oral glucose tolerance test while fasting. If your blood glucose is 200 or more, you may have type 2 diabetes.
The OGTT measures blood glucose after you fast for at least 8 hours. First, a healthcare professional will draw your blood. Then you will drink the liquid containing glucose. You will need your blood drawn every hour for 2 to 3 hours for a doctor to diagnose gestational diabetes.
High blood glucose levels at any two or more blood test times—fasting, 1 hour, 2 hours, or 3 hours—mean you have gestational diabetes. Your health care team will explain what your OGTT results mean. Your health care professional may recommend an OGTT without first having the glucose challenge test.
It is important to catch gestational diabetes to prevent the baby from gaining too much weight and becoming too big. If this happens, the baby is put at risk for a vaginal delivery. Often times you must deliver the baby by Caesarean section (C-section).
]]>What’s better than putting on a good movie to finish off the night? A movie and some guilt-free popcorn! This is an easy recipe to make your own popcorn at home, and we’ve even added some spice suggestions here to add a zing to spice it up! This is a tasty and guilt-free version to avoid the sodium and fat content usually found in microwave popcorn.
Serving Size | 3 cups |
Amount per Serving | |
Calorie | 93 |
Total Fats | 1.2 grams |
Saturated Fats | - |
Trans Fats | - |
Cholesterol | - |
Sodium | 150 mg if using salt |
Total Carbs | 19 grams |
Fiber | 4 grams |
Total Sugar | - |
Protein | 3 grams |
When it comes to thinking about healthy snacks, popcorn might not be the first thing to come to your mind. We typically associate popcorn with the butter-soaked, heavy movie snacks. Don’t be fooled: it’s the butter that brings that bucket to more than a thousand calories. However, when you make it at home, popcorn might just be the healthiest snack you could have. Read on to learn how to make popcorn at home, and add your own twist to a favorite movie night snack!
Did you know that a 1-cup serving of popcorn has only 35 calories, and costs just 15 cents? It’s healthy for you, too, if you make it yourself!
If you make your own popcorn at home, use a pot with a tight seal and no air leaks or hole in the lid.
]]>
To reduce the spread of COVID-19, and protect yourself and others around you, a face mask is highly recommended in public settings. But how do you wear a non-medical, fabric mask safely? Here are the Do's and Don'ts:
If these handy images just aren't for you, below is a video from World Health Organization about how to wear a fabric mask safely:
Feel free to share the pictures and video to family and friends. Let's wear the masks safely and help reduce the spread of COVID-19!
]]>According to CDC, 90-95% of the diabetes cases are Type 2 Diabetes. Even though Type 2 Diabetes can happen at any time of your life, it usually happens after the age of 45 years old. Type 2 Diabetes is also called adult-onset diabetes.
Type 2 Diabetes is usually diagnosed through blood tests that measure the amount of blood sugar (glucose) in the body:
The following table shows the normal ranges if you are not pregnant.
Diagnosis | A1C (percent) | Fasting Plasma Glucose (FPG)* | Oral Glucose Tolerance Test (OGTT)** | Random Plasma Glucose Test (RPG)* |
Normal | Below 5.7 | 99 or below | 139 or below | |
Prediabetes | 5.7-6.4 | 100-125 | 140 to 199 | |
Diabetes | 6.5 or above | 126 or above | 200 or above | 200 or above |
All tests use different measuring techniques. So doctors usually need to repeat the same test or have two or more tests done to confirm a diagnosis. This means, if your number is high for two separate tests, you are likely diagnosed with diabetes.
Some people may get their sugar tested because they have noticeable symptoms. Most people get diagnosed with routine tests. Routine screening usually starts at the age of 45. However, if you have risk factors below, you may want to follow the test more closely:
If the test results are normal, repeat the test every 3 years. If you are at borderline, ask your doctor when to come back for another test.
Even though a diagnosis of Type 2 Diabetes may sound scary, there are still things you can do to reduce medications and complications down the road. Many people with diabetes live a life free of complications with their diabetes well-controlled by eating a healthy diet and being active. With a better understanding of how diabetes is diagnosed, you may want to take action to prevent diabetes if you are at high risk, or you may set goals with controlling your blood sugar if you are diabetic.
]]>Clinically approved recommendations for daily carbohydrate intake is around 45-65% of calories from carbohydrate. Low carbohydrate diets typically tend to be limited to around 25% grams carbohydrate per day, but ketogenic diets can drop carb intake as low as 5-6%, replacing the lost carbohydrates with fat. This has been highly controversial for many reasons, but still very trendy because it shows results. If you want some of the detailed research behind keto, here's the skinny.
