Ten Steps to Eating Well

This leaflet is provided by Diabetes UK, the leading charity that cares for, connects with and campaigns on behalf of every person affected by, or at risk of diabetes.

Reducing your risk of type 2 diabetes includes following a healthy balanced diet. You can still enjoy a wide variety of foods but the food choices you make and your eating habits are important. This leaflet is a starting point to help provide you with information on eating well.

Ten Steps to Eating Well

    Eat regular meals
    Avoid skipping meals and space your breakfast, lunch and evening meal out over the day. This will help control your appetite.

    Include starchy carbohydrates as part of your diet
    The amount of carbohydrate you eat is important especially if you are managing your weight. Try to include those that are more slowly absorbed (have a lower glycaemic index). Better choices include: pasta, basmati or easy cook rice, grainy breads such as granary, pumpernickel and rye, new potatoes, sweet potato and yam, porridge oats, All-Bran® and natural muesli. The high-fibre varieties of starchy foods will also help to maintain the health of your digestive system and prevent problems such as constipation.

    Cut down on the fat you eat, particularly saturated fats, as a low-fat diet benefits health
    Choose unsaturated fats or oils, especially monounsaturated fat (eg, olive oil and rapeseed oil) as these types of fats are better for your heart. As fat is the greatest source of calories, eating less will help you to lose weight if you need to. To cut down on the fat you eat here are some tips:


Source : patient.co.uk/health/type-2-diabetes-healthy-eating-sheet

Carbs

Carbs give you fuel. They affect your blood sugar faster than fats or protein. You’ll mainly get them from:

    Fruit
    Milk and yogurt
    Bread, cereal, rice, pasta
    Starchy vegetables like potatoes, corn, and beans

Some carbs are simple, like sugar. Other carbs are complex, like those found in beans, nuts, vegetables, and whole grains.

Complex carbohydrates are better for you because they take longer for your body to digest. They give you steady energy and fiber.

You may have heard of “carbohydrate counting.” That means you keep track of the carbs (sugar and starch) you eat each day. Counting grams of carbohydrate, and splitting them evenly between meals, will help you control your blood sugar.

If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. You can manage these shifts by knowing how to count carbs.

One carbohydrate serving equals 15 grams of carbohydrates.

A registered dietitian can help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan includes three to four carb servings at each meal, and one to two as snacks.

You can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.

Source :webmd.com/diabetes/guide/eating-right

A raw diet consists of foods

The way its proponents talk, raw food can sound like a magic potion served in a salad bowl. "When I transitioned to an all-raw lifestyle," says Karyn Calabrese, a restaurateur in Chicago, "I felt like I could walk on water. I didn't just stop aging; I began to feel as if I were actually growing younger." The 64-year-old—who could easily pass for 40—is brimming with energy. It's enough to make you want what she's having, which might be a portobello napoleon with "blue cheese" made from cashews, or an avocado puree with wakame and olives wrapped in nori.

A raw diet consists of foods (typically produce, grains, seeds, nuts, and beans) that haven't been heated above a certain temperature, usually somewhere between 104 and 118 degrees. Cooking destroys enzymes that raw foodists believe are essential to human health; without those enzymes, the thinking goes, we're not getting the full, life-supporting benefits of our food.

But this theory overlooks an important fact, says Andrea Giancoli, a spokesperson for the American Dietetic Association. "While it's true that cooking causes enzymes to unravel, the same thing happens to those enzymes as soon as they hit the acidic environment of your stomach." She says raw foodists enjoy so many health perks for a simpler reason: They're eating a lot of plants. Comprehensive lifestyle studies—like the China-Cornell-Oxford Project, which lasted 20 years and followed 6,500 participants—have found that plant-based diets greatly reduce the risk of chronic diseases and conditions.

Source : www.oprah.com/food/Should-You-Go-on-a-Raw-Food-Diet-Raw-Food-Diet-Benefits

Weight Loss, Detox or Health - The Benefits of Raw Food Diet Are Many...
What's Your Motivation?

