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Showing posts from September, 2014

Do I Have Pre Diabetes?: Impaired Fasting Glucose

Do I have Pre Diabetes?

Impaired fasting glycaemia or impaired fasting glucose (IFG) refers to a condition in which the fasting blood glucose is above normal levels but is not high enough to be classified as diabetes mellitus. It is a pre diabetic state, associated with insulin resistance , although of lesser risk than impaired glucose tolerance (IGT). IFG sometimes progresses to type 2 diabetes mellitus.
There is a 50% risk over 10 years of progressing to overt diabetes. Many newly identified IFG patients progress to diabetes in less than three years. Some patients with pre diabetes can also be diagnosed with impaired glucose tolerance, but many have normal responses to a glucose tolerance test.

Normal functioning of insulin Source:

World Health Organization (WHO) criteria for impaired fasting glucose differs from the (American Diabetes Association) ADA criteria, because the normal range of glucose is defined differently. Fasting plasma glucose levels 100 mg/dL (5.5 mmol/L) a…

Fiber Foods and Weight Loss: Fiber the Filler-Upper

Fiber Foods and Weight Loss
High-carbohydrate meals are good for our weight loss. Before we consume too many calories, starchy foods fill us up with low-calorie fiber foods. Fiber is plant material that cannot be digested by humans. Substantial amounts of fiber are found in all unrefined grains (whole wheat, rye, corn, etc.), dried beans, peas, and all fruits and vegetables. Refined starches contain fiber as well, but much less of it.

Whole Grains

Fiber Foods and Weight Loss: Consume Fewer Calories on A High Fiber Diet

For the most part, foods containing fiber take longer to eat than dairy products and meat. You might spend more time eating, but you actually consume fewer calories on a high fiber foods diet. Fiber takes up space in your stomach and small intestine where it absorbs water. It slows down digestion enough to prolong feelings of satiation. The food is then passed to the large intestine, or the colon, where the fiber works efficiently to eliminate solid wastes without any strai…

Five Tips for Mindful Eating: How to Eat

Here are five tips for mindful eating. Follow this guide to change your eating habits. How we eat, just like what we eat, has a profound effect on our behavior and ultimately on our weight.

Drink something warm 15-20 minutes before each meal
Eat slowly
Increase your eating awareness
Eat when you feel hungry

These recommendations apply to just about everyone, overweight or not.

Photo: by the National Cancer Institute

Tips for Mindful Eating: Drink Something Warm 15-20 Minutes Before Each Meal.

Drink a warm drink like soup, broth or warm water with a spoon of lemon juice. Don’t drink coffee or anything sweet. Do this 15-20 minutes before a meal. It helps reduce the amount of food we eat and the speed of eating. 15-20 minutes is enough time to activate the satiety mechanism, the ability to feel when you have eaten enough. It also makes it less likely that you will clean your plate before you’re aware of it.

This technique exists throughout Europe and Asia, People have soup, tea, or a warm d…

How to Make Healthy Salads and Why Salads Should Be Part of Reversing Pre Diabetes.

Vegetable Salads: Low-Calorie Feast

Vegetables are nutritional dynamite full of vitamins and minerals and dietary fiber, yet low in calories. Vegetables are at the heart of how to make healthy salads. A salad should contain a variety of vegetables, including root vegetables, green leafy vegetables, and stalks. This makes a good foundation for a complete meal.

The Mediterranean diet recommends eating 5-6 servings of vegetables daily, which translates to having vegetables at each meal. Vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of vegetables each day can eliminate the risk of developing type 2 diabetes and other diseases.

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Vegetables contain a great deal of water. Water is an important part of our diet and plays an important role in our gastrointestinal and kidney functions. We mostly don't drink enough water, and therefore most of the water comes from the food we eat.

Fruits an…

Fruits and Vegetables: This Is What Your Grandma Never Taught You.[Infographic]

By John Berardi and Ryan Andrews

Fruits and vegetables’ vibrant colors tell the story of their “super powers”. You see, it’s their “phytonutrients”, or plant nutrients, that help us fight disease and stay stronger for longer.
Learn what the phytonutrients do — and how much of each you need to be healthy — in the infographic below.
Then download this free Phytonutrient Cheat Sheet. Print it out. Stick it on your fridge. It’ll help you track how many servings of each color you’re getting every day.

Courtesy: Precision Nutrition

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Reverse Pre Diabetes Naturally: The Basics of the Mediterranean Diet Food Groups

I embarked on my new eating habits by following the basics of the Mediterranean diet food groups. As I became more familiar with the food groups and the number of servings, I started having fun mixing and matching.

Some mornings, I have half a cup of muesli and milk topped with one tablespoon of freshly ground flax seeds. That’s 1 serving of grains, 1 serving of dairy, and 1 serving of seeds. I combine that with half a red grapefruit, and I have 1 serving of fruit. Sometimes I add 1 serving of fruit over the muesli or top it with a serving of nuts.
On other mornings I have 1 cup of tossed salad with 2 tablespoons of lemon juice and a tablespoon of olive oil, a hard-boiled or sunny side up egg, 2 slices of whole grain bread, a plain low-fat yogurt (1.5%) with a tablespoon of freshly ground flax seeds, and a half of red grapefruit. That’s 1 serving of vegetables, 1 serving of fat, 1 serving of eggs, 2 servings of grains, 1 serving of dairy, 1 serving of seeds, and 1 serving of fruit.


Exercise, A Natural Alternative to Reverse Pre Diabetic Symptoms

Do You Use One of the Important Natural Alternatives to Reverse Pre Diabetes?
The best thing you can do to prevent developing diabetes is exercise, which is one of the most important natural alternatives to reverse pre diabetes. It allows us to enjoy food without gaining weight. Sometimes it is difficult to get myself out of the house for a walk. Even getting on my exercise bike or the Elliptical at the end of day also requires some determination on my part. However, when I am through exercising it feels good; I did a great service for my body and mind.

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Research shows that exercise is crucial to the processing of food in our body; the lack of physical activity is the cause of most chronic diseases. Among them are coronary heart disease, diabetes, high blood pressure, and arthritis.

Exercise is good for us I know. We want to be lean and…