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Diabetes: The Fastest Growing Epidemic in America. Are You At Risk?

According to the Centers for Disease Control, the prevalence of diabetes has become epidemic in this country. Today, nearly 24 million children and adults have the disease and nearly 6 million people are unaware that they may have it. Another 57 million people have elevated blood glucose levels and are considered to have pre-diabetes. In just the past decade alone, the number of new cases of diabetes has increased by 90% and it is now estimated that one in three Americans born in the year 2000 will develop the disease in their lifetime.

What exactly is diabetes? Diabetes can be defined as a condition in which the body does not produce enough insulin, as seen in type 1 diabetes, or does not properly utilize insulin, resulting in insulin resistance, and eventual insulin deficiency as seen in type 2 diabetes. Insulin, a hormone secreted by the pancreatic beta-cells, acts like a key to allow glucose to enter the cells where it is then used as fuel. When our body fails to properly use insulin, we end up with high levels of glucose in our blood. The problem with having too much glucose in the blood is that it makes the blood “sticky” and therefore, blood is unable to flow into the capillaries, which are the body’s smallest blood vessels. As a consequence, people with diabetes are at particular risk for cardiovascular disease, renal disease, vascular disease, and eye disorders.

Diabetes often goes undiagnosed because often times its symptoms go unnoticed. However, early detection and treatment is extremely important in order to decrease the chances of developing the complications associated with diabetes. Some symptoms of diabetes include: excessive thirst, excessive hunger, excessive urination, unusual weight loss, increased fatigue, blurry vision, and irritability. The criteria for establishing the diagnosis of diabetes includes symptoms along with a random blood glucose level equal to or greater than 200 mg/dl; a fasting (at least 8 hours) blood glucose equal or greater than 126 mg/dl; or a 2-hour post-load glucose equal or greater than 200 mg/dl. Each of these criteria must be confirmed at least twice, unless overt symptoms of hyperglycemia are present. In addition, a fasting blood glucose between 100 mg/dl and 125 mg/dl signals pre-diabetes.

The American Diabetes Association has established risk factors for diabetes. These are:

• Family history of diabetes
• Age ≥ 45
• BMI ≥ 25 kg/m²
• Physical inactivity
• Ethnicity (African American, Latino, Native American, Asian American)   
• Previously identified pre-diabetes
• History of gestational diabetes or delivery of a baby weighing >9 pounds
• High blood pressure (≥ 140/90 mm/Hg)
• HDL-C ≤ 35 mg/dl and/or triglycerides ≥ 250 mg/dl
• Clinical condition associated with insulin resistance (PCOS, acanthosis nigricans)
• History of vascular disease

Fortunately, there is good news amidst this growing epidemic. Type 2 diabetes is both treatable and preventable. Conventional treatment such as oral medications and insulin is typically how diabetes is managed; however, lifestyle changes may allow many people to put diabetes in remission or even avoid it altogether. Clinical trials such as the Diabetes Prevention Program study conclusively show that making dietary changes and increasing physical activity can make a huge difference in warding off diabetes. There are many dietary modifications that can be made, but simply by incorporating plenty of fresh fruits and vegetables into your diet and limiting intake of processed foods and sugar sweetened beverages/soft drinks, the risk for diabetes can be decreased by more than 60%! Additionally, physical activity has been shown to be particularly effective in reducing the risk of diabetes. Regular exercise not only improves your body’s ability to use insulin and lower blood glucose levels, but it also helps to manage weight and reduce stress, both of which can actually raise blood glucose levels. Last, but certainly not least, studies have shown that a modest weight loss of even 5-10% of your overall body weight can enhance insulin sensitivity and lower blood glucose levels, as well as improve blood lipids and blood pressure.

When considering making lifestyle changes, it is important to understand that it is a process that takes place over time. There simply is no such thing as a quick fix when it comes to treating diabetes. While medications are useful for controlling symptoms, unfortunately, they do not treat the underlying cause of the disease. Small changes really do add up, and making just a few small changes in your lifestyle can have a big impact on your health.