Weight loss, detox or health. What's your motivation to get started on a raw food? To know your motivation is an important first step because everything else - your raw food diet plan, recipes and kitchen tools - are affected by your motivation.

And you thought that all raw food diets were the same! But the more you're trying to find the right diet, the more confused you get. There seem to be so many different ideas out there. Fruit or no fruit, high fat or low fat, vegan or not? And what about an alkaline foods and pH scale?

So, you will be thrilled to look below and find that I have carefully planned how to achieve the most important raw food benefits.

So, let's decide on your most important reason for going raw.

Benefits of Raw Food Diet : improvement health raw food diet     improvement health raw food diet     improvement health raw food diet

Weight Loss    
Health
   
Detox

Most of the diet planning and recipe gathering has already been done for you. All you need to do is name your most important benefits of raw food diet: weight loss, health or detox and Voila! You have the perfect raw food diet plan and recipes to get started! You're ready to buy yourself a new wardrobe!

Here are the top three benefits of raw food that people on this diet have. You will find a diet plan with many recipes that all fit into each specific benefit.

Having a specific reason for going raw can make the diet so much more effective and fun. It also helps create a feeling of commitment and gives you a focal point.

If you don't know which main benefit to choose or you don't want to have one particular benefit, you could go for the weight loss one, because it's the most flexible and easy one to follow. And you'll get some of the detox and health benefits there too.

The motivation you pick will affect every other aspect of the raw food diet. It decides the raw food diet plan, recipes, kitchen tools and duration of the diet. So choose well!

Source : www.thebestofrawfood.com/benefits-of-raw-food-diet.html

Diabetes Health Care Tips

According to Joslin Clinic's Dr. Richard A. Jackson, one in four people with diabetes will develop foot complications. That means that making foot care a part of your daily diabetes regimen is essential for avoiding serious complications such as neuropathy, vascular disease, and injury. When it comes to implementing a comprehensive foot care plan, a little effort goes a long way in preventing problems.

Inspect. Check your feet two times a day, ideally in the morning and at night before you go to bed. Look for anything out of the ordinary, such as areas of redness, blisters, or cuts. If you discover a wound, treat it and cover it with a bandage immediately. Pay close attention to the wound during subsequent foot inspections to be certain it is healing properly.

Protect. Washing your feet every day with mild soap in tepid—not hot—water is your first line of defense against problems with your feet. After washing, dry your feet thoroughly and apply a lotion made for people with diabetes, or one that your doctor has approved. Moisturizing your feet will protect against the creation of fissures in the skin, which can serve as a breeding ground for infection.

Prevent. Elevated blood glucose (blood sugars) puts people with diabetes at risk for neuropathy, or nerve damage, which can cause loss of sensation in the feet, leading to other serious complications. Good control will help you prevent these complications. You can also reduce or even prevent the risk of injury to your feet by selecting comfortable footwear.

Consult. If you are very physically active or if you have other foot problems, it is important to find a doctor to examine your feet on a regular basis to avoid any complications that may arise. All other patients with diabetes must have a foot exam at least once a year, according to Dr. Jackson.

Source : joslin.org/info/4_tips_for_foot_care_when_you_have_diabetes.html

Foot Care Tips

Special foot care is necessary when you have diabetes. Poor blood flow, nerve damage, and trouble fighting infections can make foot problems very serious. You can help prevent major foot problems by a daily routine of foot care:
Check your feet daily

    Look at the tops and bottoms of your feet. Use a mirror if necessary, or have a family member check for you.
    Look for cuts, scratches, cracks, calluses, or blisters.
    Look for changes in color, shape, or temperature.
    Call your doctor if you notice injuries or other changes. Your doctor may tell you to see a foot doctor. A foot doctor is called a podiatrist (po-DYE-uh-trist).

Wash your feet daily

    Use mild soap and lukewarm water (90 degrees to 95 degrees Fahrenheit).
    Do not soak your feet. (Soaking may cause dryness.)
    Dry your feet well, especially between your toes.
    Use foot powder if your feet sweat.

Take care of your toenails

    Cut your toenails after bathing, while they are soft.
    Cut toenails straight across, not into corners. Then smooth your nails with an emery board.
    Do not cut your own toenails if you have a hard time seeing or your nails are too thick. Have a podiatrist trim them.

