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Living Healthy with Insulin Resistance/Low GI Diet

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  FORUM:   General Team Discussion Forum
TOPIC:   Healthy Tips For Your New Lifestyle 


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MARION-S
MARION-S's Photo Posts: 487
3/20/14 6:31 A

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Just move and keep moving !

Marion - New Jersey
Y & R Team Leader


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JSTETSER
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11/12/13 10:35 A

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Drink your waiter!



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1CRAZYDOG
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8/11/13 7:35 P

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Every bite, lick and taste (BLT) counts!


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JSTETSER
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8/5/13 5:53 A

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Today we hope to go out for a short hike and picking blackberries!
http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5444825



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JSTETSER
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5/24/13 5:52 A

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Everything we put in our mouth can either help or hurt us.
Making good choices!
http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5366354



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JSTETSER
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4/20/13 6:27 A

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Education, exercise and eating right-the 3E's
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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JSTETSER
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4/2/13 5:44 A

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I'm reading a great book!
The Blood Sugar Solution.
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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JSTETSER
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4/1/13 5:51 A

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Eat to live!
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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1CRAZYDOG
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2/19/13 8:19 A

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Have been battling the stomach flu. This is the first time I've had to deal w/nausea and vomiting since my diagnosis of type 2 in Jan. 2010, so it was kinda scarey! What did I learn from this experience (feeling better now thankfully!):

1. drink to stay hydrated

2. test the blood sugar often!

3. I learned the hard way NOT to use the anti-nausea liquies (Nausene and counterparts) because it is 50% glucose -- sugar! My blood sugar rose to 140 -- and I haven't had #'s like that in 2 years!

4. Chamomile tea is soothing, especially with peppermint.

Just a few things that I learned to help me thru.

Hope you're all well! The flu bug is N-A-S-T-Y!


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JSTETSER
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2/19/13 5:42 A

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This morning my glucose reading was 98.. I haven't had such a good prebreakfast reading in months!
Live the Love!
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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JSTETSER
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2/3/13 6:13 A

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eat mindfully and avoid a feeding frenzie!
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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JSTETSER
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1/26/13 6:12 A

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Cut out the sugar-here's how!
http://www.sparkpeople.com/mypage_public_journal.asp?id=JSTETSER



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JSTETSER
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1/1/13 7:14 A

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Hi! I am so happy that the holiday season is over, and the sugary foods will not be out to tempt me. I was able to keep my morning glucose readings below 130, now I'm focusing on healthy eating!
Read my blog today!
http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5183180



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DIXIEDOODLEDEAN
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12/14/12 10:56 A

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Sparkabella,

You are so right. It is not enough to botch the rest of the week. I can now say that the 35+ lbs lost are beginning to show in my cloths, how I walk, and how I feel. When you have this much to lose it takes a LONG time to actually show to others.

When you took 3 tab a day was that at 1000 each? I'm not sure I'm handling 2 tabs a day at 1,000...It seems every 3-4 days I have symptoms like beginning of flu..

type with you later. Junebug


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SPARKABELLA13
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12/14/12 8:35 A

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Hey Dixiedoodle ... you have another chance today to do better! Maybe one handful of trail mix? I love food, especially carbs like pasta and bread, and I also have a bit of a sweet tooth. Every day is a new challenge. I was so happy to have my Metformin reduced from 3 pills/day to 2 and now I'm focusing on trying to get down to 1 pill. Exercise is really helping!

Have a great weekend!

It's time to start living the life you've imagined.
~Henry James



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DIXIEDOODLEDEAN
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11/24/12 7:32 A

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I check fasting glucose and ketones each morning and 2-5 x a month I check in evening 2 hrs after a meal. Up until today I would have said whootwhoot...

Yesterday, I had low carb breakfast, camp stew lunch (homemade) with some potato and corn in it..not a lot, and crab/cream cheese on 2 celery sticks and two sausages. with one oz cheese...then after dinner (about 1hr) I had two handfuls of trail mix and one carmel.

THIS MORNING: Blood sugar reading 142...keton reading .3

I can not imagine what these would have read prior to low carb and metformin...I got a trick instead of a treat last night.

My Blood Sugar reading is usually low 90's to mid 80's,,,my ketones usually .6 or higher. one bad decision..rats

type with you later. Junebug


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JSTETSER
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11/23/12 6:37 P

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I start my meals with a salad whenever possible. If no salad, a broth-based soup.