These are usually 25-30g or less of carbohydrates per day, or around 5-6% of a 2000 calorie diet. In place of carbohydrates, the diet in turn becomes around 60-75% fat and 20-35% protein.
If you want to know about ketogenic diets and the brain, look at the part of the brain known as the hippocampus- this part is responsible for learning and memory, but also a type of epilepsy called mesial temporal lobe epilepsy. There is some research to suggest a low carb diet helps treat epileptic seizures in the brain by breaking down mutated mitocholndrial DNA in the brain. One study suggests that among neurological disorders with mitochondrial dysfunction, patients should avoid a ketogenic diet because it may accelerate rather than reverse the neurodegenerative process. From this research, a ketogenic diet may act as a stressor (just as exercise would) with potentially beneficial effects on the brain which promotes the natural selection of healthy mitochondria, but in those individuals with mutated DNA, the diet requires further testing. Other research on neurological diseases like Alzheimers and Parkinson's disease suggests also a potential temporary benefit. The evidence is not clear enough to support use of the diet for those individuals, and more research is needed.
For many individuals, a ketogenic diet has been shown to improve their weight over time, thus improving glucose control. Also because the diet is extremely low carbohydrate, Diabetic patients see a significant improvement in average plasma glucose and A1C. For Diabetics, this seems like a dream come true, right?
Although ketogenic diet intervention is effective in reducing body weight and controlling glucose homeostasis, it caused lipid metabolic disorders after just 6 weeks on the diet. Specifically, liver function tests, total cholesterol and free fatty acids in the blood rose, and rose more significantly in those with Diabetes. When combined with moderately intense cardiac exercise 5 days per week, however, these negative effects on the liver and cholesterol were muted.
Given the potential for increased use of dietary protein and protein from the muscles for energy, the breakdown of these proteins may potentially lead to increased work by the kidneys to excrete excess nitrogen. Those with renal insufficiency, as a result, may suffer more from a high fat diet, though a couple studies have shown that a ketogenic diet may actually reverse diabetic nephropathy.
Those individuals with gastroesophageal reflux (GERD), heartburn, or problems with inborn errors of fat metabolism should not be on this diet. Diabetic patients taking SGLT2 inhibitors (Canagliflozin/Invokana, Dapagliflozin/Farxiga, Empagliflozin/Jardiance, or Ertugliflozin/Steglatro) should also not be on this diet. The diet is also extremely difficult to digest, and since it can stress the liver and other aspects of fat metabolism, it is not recommended for people with a poor appetite, or those with fatty liver, cirrhosis, cardiomyopathy, or dyslipidemia (non-normal cholesterol levels).
So if you think that you can go on a high fat diet and actually reduce your body fat, you're only getting part of the research. A few studies show many groups of individuals, especially those with a systemic nervous system that isn't completely intact, or patients who (aside from diabetes) are not completely healthy, a ketogenic diet may not help at all. On the contrary, most subjects in this study showed similar or better ketosis buildup with a diet of lower fat content. These observations suggest that personalized monitoring, and regular blood work before and during diet initiation is necessary Also, patients with an already with lower fat percentage, BMI, as well as higher metabolic rate (REE) have higher ketone buildups, and thus already metabolize fat more efficiently and thus would see more of a benefit than those with a slower metabolism.
]]>Consumption of coconut oil has increased in recent years. It is also touted as a healthy fat with beneficial impacts for cardiovascular health. But some experts disagree: It is considered a saturated fat, chemically, which makes it like butter. Is it good, or bad? What should we believe? Here we will weigh the research.
Coconut oil primarily consists of saturated fat (92%) and so is classified in the same category as butter, palm oil and other fats that are solid at room temperature.
A tablespoon of coconut oil has approximately 120 calories, and 112 calories from saturated fat.
Currently, there is no definite evidence on the impact of coconut oil on cardiovascular disease outcomes. Lipid profiles in some studies indicated that people who consumed coconut oil tended to have significantly higher total and LDL cholesterol levels compared to those who consumed unsaturated fats, but to a lower extent than those who consumed butter. However, evidence also indicated that coconut oil raises HDL cholesterol, which is cardio-protective. Overall, evidence of coconut oil on the impact of cardiovascular health is inconsistent.