Source : upmc.com/patients-visitors/education/diabetes/Pages/diabetes-health-care-tips.aspx

Controlling Your High Blood Pressure

Uncontrolled high blood pressure can lead to stroke by damaging and weakening your brain's blood vessels, causing them to narrow, rupture or leak. High blood pressure can also cause blood clots to form in the arteries leading to your brain, blocking blood flow and potentially causing a stroke. Dementia.

Facts about Living Raw

Is there a difference between living foods and raw foods?
Living and Raw foods both contain enzymes. In living foods, the enzyme
content is much higher. Raw, unsprouted nuts contain enzymes in a "dormant"
state. To activate the enzymes contained in almonds, for example, soak them
in water for as just 24 hours. Once the almonds begin to sprout, the enzymes become "active" and are then considered living. In the context of this web site,the terms are used loosely.

Type 1 and Type 2 Diabetes Care

Type 1 diabetes requires treatment to keep blood sugar levels within a target range. Treatment includes:

    Taking several insulin injections every day or using an insulin pump.
    Monitoring blood sugar levels several times a day.
    Eating a healthy diet that spreads carbohydrate throughout the day.
    Regular physical activity or exercise. Exercise helps the body to use insulin more efficiently. It may also lower your risk for heart and blood vessel disease.
    Regular medical checkups. You will get routine screening tests and exams to watch for signs of complications, such as eye, kidney, heart, blood vessel, and nerve diseases.
    Not smoking.
    Not drinking alcohol if you are at risk for periods of low blood sugar.

Blood sugars are easier to predict and control when mealtimes, amounts of food, and exercise are similar every day. So getting into a daily routine helps a lot.

The Dangers of Hypertension

According to the Centers for Disease Control and Prevention, nearly one third of American adults have high blood pressure, or hypertension. A number of factors contribute to elevated blood pressure, including stress, diet, and lack of exercise.

Having high blood pressure increases your risk for several health problems: heart attack, stroke, heart failure, kidney disease, vision loss, and metabolic syndrome. To prevent or to treat high blood pressure, you should have your numbers checked regularly by your doctor.

Side-effects of blood pressure medications

Blood pressure medication side effects

A side-effect is any unwanted effect of medicines that you are taking. Some people can have side-effects from blood pressure ­medicines. ­Although these can be uncomfortable, they are usually not dangerous. They sometimes wear off over time, or your doctor or nurse can adjust your medicines to get rid of them.

Do all blood pressure ­medicines have side-effects?

Any medicine can have side-effects, and blood pressure medicines are no different. This does not mean that you will definitely have side-effects from your medicines. Most people who take blood ­pressure medicines will have no problems at all.

There is usually no way to know if you will have side-effects from your medicine. If you do, you will usually notice them soon after starting a new ­medicine, or if the dose of your medicine is increased.

Different people can have different side-effects from the same medicine. For example, some ­people taking ACE inhibitors can have a dry cough. Other people taking the same medicine may have no cough, but may feel dizzy or have an upset stomach.

If you have problems with one medicine, this does not mean that all blood pressure medicines will give you side-effects. Other medicines may help your blood pressure with no difficulties at all.

Source : bloodpressureuk.org/BloodPressureandyou/Medicines/Side-effects

The myth of symptoms

There's a common misconception that people with high blood pressure, also called HBP or hypertension, will experience symptoms such as nervousness, sweating, difficulty sleeping or facial flushing. The truth is that HBP is largely a symptomless condition. If you ignore your blood pressure because you think symptoms will alert you to the problem, you are taking a dangerous chance with your life. Everybody needs to know their blood pressure numbers, and everyone needs to prevent high blood pressure from developing.

The myth of symptomatic headaches

The best evidence indicates that high blood pressure does not cause headaches except perhaps in the case of hypertensive crisis (systolic/top number higher than 180 OR diastolic/bottom number higher than 110).