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JSTETSER
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11/9/12 5:08 A

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My glucose levels are consistently low: 106 today. WooHoo!



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CBROWN101484
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10/20/12 11:21 A

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Found out I have insulin resistance a few months ago, and I talked to a nutritionist about it. She said not to eat any more than 30 carbs at one meal, and to eat half as many grams of protein as I do carbs. Found this awesome cookbook: http://www.amazon.com/500-Low-Glycemic-Index-Recipes/dp/1592334172/?keywords=500+low+glycemic+index+recipes&qid=1340683106&ref=sr_1_1&ie=UTF8&sr=8-1 Lots of tasty recipes, and most of them are below 30 carbs per serving. Called: 500 Low Glycemic Index Recipes

Edited by: CBROWN101484 at: 10/20/2012 (11:22)

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BRENDAM714
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10/19/12 1:42 P

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Thanks, went onto Amazon & bought a "TrueResult" meter, 50 sticks & lancets for around $20. The meter was on special w/ the sticks. Reviews were good but not the best on the market but it is affordable. I'm pre-diabetic right now so am not ultra dependent on the readings, just wanted to track so I can make sure I'm going in the right direction.


The difference between a dream and a goal is a plan and a date


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DIXIEDOODLEDEAN
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10/11/12 8:30 P

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@ Brendam..Wal-mart has a cheap monitor and the sticks are about $0.33 each. That is to check blood readings for sugars. I have a Nova Max which is free from company the the sticks are OUT OF SITE expensive. Think over $3 for Keton sticks but less for sugar. My insurance pays for one stick per day. I check both for sugar and ketone's. This monitor can read both.
Wal-mart is your best bet.

type with you later. Junebug


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JSTETSER
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9/29/12 11:02 A

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I am not sure. Insurance covers mine.



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BRENDAM714
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9/10/12 1:52 P

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Is there a brand/type of glucose monitoring meter that is inexpensive but known to be good? I do not have insurance so all costs would be OOP


The difference between a dream and a goal is a plan and a date


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LINDAF49
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8/26/12 10:09 P

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Protein suggestions from my experience but am new to the insulin resistant lifestyle - so correct me if I am doing wrong for my health:
THE EGG ... scrambled, fried, boiled, omelettes, any and every way - if Cholesterol is an issue, I use one egg and one white in my scrambles or other mixes
Chicken breast...I get the boneless, skinless frozen, bake them in a 9x13 inch pan, favorite gluten free spices are rosemary and thyme and McCormick Taco Seasoning. After they bake, i put them into snack size zip locks in 100gm portions and into the freezer.
Ground beef ...10% fat or less, make into patties and fry or bake with onion, Mrs Dash or any other simple spices into zip lock baggies
Ground pork... same way
Ground turkey....similar to chicken
Real cheddar cheese or mozzarella, easy to slice with wire cheese slicer into small portions separate with small squares of waxed paper
Cans of tuna, chicken breast, turkey, shrimp ***Watch sodium content though
Plain cooked dried beans - I make a batch and keep them in 4oz baby food jars for 1/2 cup portions
Natural nut butters ... watch out for sugar in regular store brands.
Salmon Patties made with TVP, NOT oatmeal or breadcrumbs.

So you see, I have pre-measured planned portions for easy grab and eat the right thing. Also I have a chewing issue so all my meats are ground or easily chopped tiny and soft.

If you are purists and want to use all glass containers, that has been an attempt on my part but not succeeding yet.

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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RENIESSPARKIN
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8/22/12 2:29 A

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I'm supposed to follow the diet for Insulin Resistance/Low GI Diet and I'll go along for a while, then fall off the protein. I love the fresh veggies and fruits. I know the protein is a big help to losing weight. I'll just have to get stronger with myself and my routine. Maybe try new things that are high in protein. Suggestions???

Since Barb has her hands full with her wounded son, I guess that leaves this up to Ivory and you other team members.

GeorgeAnn: You giggling kitty really cracks me up. Giggle. Thanks.

Luv ya,
Renie

Edited by: RENIESSPARKIN at: 8/22/2012 (02:30)
Irene
Co-Leader~I_Need_Sleep

Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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BRENDAM714
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8/21/12 3:53 P

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Thanks to all who posted in this thread. I'm new to the group and likewise started @ the end & read to the beginning. Got a lot of ideas on how to start to control my health issues


The difference between a dream and a goal is a plan and a date


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RENIESSPARKIN
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7/23/12 10:43 A

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Georgeann: Honey, I'd kill to lose 11.9 pounds in a month or even a year. I'm going backwards and I hate it. GRRRR! emoticon

Renie

Irene
Co-Leader~I_Need_Sleep

Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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RENIESSPARKIN
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7/23/12 10:41 A

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Cindy: I sure appreciate all your suggestions. They are great and, boy, do I Need them. But, for some strange reason, I can't get the hyperlink to come up. I just get an error. Any suggestions???