Nobody Ever Got Fat From Eating A Banana

or

“B” is for Banana

As a clinical nutritionist, it never ceases to amaze me when I hear that someone won’t eat a banana because they think they’re fattening, or that they’re not allowed on their diet because they have too many carbohydrates or have a higher glycemic index. I mean, c’mon! Nobody ever got fat from eating a banana! In fact, bananas have numerous health benefits and help to prevent a number of illnesses and conditions, making them a must have in our daily diet.

For example, did you know that bananas contain vitamins including B6 and B12, as well as have iron, potassium and magnesium? The Vitamin B6 a banana has helps to regulate blood glucose levels, and the iron they have helps to stimulate the production of hemoglobin in the blood. A banana is also high in potassium yet low in sodium, therefore, making it an excellent choice in the treatment of high blood pressure. According to research published in the New England Journal of Medicine, eating bananas as part of a regular diet can help reduce the risk of death from strokes by as much as 40%! In fact, the U.S Food and Drug Administration has even given the banana industry the thumbs up to make official claims that the banana has the ability to reduce the risk of high blood pressure and stroke.  

Bananas are also good for the treatment of heartburn providing a natural antacid effect in the body and they are good for the treatment of morning sickness due to their soothing effect. In addition, they are high in fiber, which helps restore normal bowel function as well as helps prevent constipation without resorting to laxatives.

Here’s more food for thought. Research has shown that bananas can improve learning by helping to make students more alert. In a study that involved 200 students, those who ate a banana at breakfast actually did better on their exams. And for those who may be suffering from a hangover, a banana milkshake sweetened with honey, helps to calm the stomach, replete blood glucose levels and re-hydrate the body.

Finally, bananas contain tryptophan, a natural mood enhancer that can help aid in the relief of Seasonal Affective Disorder. Surely, bananas must be the reason why monkeys are so happy all of the time. Perhaps then, given all of the benefits of a banana, the expression ought to be, “A banana a day keeps the doctor away!” Not to suggest that apples are not healthy or have their own health benefits. In fact I could write another article just on the benefits of an apple. I think I will. I guess what this really all comes down to is that we need to be getting more fruit in our diet in order to help the body deal with the stressors of daily life and so that we may reap the health benefits that can be obtained from our food. So, here’s to bananas. Eat and enjoy!

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This Valentine’s Day, Be Good To Your Heart

Since Valentine’s Day is a day that is associated symbolically with the heart, I thought it would be fitting to write an article about how to care for your heart. Statistics show that heart disease is still the leading cause of death in the United States and has been since the early 1900’s. This just does not make any sense, especially given all of the advances in medicine we have had since then. In addition, stress, anxiety and depression have all been implicated as contributing factors in heart disease and are some of the top reasons why people visit their health care provider. 

What seems to be missing and what I think is the key to a healthy heart, and to a happy life, is following a healthy lifestyle. In fact, our health problems have become so chronic in nature that until we change our usual approach in how we treat disease AND unless lifestyle changes are implemented, those with heart disease will continue to progressively worsen and ultimately die of their heart disease, as we can easily surmise from the statistics. And those with other ailments won’t be much better off.

However, there is good news in all of this. A person with heart disease can actually halt the progression and even reverse their disease as evidenced in the “Lifestyle Heart Trial” study conducted by Dr. Dean Ornish. A pioneer in the field of medicine, Dr. Ornish is the first physician ever, to demonstrate the reversal of heart disease in patients who had been diagnosed, by integrating lifestyle changes, and subsequently, he has developed a comprehensive nutrition program specifically for reversing heart disease without drugs or surgery. It is also important to keep in mind that the whole person needs to be treated, not just the disease or symptoms, which simply are red flags and the body’s way of saying that there is a break in the Body-Mind-Spirit connection. 

Your heart needs to be to be nourished emotionally and spiritually, not just physically and it is important to integrate all three of these components in order to achieve optimal health. Physically, your heart requires the proper nutrition, exercise and rest. As far as nutrition is concerned, recommendations for a heart healthy diet include eating  low-fat foods and choosing the right fats such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). It is equally as important to avoid fried foods and foods that contain those dreaded trans fats.