A possible reason why coconut oil may have variable impact on lipid profiles is likely due to the differences in length of fatty acids. About 47% of the fatty acids in coconut oil are in the form of lauric acid (C-12), a very long molecule. Whereas 9% (caprylic, C-8) and 7% (capric, C-10) of the fatty acids are medium chain fatty acids.
Name | % Total Fat | Saturated/Unsaturated | MCFA/LCFA |
Caproic acid (6:0) | 0.6 | Saturated | MCFA |
Caprylic (8:0) | 0.8 | Saturated | MCFA |
Capric (10:0) | 6.4 | Saturated | MCFA |
Lauric (12:0) | 48.5 | Saturated | MCFA |
Myristic (14:0) | 17.6 | Saturated | MCFA |
Palmitic acid (16:0) | 8.4 | Saturated | MCFA |
Stearic acid (18:0) | 2.5 | Saturated | LCFA |
Linoleic acid (18:1) | 6.5 | Unsaturated | LCFA |
Linolenic (18:2) | 1.5 | Unsaturated | LCFA |
With a chain length of 12 carbons, lauric acid can be classified as a long-chain or a medium-chain fatty acid. Metabolically though, lauric acid behaves as a long-chain fatty acid and about 70-75% of it is absorbed into the bloodstream. The remainder (25-30%) is absorbed into the portal vein and not incorporated into chylomicrons that contribute to blood lipid levels. This variability in absorption, may explain why coconut oil has an inconsistent impact on blood lipid levels.
Are you confused yet? There’s reason to be. The reasons for the health claims supporting coconut oil are based on biased research. Populations who consumed coconut flesh/water/cream as part of their traditional diets have been highlighted as evidence for the beneficial properties of coconut oil. However, these traditional meals were low in processed foods and high in fruits and vegetables, with fish as the primary source of protein. These factors for traditional healthy meals and low or no processed foods likely had a huge effect on stabilizing lipid profiles and low mortality rate in those populations. Furthermore, compared to just using the coconut oil, coconut flesh is more common than oil in those populations studied. The flesh contains fiber which is also beneficial for overall health.
In contrast, Western diets are typically high in processed foods, added sugar and fat and low in fiber. As a result, the addition of coconut oil to the typical Western diet is likely to have little effect when swapping out other fats.
Vegetable Oils | C8:0 | C10:0 | C12:0 | C14:0 | C16:0 | C18:0 | C18:1 | C18:2 | C18:3 | C20:0 | C22:0 | Others |
Coconut | 7.0 | 5.4 | 48.9 | 20.2 | 8.4 | 2.5 | 6.2 | 1.4 | - | - | - | |
Palm kernel | - | 1.2 | 51.6 | 22.9 | 12.2 | 1.3 | 10.8 | - | - | - | - | - |
Sunflower | - | - | - | - | 6.3 | 3.0 | 43.7 | 47.0 | - | - | - | |
Rice bran | - | - | - | 0.4 | 22.9 | 1.8 | 42.5 | 30.5 | 1.4 | 0.5 | - | |
Safflower | - | - | - | 0.3 | 11.9 | 2.3 | 29.2 | 55.9 | 0.4 | - | - | |
Sesame | - | - | - | - | 10.3 | 5.8 | 42.9 | 41.0 | - | - | - | |
Groundnut | - | - | - | - | 14.0 | 3.8 | 41.9 | 34.7 | 1.0 | 1.2 | 3.4 | |
Palm | - | - | 0.2 | 1.1 | 42.6 | 3.8 | 41.9 | 10.4 | - | - | - | |
Olive | - | - | - | - | 12.0 | 2.5 | 75.7 | 7.9 | 0.5 | - | - | 1.4 |
Soybean | - | - | - | - | 11.6 | 4.0 | 18.8 | 56.1 | 8.5 | - | - | 1.0 |
Grape seed | - | - | - | - | 7.2 | 4.8 | 19.4 | 68.1 | 0.1 | - | - | 0.4 |
Linseed | - | - | - | - | 7.1 | 2.0 | 19.9 | 17.3 | 53.7 | - | - | 0.4 |
In conclusion, coconut oil seems most comparable to other saturated fats in the diet. Consumption should be as minimal as possible. Saturated fat, in general, should be less than 10% of total daily calories. Practically, this translates to less than 200 calories per day (for a 2000 calorie diet) from any source of saturated fat!