Renie, the round one.

Irene
Co-Leader~I_Need_Sleep

Beauty is in the IQ of the beholder.

Good food, good sleep, good friends creates a Spark for Life!

Let's all have fun and encourage others while getting healthy!!


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LINDAF49
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2/25/12 10:14 P

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This is an absolutely awesome thread so very full of information - I started at the end and am working my way up through the articles bit by bit. Thank you so much for this compilation of info!!!! My head is thumping from info overload tonight but it is a good thing!!!

Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!


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THREEKITTYS
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9/5/11 10:31 A

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Thank you for your advice on the scale. I just started a low carb diet and I have been watching my weight go up and down all month. I don't want to weigh myself everyday, but it is a doctor's program and that is what they ask.

I am on week four and have only lost 11.9 pounds for the month. Is this too low for following the low carb program. My food is right on the allowed foods and I have not had any cheats. I was in the hospital for 2 days so my exercise has come to a halt. Will try to pick up this week.

I miss you as a friend, but I can reach you this way. I look forward to your advice on the board.

Sincerely,
Georgeann


Have a Wonderful and Healthy Day,
Georgeann


GALATIANS 6:9 NIV
9 Let us not become weary in doing good, for at the proper time
we will reap a harvest if we do not give up.




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CGFIELD
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7/29/11 9:42 A

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Amazon.com has a bunch of good book in the Kindle formal about GI dieting and related subjects.

Cathy emoticon

"The future comes one day at a time. " -Dean Acheson

"The only limits to the possibilities in your life tomorrow are the buts you use today." -- Les Brown

"Once you begin to believe there is help out there, you will know it to be true. " - Saint Bartholomew


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INDEJAM09
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2/28/11 7:44 P

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www.realage.com/tips/eat-these-3-foods-tha
t-lower-blood-sugar?eid=1098932005&mem
berid=18049520


I GET REAL AGE EMAILS EVERY DAY I LIKED THIS ONE AND THOUGHT I'D SHARE IT WITH Y'ALL!

JEANNE IN GA



ANNIEJEFFRIES
ANNIEJEFFRIES's Photo Posts: 209
2/24/11 6:40 P

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CROYLE55 - I'd say keep drinking the water. If you are worried call your DR's office and ask what they think about it. It never hurts to ask.

Blessings,
Annieemoticon

Edited by: ANNIEJEFFRIES at: 2/24/2011 (18:41)
"If that horse throws you off. Get back up and do it again til he figures out you ain't goin away. " My Dad

Annie's Spark People blog www.sparkpeople.com/mypage_pu
blic_journal_individual.asp?blog_id=41
18332




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INDEJAM09
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1/15/11 3:37 P

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Thanks y'all!



CROYLE55
Posts: 1,344
1/13/11 7:13 A

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Hello I do not know if this is the right place for me to ask, but here goes. For the last 7 days I have been constantly thirsty. drinking more than 8 glasses of water a day. I saw my doctor last Friday and she said I had a virus. Even though I was drinking plenty of water I was dehydrated. They gave me and IV the nurse had to try three times before she could get the needle in. My blood sugar has been good in the 95 - 110 range. But these are the same symptoms I had before my blood sugar went to 860 in May and I know part of that was drinking 3/4 of gallon of gatorade before I knew I was diabetic. Besides being dehydrated I feel good. Any suggetions


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GOHUSKERS2
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10/28/10 8:16 A

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Just checked out that website. Almost all of those I knew about and do eat, but I didn't know about the black olives....I love them and appreciate the new information! Thanks



INDEJAM09
INDEJAM09's Photo Posts: 2,847
10/25/10 9:47 A

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I ALSO LIKE YOGURT ( AVAILABLE IN LOW CARB)
BEEF JERKY
LUNCH MEAT AND SANDWICH CHEESE ROLLED UP
TUNA OR SALMON SALAD
FLAX CRACKERS WITH CHEESE COOKED INTO THEM