Physically, your heart is a muscle that needs to be exercised just like any of the other muscles in your body, in order to keep it healthy and strong. Physical activity is good for your heart and has numerous health benefits for your heart and for the rest of your body too including helping to lower cholesterol and blood glucose levels, promote joint, cartilage and bone strength, maintain flexibility, assist with weight loss, and elevate mood. The truth is that in many cases, diet and exercise should replace surgery in treating heart disease. Always consult with your health care provider before starting exercise. 

Emotionally, stress has now been linked to heart disease, but don’t let that stress you out! There is a very simple remedy, and I am not talking about paxil or prozac. It’s called breathing. Usually when we are anxious, nervous or uptight, our breathing becomes more rapid and shallow. When faced with stressful situations, our bodies prepare for the “Fight or Flight Response,” a response in which the adrenal glands pump out cortisol and adrenaline to prepare the body for action. These stress hormones which are released into the body cause an increase in heart rate and blood pressure. Alternatively, slowing down and deepening the breath induces the “Relaxation Response,” a physiological state of quietude, which counteracts and is the antidote to the stress response. Add a half smile to your breathing which causes pressure on the vagus nerve and stimulates the release of serotonin, and you’ll get that feel good feeling too. All you need to do is to take three slow, deep belly breaths with a half smile on your face and see how much better you will feel. This technique can be done several times a day or as often as is needed and takes only a moment.

The last component for caring for your heart is to nourish it spiritually with Love. Love is an energy that arises spontaneously in the heart and is our essential nature. It is always ready to flow; however, if we are not experiencing love right now, it is not because we are failing to create it, but because we are preventing it from arising. Love is always there, waiting deep within our hearts and waiting for us to surrender to it. And, when we do, it rewards us with the greatest fulfillment in life: that Divine connection with our Higher Being, Source, or God. If you sometimes find it difficult to make that heartfelt connection try practicing gratitude and try to be grateful for both the blessings and the challenges that life brings.

Ultimately, how we treat our heart is in our own control, whether we have heart disease or not. Being good to our heart is vital for a healthy life. Developing lifestyle changes is a process that takes place over time, but the rewards naturally lead to heart health and happiness on the physical, emotional and spiritual levels of existence. So this Valentine’s Day, do yourself a favor and be good to your heart!

10 Eating Tips For A Healthy New Year

Now that the holidays and festivities are over and the New Year has arrived, it seems a good a time as any to start eating healthier. I am not talking about going on a diet, or that infamous New Year’s resolution to lose weight, but rather incorporating some changes into your current lifestyle. Even if you practice just one or two of the following tips, you will benefit. Here’s to a happy and healthier New Year!

1) Be a SMART planner. Do not let a hectic work and/or family schedule force you to eat junk food or fast food. Prepare and freeze several quick and healthy meals and/or snacks ahead of time. Keeping fresh fruit and nuts available is great and is a quick and easy way to get a healthy snack. Combine with a glass of low fat milk, soy milk or rice milk and you have made it even more nutritious.

2) Keep an EYE on the size. We often overeat more than we really need to. In addition, we tend to eat most of what is on our plate, no matter what the size of the plate. Portions are often super-sized and enough for two, three or even four people to share. Try choosing a smaller size plate and set it up so there is space between all of the food to keep the portions reasonable.  Check in with yourself and ask yourself if you are full. Remember, your stomach is only the size of your closed fist.

3) Become a TASTER. When eating out at a buffet, survey the entire buffet first and pick out only those foods that appeal to you the most. Also, savor your food and if you do not like what you are eating or are not enjoying it, do not feel you have to finish eating it - just leave it on your plate. Remember, you control what you eat.

4) Do NOT go shopping hungry! We have all heard this before yet it is so true. Instead, try having a small salad or other healthy snack before going shopping and you will be less likely to end up with several things in your cart that you hadn’t intended to buy. Also, make out a grocery list and stick to it. 