Overall, consider consuming a healthful diet high in fruits and vegetables with moderate amounts of whole grains, low-fat protein and low-fat dairy. Limit intake of processed foods with added sugar, fat and salt. If you are looking for an alternative to cooking with butter, aim to use more avocado oil, olive oil, or even some nuts and nut butters in cooking, or use low fat cooking methods.
]]>Fasting has a long history in human evolution. In ancient times, people didn’t have regular access to food, therefore leading to sporadic meals with fasting in between. Some religions also include a fast as part of a spiritual cleansing or to hone spiritual focus. There is a lot of research showing that the human body can sustain short periods with little sustenance.
A person can survive for approximately 3-4 days without water, but more than 3 weeks without food!
While total fasting is not sustainable for life, intermittent fasting is trending in the health and fitness field. Some claims have been made that intermittent fasting could help with weight loss, manage blood pressure, blood sugar and cholesterol, and more. But is it really this amazing? Read more about researches here.
Intermittent fasting is an eating pattern that involves alternating eating and fasting for a few weeks or a few months. Intermittent fasting is not considered as a “diet” since it isn’t about what to eat, but about when to eat it.
1) Alternate-Day Fasting
Alternate-day fasting is to rotate days of eating and fasting. On eating days, people eat meals like usual. On fasting days no food or beverages with calories are allowed, only non-caloric drinks such as water, black coffee and tea are permitted.
2) Modified Fasting
Modified fasting refers to eating very little on fasting days, usually 20-25% of our daily caloric need, or less than 500 calories daily.
The “5:2 Diet” is the most common form of this and is widely used in Europe and the US. This entails eating as usual on 5 non-fasting days,then on the 2 following days, usually weekends, fasting occurs where men eat 600 calories, women eat 500 calories.
3) Time-restricted Fasting
Time-restricted fasting refers to fasting during certain hours of the day. The fasting hour can range from 8-12 hours. Usually people eat normally throughout the day and start fasting from night until the morning of the next day. This pattern limits the night-time eating and could also help improve sleep quality. Time-restricted fasting also fits the circadian rhythms where the body changes in biology and behavior though 24-hr light-dark clock cycles, which may lead to better management of metabolism.
Certain religions will include a daytime fast of 8-16 hours which, in fact, may actually drop metabolism.
Intermittent fasting is currently not a recommended treatment for weight loss and chronic disease management. Research is limited with small sample size, short duration, unrepresentative sample populations and various eating patterns. More studies will be needed to determine how it actually works, who it is best suited for, and long-term impacts. Intermittent fasting may be helpful for certain populations that we don’t yet know about, but it is not suitable for pregnant or breast-feeding women, people with diabetes (especially people that are taking insulin), people with eating disorders or have history of eating disorders, people are in risk of malnutrition, people that takes certain medications, and others.
Talk to your doctor or dietitian first before you start a diet like this, and let us help to guide you. If you are fasting for religious reasons, discuss this with your doctor to better adjust medications during the fasting period. Read this article for more information about researches about intermittent fasting.
]]>Managing lifestyle is important to control hypertension. Increasing your intake of fresh fruits, and vegetables high in potassium, low fat dairy products, reducing sodium, and limiting alcohol consumption are cornerstones to reduce hypertension. Following the DASH (Dietary Approaches to Stop Hypertension) diet or Mediterranean diet that promote healthier food choices are recommended. Risk factors for hypertension are family history, age, race, weight, kidney function, diabetes, an unhealthy diet high in fats, high calorie processed, salty foods, and cigarette smoking.
In general, people with high blood pressure should have between 1,500 milligrams (mg) to 2,400 mg sodium per day, and add foods high in potassium, magnesium, and calcium as food rather than supplements.
Foods with more than 300 mg sodium per serving may not fit into your meal plan. You can find out how much sodium is in a food by reading the food label. Remember the amount listed is for one serving, which may be more or less than you eat. Typical diets should be around 2000 mg per day, this means that any given meal should contain no more than a total of 500-650 mg sodium.
Do not salt food at the table; add very little when cooking. Restaurant foods can be very high in sodium. Let the person taking your order know that you are looking for low-salt or no salt choices. Many restaurants have special menus or will make food with less salt.
The cells inside of our vessels (endothelial cells) produce nitric acid that relaxes the vessel. Potassium helps to dilate the blood vessels and lower blood pressure. Potassium is in a wide array of foods from dairy to veggies, fruits, and beans.