INDEJAM09
INDEJAM09's Photo Posts: 2,847
9/16/10 1:14 P

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THANKS FOR THAT INFORMATION! I NEEDED THAT AND THE ONE ON THE SAME LINK FOR LOW CARB SNACKS.
JEANNE IN GA



HLTHYLIVNCCJ
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8/25/10 6:25 P

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Here is a hyperlink for the "12 Best Snack Foods" for Diabetics (or those with Insulin Resistance too)

www.dlife.com/photoGallery/viewGallery.php
?albumId=227&photoId=614&ts=1282774233
725


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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8/10/10 1:51 P

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Standoff With the Scale
Don't be discouraged if your weight fluctuates day by day. Shifts in water weight, changes in bowel habits, and even the amount of food you just ate can influence the daily variations you see on the scale.

Daily weight changes are particularly common during dieting, when your body is adjusting to the new way of eating. You may also notice that you weigh more immediately after a meal. This is due to the actual weight of the food! Remember that it takes time for your body to digest what you’ve eaten, and it can take a couple of days for weight loss or weight gain to register on the scale. To avoid confusion and disappointment, weigh yourself only once a week. Let how much healthier you feel and how your clothes are fitting become the measure of your weight-loss success.

This was copied and pasted from the Daily Dish, via South Beach Diet website.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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6/26/10 6:30 P

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Filling Food to Speed Weight Loss

Learn which foods fight hunger by keeping you feeling full longer.

By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig, MD

It's the dieter's worst enemy — that gnawing hunger when you're trying to eat less and lose weight.

But fighting off those feelings of hunger could be as simple as a walk to the nearest soup and salad bar for lunch. Here's how you can make food choices that will keep you feeling full and help prevent the hunger pangs that lead to diet-busting snacks or binges.

Food Strategies For Losing Weight

If you want to feel full all day on less food, focus on these eating strategies:

Get enough lean protein and fiber. A study of 22 men who changed the amount of protein in their diets for 18-day periods showed that those who ate the least protein were the most likely to report being hungry.
"Protein is the number one thing to help you feel full," says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "The second thing is fiber."

Eat a rainbow of fruits and vegetables. Researchers tracked the weight-loss success of 71 obese women between 20 and 60 years of age on a low-fat diet.
Half of the women were also told to increase their fruit and vegetable intake. At the end of one year, both groups of women had lost weight, but the women who ate the most fruits and veggies reported the greatest weight loss and were less likely to say they felt hungry on any given day. In fact, when the researchers crunched the data, they found that whether the women reported feeling hungry frequently predicted their ability to lose weight. Other studies have shown that changing your eating habits to focus on these water- and fiber-rich foods will help you maintain weight loss for up to six years.

Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling.
Timing your soup so that you have it before a meal also reduces the amount you eat at that meal by about 20 percent, according to a study of 53 overweight adults.

Eat whole grains. A serving of whole grains will stick with you longer than a serving of refined wheat bread or any other refined flour product, for that matter. Most refined flour is white and often bleached.

Pick "airy" snacks. If you must snack and you don't have a piece of fruit or a veggie tray on hand, choose the snack food that has more air in it — think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as you would if you ate the same serving size of another snack, but you will consume fewer calories on average. Another way to fight off hunger is to develop a "low-energy density" eating plan. This means that you can eat a large quantity of foods that do not have a high calorie count. Learning about portion sizes and counting calories is one way to approach this, but you can also try the plate method, which dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein.

And speaking of plates, it's worth noting that a study of 45 adults demonstrated that the oft-repeated advice to eat on a smaller plate if you want to feel like you have more food in front of you actually has no effect on the amount you eat at a meal (if you are serving yourself) or your feeling of being full.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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9 Foods You Should Be Eating
By EatingWell on Jun 23, 2010 10:00 AM in Healthy Eating

By EatingWell Editors, EatingWell.com



Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. If you’re trying to eat foods that are better for your heart, start with these nine healthy ingredients—the staples of Mediterranean cooking.

Broccoli Rabe

To be Italian is to appreciate dark leafy vegetables, especially this earthly bitter brassica that pairs beautifully with bold ingredients like sausage, anchovy and hot pepper. Like other cabbage family members it’s a nutrition superstar, providing plenty of vitamin C, potassium, calcium and fiber as well as carotenoids and cancer-fighting indoles and isothiocyanates.