5) Choose COLOR. Look at your plate. How many colors do you see? Are all of the colors of the rainbow there? I am not talking about rainbow colored shots or frosted and decorated desserts here, but rather color that comes from fruits and vegetables. In case you have forgotten, the primary colors of the rainbow are red, orange, yellow, green, blue, indigo, and violet. This is something you can do with your children as well.

6) AVOID fried foods and other high fat foods. Fried foods of any kind are laden with unhealthy, artery clogging fats. Opt for steamed, baked or broiled instead. Make dips and dressings with low fat or fat free yogurt, cottage cheese and sour cream and for those who like to bake, cut unhealthy fats by substituting unsweetened applesauce and egg whites for some of the butter. You can also substitute chicken broth and canned, evaporated skimmed milk in the mashed potatoes and skip the butter altogether and no one will even notice!

7) LIMIT your sugar intake. Try to limit the “special” foods to once or twice per week. Keep bowls of fresh fruit available instead which are a great alternative to candy and cookies, not to mention healthier too! If you do decide to indulge in some dessert, choose one thing and have a small piece. Eat it real slow and appreciate it.

8) If you drink ALCOHOL, do so with or after meals, not before. Alcohol increases your hunger and lowers your will power. Also keep in mind that it is packed with calories and contains virtually no nutrients. Remember, if you do drink, do so in moderation and please be responsible.

9) COMMIT to maintaining your physical activity routine. Exercise not only helps to keep off unwanted pounds also helps to reduce stress in addition to a full list of other health benefits. You need at least 30 minutes of moderate physical activity per day to maintain your weight, though more is needed to help burn up extra calories and fat. After dinner, go for a nice walk and enjoy the crispness of the air. Of course, if you are just starting a physical activity routine, please check with your health care provider first.

10) Give THANKS…..Remember, the food we have before us did not just appear there miraculously. Many hands had a part in bringing our food to the table. Honor your food and give a sincere “thank you” for all that you have. Ask, that the food you eat, be used to nourish your body and bring it good health.

May your New Year be filled with peace and joy.

Yours in Health,

10 Eating Tips For A Healthy Holiday Season

From late November to New Year’s Eve life can seem like one big long smorgasbord. In fact, it is estimated that some people may even put on an extra five to ten pounds!  But just because it is the holiday season, does not mean we need to overeat at every occasion. Though holiday parties and family gatherings can present special challenges when it come to maintaining healthy eating, with some simple preparation, many of us can make it through the holidays if not any lighter than we were, at least not any heavier. Here are 10 tips you can use that can help make your holiday season a healthy one.

1) Be a SMART planner. Do not let a hectic holiday schedule force you to eat junk food or fast food. Prepare and freeze several quick and healthy meals and/or snacks ahead of time. Keeping fresh fruit and nuts available is great and is a quick and easy way to get a healthy snack. Combine with a glass of either low fat milk, soy milk or rice milk and you have made it even more nutritious.

2) Keep an EYE on the size. We tend to indulge and often overeat more than we really need to, especially this time of year. In addition, did you know that we eat most of what is on our plate, no matter what the size of the plate? Portions are often super-sized and enough for two or more people to share. Try choosing a smaller size plate and set it up so there is space between all of the food to keep the portions reasonable. Sit far from the buffet table to avoid returning for seconds or thirds and keep in mind, your stomach is only about the size of your closed fist. Check in with yourself and ask yourself if you are full.

3) Become a TASTER. Survey the entire buffet first and pick out only those foods that appeal to you the most. Also, savor your food and if you do not like what you are eating or are not enjoying it, do not feel you have to finish eating it - just leave it on your plate. Remember, you control what you eat.

4) Do NOT go to a party hungry! We have all heard this before yet it is so true. Instead, try having a small salad or other healthy snack before going to a party or even going shopping and you will be less likely to overeat or fall victim to the food court. See for yourself how this works. If you are already at the party, begin the meal with a salad and you will eat less during dinner.