Try to get a variety from these tips:
Magnesium works alongside calcium and potassium to balance sodium in your body. A shortage of magnesium throws off the balance of sodium, potassium, and calcium which causes the blood vessels to constrict. Not enough magnesium in your body lowers potassium in the body. It is important to have enough magnesium to keep enough potassium in your bloodstream. If there is too little magnesium in your body, too much calcium enters the smooth muscle cells which cause the cells to contract and raise blood pressure. Magnesium promotes relaxation in the blood vessels. Magnesium acts as an anti-inflammatory and helps to soothe the endothelial cells.
Want to add more magnesium to your diet? Try these handy tips:
Calcium is the most abundant mineral in the body stored in your bones and teeth. Calcium helps to contract and dilate your vessels to control your blood pressure. Dairy products have a protein that has a blood pressure lowering effect in hypertension.
Need to get more of this mineral?
You can lower your blood pressure by simply eating a few foods, low in sodium, rich in potassium, magnesium, and calcium are ways to get your blood pressure lower. The more mineral variety you get, the better off your blood pressure will become.
]]>With the current outbreak of the novel coronavirus disease 2019 (COVID-19), most of us are self-quarantined at home to prevent the spread of this infectious disease and to protect our loved ones. This pandemic situation may be overwhelming and stressful for a lot of people and that’s totally okay - remember that you’re not alone in this.
Self-care during this time is essential and includes our physical as well as mental health. In addition to a good night’s sleep and eating well, here are some mindfulness-based, indoor exercises that can help us reduce our stress level and protect our mental health during this difficult time, as well as in the future.
Yoga is an ancient practice that includes physical postures, breathing practices as well as meditation to help strengthen your body and calm your mind. It is an excellent stress-relief practice to start at home without the need for any equipment besides a mat or blanket and maybe a block. Grab your yoga mat or a blanket to sit on, find a quiet space in your house - inside or out, wherever you feel comfortable, and then you can enjoy this mind-body practice. When you combine a series of moving and stationary poses with deep breathing, you may notice it helps you get more flexible and eases your mind.
Tai-chi is a gentle exercise that can be practiced at any age. With the continuous flowing body movements and the practice of “Qi” (the energy flow through the body), Tai-chi is commonly used in the prevention and rehabilitation of many conditions commonly associated with age, according to Harvard Health Publishing*. It’s the perfect solution if you’re looking for a low impact and slow-motion exercise to release your stress.
Among the three, meditation is probably the easiest one to start. Meditation can be practiced at any time and anywhere you like, preferably somewhere quiet.
Practicing meditation can help increase calmness, physical relaxation, and overall well-being.
All of the above stress-relief exercises can be accompanied by soothing music, which can help the practice to be more relaxing. If you’re not sure where to begin, there are plenty of free instruction videos online, as well as free apps, that can help you to get started. Hope this article helps you find the calming exercise that suits you best. If you have more activities that help you healthfully destress, please share them with your care team.
We encourage you to view this quarantine time as a way to unwind and as a time to spend with your family (or connect with them online). From your doctor and the rest of your care team, we wish you all well
Stay Strong,
From Your Unified Care Team
]]>You have probably heard the myriad of benefits of eating vegetables - they are high in fiber to help digestion and metabolism, cholesterol free, packed with vitamins, minerals, antioxidants and phytonutrients, and most are lower in fat and calories.
Whether they are starchy or non-starchy, here are some fun and creative ways to jazz up your meals and up your vegetable game.
Breakfast:
For your Lunch, Dinner, and Snacks:
Do it Fresh | Make them Cooked |
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For more healthy snack ideas, click here
The DASH (Dietary Approaches to Stop Hypertension) diet guidelines as well as the ADA (American Diabetes Association) guidelines recommend that we make half our plate vegetables.
Now that you’ve got some fun and creative ideas for including vegetables in your diet, think of this as your superpower to help you strive for optimum health. Let’s get in the kitchen and get healthy together!
]]>There's nothing I wouldn't do for some sweet snacks once in a while. And when weight and health is a focus, it's hard to navigate the candy aisle. There are all kinds of sweets out there, even sugar substitutes for diabetics and people trying to lose weight. But there is so much controversy surrounding artificial sugars and sugar substitutes... Is it still alright to eat my sucralose-laden fiber one bars? Should I opt for the sweeter-than-sugar stevia-sweetened protein powder? Isn't one of these sugars linked to cancer? Is there a way to make sense of it all?
Are They Considered Safe?