In the early 1900s, it was assumed that headaches were more common among people with high blood pressure. However, research into the subject doesn't support this view. According to one study, people with high blood pressure seem to have significantly fewer headaches than the general population.

In a study published in the journal Neurology, people with higher systolic blood pressure (the top number in blood pressure readings) were up to 40 percent less likely to have headaches compared to those with healthier blood pressure readings. The researchers also looked at another measurement called the pulse pressure, which is the change in blood pressure when the heart contracts. Pulse pressure is calculated by subtracting the bottom number (diastolic reading) from the top number (systolic reading). Those with higher pulse pressure had up to 50 percent fewer headaches. The researchers think that the higher the pulse pressure, the stiffer the blood vessels. The stiffer the blood vessel, the less likely the nerve endings are working properly. If the nerve endings aren't functioning correctly, the less likely a person will feel pain.

Therefore, headaches or the lack of headaches are not reliable indicators of your blood pressure. Instead, work with your doctor and know your numbers

Source : heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/What-are-the-Symptoms-of-High-Blood-Pressure_UCM_301871_Article.jsp

Starting a Raw Food Diet

The raw food diet. Just these words makes me smile. Ever since I'm raw, I feel like I've uncovered one of the biggest - yet simplest - secrets.

Now, after only three years, it seems so absolutely logical, natural and obvious. I need no science, research or specialists to convince me that the raw food diet is what I want to eat for the rest of my life! My experience and results speak for themselves.

On this page, I'll write down some raw food basics and frequently asked questions (FAQ).

What is a Raw Food?

We call food raw if it is:

    Uncooked - never heated above 42 C/118 F degrees.

and preferably:

    Unprocessed - as fresh (or wild) as possible
    Organic - no irradiation, preservatives, pesticides or GMO.

Why eat raw food?

"Why is the benefit of eating food raw?" is another question I'm asked a lot. The most important reasons are to me that heating your food above 115 degrees F (45 Celsius):

    Kills enzymes. Enzymes help you digest your food. Your body can create enzymes but that process takes a lot of energy. This process makes you feel tired and heavy after a cooked food meal. Further, the enzymes your body makes are not as efficient and effective as the ones that were destroyed in your food.

    Consequently, your food is not be broken down as well and thus harder to digest. This also results in food starts rotting in your intestines, that parasites have more chance to survive

    It is further believed that your body has a limited amount of enzymes that it can produce. If the supply is finished, body organs will function less and less. It will accelerate aging.

Source : thebestofrawfood.com/raw-food-diet.html

What are Living and Raw Foods?
Raw and Living Foods are foods that contain enzymes. In general, the act of heating  food over 116  degrees F destroys enzymes in food. (Enzymes start to degrade in as little as 106 degrees F).  All cooked food is devoid of enzymes, furthermore cooking food changes the molecular structure of the food and renders it toxic.  Living and raw foods also have enormously higher nutrient values than the foods that have been cooked.

What are Enzymes?
Enzymes assist in the digestion of foods.  They are known to be the "Life-Force" and or "energy" of food.

From the dictionary:
Noun: Any of the various complex organic substances, as pepsin originating from living cells and capable of producing certain chemical changes in organic substances by catalytic action, as in digestion.

Why are Enzymes Important?
Enzymes are important because they assist in the digestion and absorption of food.   If you eat food that is enzyme-less, your body will not get maximum utilization of the food. This causes toxicity in the body.   (Can you guess why over 75% of Americans are overweight?)

Doesn't the acidic ph of the stomach destoy enzymes?
Viktorus Kulvinskas, one of the world's foremost and most experienced active researchers into enzyme nutrition has information showing then stomach acid merely deactivates food enzymes.  The enzymes are then reactivated in the more alkaline small intestine.  Many people who eat all raw foods, sense a world of healthful difference in our energy, digestion and connectedness with nature by eating enzyme-rich living foods. When we stopped eating cooked protein foods which require large secretions of stomach acid (which is not healthful for several reasons) our stomach doesn't produce much stomach acid.  Many people who eat  raw foods eat a low protein diet and are free from the stomach acid secretions and have much more energy and a lighter disposition.

http://www.living-foods.com/faq.html