Chickpeas

Eaten daily, combined with grains and starches, beans provide high-quality protein along with folate, calcium, iron and zinc. They also offer benefits like healthy, filling doses of fiber (both soluble and insoluble), phytates and phyto sterols; studies suggest beans may help manage diabetes, prevent colon cancer and reduce heart disease risk.

Couscous

Traditionally unrefined grains (pasta, bread, barley, couscous) are the base of most Mediterranean diets. Leaving the grains whole lowers their glycemic index, so they are digested more slowly and produce gentler rises in glucose and insulin than refined versions; they also retain all their fiber, magnesium, vitamin E and other antioxidant phytochemicals. Diets rich in whole grains may protect against heart disease, diabetes and other chronic diseases.

Eggplant

Beloved for its toothsome texture and neutral flavor that takes up sauces beautifully, eggplant gives meaty satisfaction to a cuisine in which meat traditionally made rare appearances. While not a nutritional powerhouse, eggplant contains some fiber and potassium; chlorogenic acid, a compound concentrated in eggplant skin, may have antiviral and cancer-fighting properties.

Hazelnuts

Nut trees are almost as common as olive trees in Italy. Nuts are savored as snacks, ground into sauces and sprinkled on salads. They’re loaded with heart-friendly monounsaturated fat; they’re also rich sources of protein, fiber, vitamin E, folate, calcium and magnesium. Nut protein is also high in arginine, an amino acid that helps maintain healthy blood vessels.

Olive Oil

Prized since antiquity (original Olympic winners were awarded jugs of it), olive oil is imperative in Mediterranean cookery, especially when it comes to preparing vegetables. Rich in monounsaturated fat and (in extra-virgin types) antioxidant polyphenols; many believe its wide use throughout the Mediterranean explains much of that region’s low heart disease rates.

Peppers

Fresh, roasted or dried and ground into complex sauces and pastes, peppers add color to Moroccan dishes. And good nutrition: all types are rich in vitamins A and C, fiber, folate, beta carotene and vitamin K. Red peppers also deliver lycopene, as well as lutein and zeaxanthin—protective against macular degeneration.

Shrimp

Wherever Mediterraneans live close to the sea, seafood is a staple protein in their diets; any and all kinds of shellfish and fish are celebrated, often several in the same dish. While fattier types like tuna supply heart-healthy omega-3 fatty acids, lean specimens like shrimp, squid and sea bass provide ample protein, niacin and selenium.

Tomatoes

It’s hard to believe these now-ubiquitous orbs weren’t native to the Mediterranean region (grazie, Columbus); they’re staples in every cook’s larder, fresh, canned and in paste form. Tomatoes are packed with vitamin C and lycopene, a heart-protective antioxidant that may also help prevent some cancers (particularly prostate). Plus they’re versatile enough to enjoy every day.





Edited by: HLTHYLIVNCCJ at: 6/23/2010 (11:11)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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6/21/10 2:21 P

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Is Anxiety Making You Fat?
Stress-fighting tips to keep flab in check

When stress hits, adrenaline mobilizes fat from all over your body. Often, the unused portion ends up stored in your belly. Manage your stress—and your midsection—with these easy everyday tips:

To de-stress your body, keep water—the perfect liquid—flowing through it. Dehydration from booze or caffeine signals a water-shortage emergency, which bumps up your cortisol (stress hormone) levels.

When all hell breaks loose, reaching for food doesn't mean you're weak—you're actually programmed to do that. But instead of scarfing a bag of chips, grab any of these foods that will keep you calm.

We know you want to eat right, but staying on track can also make you a bit edgy. That's not surprising: A recent study linked dieting to chronic stress. Overcome the mental hurdles with support from friends.

From the Abs Diet Insider email.

Edited by: HLTHYLIVNCCJ at: 6/21/2010 (14:23)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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Great Grains to Try

The easiest way to get more healthful whole grains into your diet is to make sure your pantry is stocked with them at home. You're probably familiar with some whole-grain options — 100 percent whole-wheat bread, brown rice, and oatmeal, for example — but what about some of the less common, more "exotic" grains? The next time you shop for food, pick up a box or a bag of a whole-grain product that you've never tried before.

You should be able to find plenty of novel whole grains at your grocery store or local natural foods store, such as:

Bulgur consists of wheat berries that have been steamed, dried, and then cracked apart — it has a nutty taste and cooks quickly.

Quinoa is an ancient, protein-packed grain from South America that cooks up light and fluffy; it should be rinsed before cooking.

Millet, which has been cultivated since prehistoric times and is popular today in Asia and Africa, is rich in vitamins and minerals and is best toasted before boiling.