FDA is required by law to review all new food additives for safety before they can go on the market. The process begins when a company creates a substance and starts testing it. The company then submits a food additive petition to FDA seeking approval. The FDA reviews all the scientific evidence submitted by a company to ensure the product is safe for the intended use before approving it. The FDA does not typically, however, run their own independent tests on these foods.
One exception is for substances "generally recognized as safe," or GRAS, because those substances are generally recognized by qualified experts as safe under the conditions of intended use and are exempt from the food additive approval process.
If you ask me, or most any good Dietitian, they'll have some strong personal opinions on the FDA process.
There are many ways to sweeten a food these days. To make things easier, I’ll break sugars down for you into four categories: those that provide calories (natural and manmade), and those that don’t have calories (sugar derived non-nutritive sweeteners and plant-based nonnutritive sweeteners).
Nutritive Sweeteners:
These sweeteners are what your Grandmother was accustomed to using. All of these are digested and broken down similarly, become glucose and provide energy (calories).
Examples: sugar, brown sugar, molasses, agave nectar, “raw” sugar, corn syrup, honey and maple syrup.
Sugar Alcohols:
This is an in-between category. They provide about half the energy (calories) than sugar, because they’re more difficult to digest. They may cause gastrointestinal discomfort and diarrhea in larger quantities.
Examples: chemical names on ingredients lists are sorbitol, xylitol, mannitol, erythritol and maltilol, and are mostly used in sugar-free gum and candies.
Non-Nutritive Sweeteners
These are low or no-calorie artificial sweeteners that provide little energy. Since they do not have carbohydrates they do not, themselves, raise blood sugar levels or promote tooth decay.
Plant-based Non-Nutritive Sweeteners
The FDA has received and not questioned GRAS notices for two types of plant/fruit based high-intensity sweeteners:
So the FDA says they’re safe. Why do people keep worrying? It would seem that artificial sweeteners are a great way to “have your cake and eat it, too” without adding calories, but recent studies have shown that Mother Nature isn’t fooled by good-looking imposters.
Sugar-Free is Not so Free
Our bodies have sweet-taste receptors on our tongues, and also all throughout the gut and in the pancreas. When these receptors detect something sweet, whether from dietary sugar or artificial sweeteners, they tell the brain to prepare the body to absorb sugar, turning on a mechanism that causes the body to absorb more carbohydrates and convert it to fat. With the added sweetness of artificial sweeteners, the body may actually absorb more sugar from carbohydrates than it would with actual sugar.
Mice studies have shown that artificial sweeteners make mice more efficient at absorbing sugar from their diet. In research published in Behavioral Brain Research conducted at Purdue University, rats fed yogurt sweetened with saccharin gained more weight than rats fed yogurt sweetened with glucose (simple sugar). They also consumed more calories, had bigger appetites, and put on more body fat. The hypothesis is that sweet foods send the body a strong signal that it’s about to get a lot of calories. The body prepares to eat more calories, increasing hunger signals, but when excess calories don’t appear in the diet the individual is driven to eat more.
Sugar Addict?
Another problem with artificial sweeteners is that, because of their intense sweetness, they actually stimulate rather than curb sweet cravings, and over-stimulation of sugar receptors from frequent use limits tolerance for more complex tastes. A peach or strawberry may seem sweet to someone who limits their intake of sweets, but to someone who regularly sweetens their food with artificial sweeteners, they may perceive naturally sweet foods as bitter or sour, and foods without any sweetness, such as vegetables, may actually seem appalling. Translating that to a human example, this means that if two identical people ate the same diet with the same calories, but one person drank diet soda and the other drank water, the diet-soda drinker would absorb more glucose from the diet than the person drinking water. They also might be hungrier on average, gain more weight, and may have more sweet cravings than the person drinking water.
Also, in the pancreas, sweet receptors activate insulin secretion, so any sweetener that sets them off, whether real of fake, might actually increase the risk of development of insulin resistance and diabetes.
Do artificial sweeteners cause cancer?
There was a 1970’s study that raised concern over saccharin’s cancer-causing properties has since been disproved. Bladder cancer found in male rats in that study was a result of a mechanism that doesn’t occur in humans. In laboratory studies, the dose of artificial sweetener is typically greatly inflated in relation to the normal (or estimated daily intake EDI) usage by people. There were a few less correlated studies done that were inconclusive regarding health risk. However, no laboratory studies of non-nutritive sweeteners have since shown a strong association with increased cancer risk in humans.