5) Choose COLOR. Look at your plate. How many colors do you see? Are all of the colors of the rainbow there? I am not talking about rainbow colored shots or frosted and decorated desserts here, but rather color that comes from fruits and vegetables. In case you have forgotten, the primary colors of the rainbow are red, orange, yellow, green, blue, indigo, and violet. 

6) AVOID fried foods and other high fat foods. Fried foods of any kind are laden with unhealthy, artery clogging fats. Opt for steamed, baked or broiled entrees instead. Make dips and dressings with low fat or fat free yogurt, cottage cheese and sour cream and if you are the one making dessert, cut unhealthy fats by substituting unsweetened applesauce and egg whites for some of the butter. You can also substitute chicken broth and canned, evaporated skimmed milk in the mashed potatoes and skip the butter altogether and no one will even notice!

7) LIMIT your sugar intake. Try to limit the “special” foods to the actual holiday rather than all week. Bowls of fresh fruit are festive and a great alternative to candy and cookies, not to mention healthier too! If you do decide to indulge in some dessert, choose one thing and have a small piece. Eat it real slow and appreciate it.

8) Drink ALCOHOL with or after meals. Alcohol increases your hunger and lowers your will power. Also keep in mind that it is packed with calories and contains virtually no nutrients. Remember, if you do drink, do so in moderation and please be responsible.

9) COMMIT to maintaining your physical activity routine. Exercise not only helps to keep off unwanted pounds but can also reduce the stress of social events and family get-togethers. You need at least 30 minutes of moderate physical activity per day to maintain your weight, though more is needed to help burn up those extra calories. After dinner, go for a nice walk and enjoy the crispness of the air. 

10) Give THANKS… remember, holiday gatherings are a time to celebrate with family and friends, not just food. Look for the meaning of whatever it is you are celebrating. Let the comfort of togetherness fill your heart with warmth and give a sincere “thank you” for all that you have. Remember, we are all truly Blessed.

May your holiday season be filled with peace and joy.

Yours in Health,

Lisa

“A” is for Apple

We have all heard of the adage, “An apple a day keeps the doctor away,” but did you ever wonder why? Not only are they delicious (no pun intended) and come in many varieties, but you might be amazed by their numerous potential health and nutritional benefits.

First, however, it is important to understand what a phytochemical is. Most of the protective effects of fruits and vegetables have been attributed to phytochemicals, which are substances that help to maintain a healthy body, and are currently a hot topic in research. Phytochemicals have been shown to inhibit cancer cell growth, modulate the inflammatory and immune response and protect against oxidative stress in the body. Thousands of phytochemicals have been identified, but thousands more have yet to be discovered. Of those that are known, a major class called flavonoids are found in significant amounts in apples, especially the peels. Keeping in mind the properties of phytochemicals, it is no wonder then, that studies have actually linked apple consumption with a decreased risk for cardiovascular disease, cancer, type II diabetes and asthma. 

Apples are a good source of fiber, especially pectin, a type of soluble fiber that helps to reduce cholesterol. On average, a medium apple has 5 grams of fiber. The fiber in apples also helps to maintain a steady blood glucose level, aids digestion and improves bowel function. And, because apples are fat free and low in calories, they help to boost weight loss. 

In addition, apples contain boron, an important mineral which promotes bone growth, hardens bones and helps prevent osteoporosis. Did you know that apples also promote hair growth, play a role in anti-aging and help prevent wrinkles? Perhaps it should be an ingredient in an anti-aging, anti-wrinkle cream, though hopefully it would not give you a beard!

In our society, where being overweight has become epidemic, and cardiovascular disease and cancer continue to be the two leading causes of death despite advances in medicine, it is no surprise then that eating a healthy diet which incorporates daily consumption of fruits and vegetables, including apples, may in fact reduce the risk for chronic diseases and help to maintain good health. So, put apples on your “A” list and remember to eat one today.

To read about the health benefits of apples in more detail go to: www.nutritionj.com/content/3/1/5