Buckwheat in its various forms can be found as a breakfast cereal (farina), in Japanese soba noodles, as roasted groats (kasha), and more.

Cornmeal is ground from whole corn and can be baked into a variety of products or boiled up as polenta.

Don't forget about whole-wheat versions of couscous and pasta.

The best way to tell if a product is whole grain is to check the ingredient list on the label. Ideally, you should find the words 100 percent whole wheat, or 100 percent whole grain; at the minimum, whole wheat or whole grain should be one of the first ingredients.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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SUNSET24
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3/27/10 1:35 P

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emoticonHLTHYLIVNCCJ = thank you soooooooooooooooooo much for taking out the time and hours to post ALLLLLL of this valuable information for people to read.

you are amazing!!!!!!!!!!!!! emoticonemoticonemoticon





INDEJAM09
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3/12/10 8:51 P

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I STARTED THE ZONE DIET FOOD PLAN YESTURDAY. I MAY HAVE TO TWEEK A BIT TO GET MY CALORIES IN BUT BEING "IN THE ZONE" JUST MEANS THAT YOU'RE EATING RIGHT TO KEEP YOUR INSULIN LEVILS IN CHECK. I'M HOPEFUL ABOUT BEING ABLE TO AVOID TYPE 2 WITH THIS PLAN OR AT LEAST CONTROL IT.

I TOTALLY AGREE ABOUT SALADS. THE MORE I KNOW ABOUT THE STUFF THAT PEOPLE PUT ON THEIR SALAD, THE MORE NERVOUS I GET GOING OUT TO EAT WITH SOME FRIENDS. I HAVE A BFF WHO I WANT TO SHOUT OMG STOP PILING IT ON!



HLTHYLIVNCCJ
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3/6/10 2:16 P

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Many may believe that because you are eating salad, you are eating healthy. This is not always the case. While salad is good for you, what goes on top of your salad greens is also important. Salad bars can be notorious for hidden dangers where too much carb, sodium, sugar and such can add up because of the toppings, dressings, etc. you use on your saald. Here is a link to an article discussing the most Unhealthy Salads in America. It goes on to give alternative choices. If you are also watching sodium, there are three salads that are around 400 mg or less that are great options when eating out.

health.yahoo.com/experts/eatthis/47832/the
-unhealthiest-salads-in-america/


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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DEBSGETTINFIT
DEBSGETTINFIT's Photo Posts: 2,900
2/22/10 2:57 P

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Great article Cindy. I am going to implement it.

Deb from Spring, TX
-----------------------------------

Facebook:
Deborah Gooch

Fitbit:
www.fitbit.com/user/23G3RD


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INDEJAM09
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2/15/10 4:42 P

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THANKS CINDY!
THAT IS GOOD NEWS!



HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
2/12/10 12:20 P

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Here is a wonderful article on Olive Oil. It disucesses how it also helps your stomach, not just your cholesterol. Here is the link:

www.realage.com/tips/more-amazing-olive-oi
l-news


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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INDEJAM09
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I WENT TO THE DOC TODAY AND HE STARTED ME ON GLUCOPHAGE. I'M HOPEFUL TO GET THE GLUCOSE UNDER CONTROL AND HE SAID IT WILL RAISE MY HDL AND LOWER MY LDL TOO.
I HAVE SOME MEDICAL SUPS TOO AND HOPE THOSE WILL HELP.
SO, MOSTLY I'M HOPEFUL.
JEANNE IN GA



HLTHYLIVNCCJ
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1/18/10 2:43 P

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Say No to Soda, Yes to Healthy Drinks
Five reasons why soda is bad for you and five healthy drinks better for quenching your thirst

By Dennis Thompson Jr.
Medically reviewed by Pat F. Bass III, MD, MPH

Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink.

"If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. There are a number of healthy drink choices you can make instead.

Why Say No to Soda?

Soda is truly worthless to your body. "In my opinion, there's really one major reason to not drink soda," Gans says. "It has absolutely no nutritional value. Soda is filled with sugar and calories and nothing else." Even diet sodas — low to no calories and sugar — don’t have any redeeming virtues, nutritionally. Healthy drinks, on the other hand, have vitamins and minerals the body can use.

Even plain water can rehydrate your body without adding extra calories to your diet. Sugary sodas contribute to obesity and diabetes. Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body's hormones. And diet soda? It may not be any better. At least one study has linked artificial sweeteners, such as those used in diet sodas, to increased appetite, greater difficulty losing weight, and a harder time maintaining weight loss.