Use regular and artificial sweeteners in moderation. Avoid foods that are sweetened with anything other than fresh fruit, and you shouldn’t have much problem controlling cravings and blood sugars. So sorry, but that fat free, sugar free Boston Cream pie flavored yogurt is probably worse for you than you want to believe. If you really must have sweets, you’re probably better off using the plant-based sweeteners or going all natural.
*People who have phenylketonuria (PKU), a rare genetic disorder, have a difficult time metabolizing phenylalanine, a component of both aspartame and advantame. Newborns are tested for PKU using a common “heel-prick” test before they leave the hospital, so parents will know of this diagnosis at birth. Foods containing aspartame must bear an information statement for people with PKU alerting them about the presence of phenylalanine.
**Advantame is much sweeter than aspartame, so only a very small amount needs to be used to reach the same level of sweetness. As a result, foods containing advantame do not need to bear that statement.
*** Center for Science in the Public Interest (CSPI), who has commented on all of the nonnutritive sweeteners, raised an objection about advantame being declared safe. CSPI wrote the FDA one month after advantame was approved declaring that two of the key studies used to assess safety were “significantly flawed and provide an inadequate basis for ensuring safe use of the ingredient.” In particular, CSPI voiced concern about one study in which a significant number of mice died after being given advantame. CSPI also claims that a study involving rats was compromised because weaker and abnormal rats were excluded from the study, leading to biased outcomes.
]]>For example, many Japanese women avoid ramen of any kind like the plague, especially tonkotsu made with pork bones that’s extremely rich. A lot of Japanese also eat broth as long as they’re slurping the noodles, but consider the stock itself is more a sauce and won’t drink what’s left, because it’s too salty and fat to drink on its own.
If you really want a healthy option for ramen -- I'll give you a nice recipe below. In a pinch, f you pick instant ramen and throw away the soup to make your own, throw in a lot of vegetables, include a good quality protein like lean meat, egg, or tofu, then chances are that despite the instant noodles this ramen will be healthier than the average bowl of real ramen eaten at a restaurant. But if you want some top-notch healthy ramen, try my soba noodle ramen recipe below.
**Make your own vegetable broth by boiling for 4 hours: 1 gallon of water with 1 quartered onion, 1 carrot, 3 cloves of garlic, 2 bay leaves, and 1 tbsp sliced fresh ginger (Add 1 thai chili if you want it extra spicy).
This recipe serves 4 people
Nutrition facts for this ramen:
Calories | 318 |
Total Fat | 13 g |
Saturated Fat | 2 g |
Cholesterol | 186 mg |
Sodium | 410 mg |
Potassium | 765 mg |
Total Carbohydrates | 37 g |
Dietary Fiber | 3 g |
Sugars | 6 g |
Protein | 15 g |
There are some foods correlated with lowering diastolic blood pressure readings that I'll discuss below that may ease this strain on your heart.
If your blood pressure routinely creeps above 80 take steps to lower it by quitting smoking, cutting down on salt intake, controlling diabetes, losing weight and keeping your cholesterol levels within normal limits to reduce your risk.
To effectively address your situation, I encourage you to make an appointment with your doctor to assess your elevated diastolic blood pressure and, based on your health history and other medical issues, develop a plan to manage it appropriately.
]]>Toss everything together. Enjoy as a side or a healthy snack!
There are plenty of variations on this recipe, some adding cayenne pepper, others adding maple extract, and some topping these little discs with cheese, vegetables, hummus, peanut butter, or other toasted nuts.
Preheat oven to 400F. Toss sweet potatoes with other ingredients, coating them thoroughly with flavor. Place on a baking sheet so the rounds are laying flat. Bake in the oven for 20 minutes and enjoy as a snack (sharing optional).
A great salad for spring, summer, fall, or winter, the watermelon can easily be swapped out for other melons, papaya, or strawberries or mixed berries depending on what's available.
Lightly toss all ingredients together, being careful not to squish the cheese. Serve to friends and family topped with a sprig or two of mint for garnish.
However you choose to embellish the recipes is your choice, however. My only request is that you keep it healthy. Message me for more ideas!
Enjoy! And happy snacking!
]]>If you have any of the above, your risks of both diabetes and hypertension may be higher.
According to the American Diabetes Association (ADA), the combination of high blood pressure and type 2 diabetes is particularly lethal and can significantly raise your risk of having a heart attack or stroke. Having type 2 diabetes and high blood pressure also increases your chances of developing other diabetes-related diseases, such as kidney disease and retinopathy. Diabetic retinopathy may cause blindness.
There’s also significant evidence to show that chronic high blood pressure can speed the arrival of problems with the ability to think that are associated with aging, such as Alzheimer’s disease and dementia. According to the AHA, blood vessels in the brain are particularly susceptible to damage due to high blood pressure. This makes it a major risk factor for stroke and dementia.
Uncontrolled diabetes isn’t the only health factor that increases risk for high blood pressure. Your chances of having a heart attack or stroke increase exponentially if you have more than one of the following risk factors:
If you're looking for more answers, here's a more scientific explanation on why diabetes and hypertension are linked. People with diabetes experience typically one of two phenomenon that increase risk for hypertension:
Both of these mechanisms (increased arterial resistance and higher blood fluid volume) elevate systemic blood pressure. Based on current research, High blood pressure doesn't lead to increased risk for Diabetes, but having Diabetes can significantly increase blood volume and if your arteries are already beginning to stiffen, increase risk for high blood pressure.
So if you have diabetes right now and you don't have hypertension, do your best to keep glucose under control, and your blood pressure will likely stay more stable as a result.
]]>There is a clear link between the amount of sleep someone gets and their risk of high blood pressure. In a recent study, researchers found that those who slept less than six hours a night were 20% more likely to have hypertension. This issue can be avoided by getting the recommended amount of sleep each and every night, which varies person to person.
In another study, researchers found that people who only slept six hours the previous night are shown to have higher blood pressure the next day as compared to those who had a great night’s sleep. Continued lack of sleep can only compound this effect. Without proper sleep to revitalize your body, you could be stressing yourself without even realizing it until it is too late.
If you suffer from sleep apnea, having hypertension can be an added headache. Sleep apnea is caused, most commonly, by the back of the throat relaxing and restricting airflow into the body. Those suffering from sleep apnea were more at risk of having high blood pressure.
When suffering from hypertension and sleep apnea together, oxygen flowing through the body is greatly reduced. Sleep apnea can increase blood pressure by reducing oxygen that you are intaking. The higher your blood pressure climbs, the more at risk you are for serious health problems like congestive heart failure and stroke.
Diabetes and sleep problems often go hand in hand. Diabetes can cause sleep loss, and there’s evidence that not sleeping well can increase your risk of developing diabetes.
One of the most serious health consequences that comes from disrupted, poor quality sleep is a significantly increased risk for diabetes. The relationship between sleep and diabetes is complicated, and scientists are still working to understand all the ways that sleep and circadian rhythms (also known as your internal biological clock) affect this disease. That said, we have some hints, since we know sleep has a powerful connection to metabolism (how our body uses food for energy), to hormones that regulate appetite and eating patterns, and to the body’s use of blood sugar and insulin.
High blood sugar is also a red flag for sleep problems among people with diabetes for another reason. People who are more tired will eat more because typically their hunger hormones are off-balanced, causing them to crave more even when their body doesn't need it. That can mean consuming sugar or other foods that can spike blood sugar levels.
Diabetes occurs when the body does not produce enough insulin or the cells do not properly use the insulin. When insulin is not doing its job, high blood sugar levels build in the body to the point where they can harm the eyes, kidneys, nerves, or heart.
We get new building blocks for muscle from the protein we get from the diet (meat, fish, poultry, eggs, cheese, nuts, and beans), but the process of building and replacing muscle takes a lot of energy, in the form of sugar (the carbohydrates that we eat). The more muscle you try to build, the more sugar and protein your body uses to gain more muscle. To maintain that muscle that you built, your muscles then demand more sugar, pulling it out of the blood, making your body more efficient at glucose absorption, and thus lowering glucose.
Walking, for example will lower your blood sugars for a few hours after you've finished the activity. Since it works mostly the heart, people that walk regularly are helping the health of their heart, but generally not building new muscle. Building new muscle, however, like with strengthening exercises, will help lower blood sugars more slowly but the effects last for 36-48 hours.
So even if you have limited mobility, time, money, or space, here are some exercises that you can do at home to isolate and strengthen different muscle groups. These exercises below are called isometric exercises, because they are static. The goal with these exercises is to hold a position without moving for as long as you can. This is a great way of building muscle.
Isometrics are great for strengthening your muscles. It is a good idea to spread isometrics throughout your workout, in between exercises and mixed in with different movements. Isometrics can also be done throughout the day whenever you feel like it. But remember that though isometrics are good for our body, they must never replace the other forms of exercise. Talk to your UnifiedCare professional about how to diversify your exercise even more.
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