Soda damages your teeth. The sugar in soda coats your teeth, combining with bacteria in your mouth to form acid. Both regular and diet soda also contain carbolic acid through carbonation. These acids work to weaken tooth enamel, causing cavities and tooth decay.

Drinking soda can weaken your bones. Most sodas contain phosphorous and caffeine, agents that are believed to contribute to osteoporosis. Experts also worry that people consume soda in place of milk or other healthy drinks, depriving the bones of calcium.

Soda can harm your major organs. Research has demonstrated that increased soft drink consumption may be linked to chronic kidney disease, development of metabolic syndrome (a group of symptoms that add up to increased heart risk), and fatty liver, a chronic liver disease.

Healthy Drink Alternatives

Luckily, there are limitless options when choosing a healthy drink over a soda pop. Some soda alternatives include:

Water. It is the ultimate healthy drink. "It's free in every sense of the word," Gans says. "It has no calories and it comes straight from your tap."

Fruit juice. Gans urges you not to drink straight fruit juice, which contains a lot of sugar. "Drink some seltzer with a splash of juice for a little flavoring," she says. "Rather than drinking juice, eat a piece of whole fruit. You're also getting the fiber in the fruit."

Milk. This is another essential healthy drink, particularly for kids. "An 8-ounce glass of nonfat milk has 80 calories and nine essential nutrients," Gans says. "You get a lot of bang for your buck."

Tea. Whatever teas you prefer — green, black, herbal — they all have been shown to contain high levels of antioxidants, which are believed to protect the body from damage.

Powdered drink mixes. They contain no tooth-rotting carbonation, and come in sugar-free varieties. They give your sweet tooth a fix without harming your overall nutrition.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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1/13/10 10:33 A

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Here some more information to help make informed decisions when going grocery shopping:

You're most likely shopping for lots of fresh, nutritious foods. To streamline your visits to the grocery store, your best bet is to stick to the perimeter of the store — it's where you'll find fresh dairy, produce, meat, poultry, and fish. Most of the aisles in between have packaged goods, such as crackers, cookies, canned soups and vegetables, or sugary juices — although there are some healthy territories to explore in the frozen section and elsewhere. For more specific information on navigating the grocery store, check out our handy tips below.

PRODUCE. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots, and peppers. Stock up on fresh fruits too, including apples, oranges, berries, pomegranates, cantaloupe, and honeydew.

DAIRY. There are many items to choose from in the dairy aisle. For instance, eggs, part-skim ricotta cheese, and low-fat cheese (there are some low-sodium varieties out there)are all considered excellent lean protein choices. Low-fat and fat-free milk count toward your daily dairy requirement, along with nonfat plain yogurt and artificially sweetened low-fat and fat-free flavored yogurt. You can also find unsweetened or artificially sweetened soy milk (avoid any containing more than four grams of fat per eight-ounce serving) in the dairy aisle.

MEATS/FISH/POULTRY. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin, and pork tenderloin. Fish and shellfish are also good choices. Get to know your fish seller — you should aim to eat fish at least twice a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)

FROZEN FOODS. The frozen aisle offers quick-to-cook vegetables — perfect if you're up against the clock. You can also find soy-based meat alternatives in the produce and freezer sections. Look for those that contain fewer than six grams of fat per two-to-three-ounce serving. If you have a sweet tooth, try frozen fudge bars with no added sugar.

MISCELLANEOUS. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned (or pouched) light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable-juice cocktail or tomato juice, sugar-free diet sodas, and sugar-free drink mixes. You can also have whole-grain breads and crackers, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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1/12/10 8:22 P

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How to Read Nurtition Food Labels

If you have a hard time making heads or tails of food labels, take our cheat sheet with you the next time you hit the grocery store. Bonus: Understanding the labels will ensure that you are getting enough daily nutrients, which will help you reach your health and weight-loss goals.


Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain one serving actually contain more than that in a single package.

Calories and Calories From Fat. Calories are a measure of how much energy you get from a serving of the product. Be aware of them. It’s also useful to see how many of those calories come from fat. If it’s more than half, you should check how much is from saturated or trans fats, which you’ll find farther down on the label (see Total Fat below).

% Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on 2,000 calories a day. As the label also points out, your recommended DV needs to be higher or lower depending on your calorie needs.

Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Avoid products with 20 percent or more of the daily recommended value of saturated fat, as well as those that contain trans fats. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list if you are concerned.

Cholesterol and Sodium. While most diets do not set specific limits on cholesterol or sodium, you should discuss your situation with your own physician, particularly if you have high cholesterol or high blood pressure and are salt-sensitive.

Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the label. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey, to name a few). Take a peek at the ingredients list to check for these added sugars — and avoid products made with them.

Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals). If a food supplies less than 2 percent of the DV for the required nutrients, the value does not have to be listed.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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Here is a hyperlink to a diabetic website that lists the Top 12 High Fiber Foods, helpful in lowering blood sugars and detoxifying the body.

www.dlife.com/photoGallery/viewGallery.php
?albumId=206&ts=1263173172742&utm_sour
ce=Foodstuff-20100112&utm_medium=eNews
letter&utm_content=Foodstuff-newslette
r&utm_campaign=dLife-eNewsletter


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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1/8/10 1:26 P

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Here is a hyperlink to a wonderful topic regarding:

12 Must Keep Diet and Nutrition Resolutions

Found in a Managing Diabetes Newsletter.

Enjoy!

www.everydayhealth.com/diet-nutrition-pict
ures/12-must-keep-diet-and-nutrition-r
esolutions.aspx


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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Healthy Dessert Makeovers

No one said you can’t enjoy dessert when following a new Lifestyle Diet and this holds true during the holidays. The key is to choose healthy ingredients when you are preparing desserts. Also, when you do have a special holiday dessert, try to savor it, taking breaks between small bites and sticking to the "Three-Bite Rule." Take three bites and then put the dessert aside for a few minutes. If you do, most likely you won’t come back to it. Here are some ideas to help make holiday desserts healthier.


Skip the whip. Whipped cream is a common holiday topping. Leaving it off your holiday desserts will significantly cut down on fat and calories. If you do use whipped topping, choose light or fat-free varieties with no sugar added and limit yourself to two tablespoons.

Reduce the sugar. Replace the sugar you would use in baked goods with an artificial sweetener or at least cut back on the sugar. Remember that artificial sweeteners count toward your daily allowance of Sweet Treats. Limit these products to 75-100 calories per day.

Cut the butter. Butter commonly enriches many baked desserts, but it's also high in saturated fat. If a recipe calls for butter, try replacing it with trans-fat-free margarine (vegetable oil spread). You may need to experiment with the recipe to achieve the taste that you like with the substitution.

Avoid "à la mode." We all know the joy of pie with a scoop of vanilla ice cream, a frequent temptation over the holidays. You can easily avoid this double whammy by enjoying a few bites of just one or the other.

Downsize your portions. It's easy to overeat a dessert, but chances are, you're probably pretty full by the time it arrives. Try limiting yourself to just three bites of your favorite treats. Drink plenty of water, too, and you'll find yourself satisfied with a smaller amount.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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12/14/09 1:18 P

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I got this article in my email. It is from the South Beach Diet, which is somewhat similar to the IR diet, but thought it had some good tips on handling holiday goodies, so here it is cut and pasted:

4 Ways to Handle Sweet Gifts
The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake. If you're following the South Beach Diet, you already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings. Get tips on how to handle sweet gifts during the holidays. That's not to say you can't indulge a little. The South Beach Diet is a lifestyle, after all — one that makes sense during the holidays and throughout the year. But it helps to have an action plan in place before the edible gifts start to arrive, so you'll know how to best avoid them, which ones you want to sample — and what to do with the rest. Here’s how:

Find a festive serving platter, and bring tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or, bring the goodies into the office and share with your coworkers.


Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.


If you can, plan a preemptive strike: Drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!


Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) — as long as the rest of your meals and snacks are South Beach Diet-friendly. If you continue to follow the plan — which includes exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
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12/9/09 1:38 P

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Here is the final information to complete the word MOTIVATION:

We're at the time of year when our motivation wanes, and many convenient distractions keep us from eating healthy or exercising.

With a little awareness we can ignite our motivation again. This next series of blasts will help us regain our focus.

M - Mindset — Take time to evaluate what's going on in your mind. What triggers your snack attacks? What distracts you from choosing healthy options? Write these things out in our free Online Journal. Learning what's going on inside can help inspire you to make better, healthier decisions.

O - Organize — Before you go to the grocery store organize a meal plan and create a shopping list. Sticking to a plan and list can help you look forward to the next snack or meal and build some excitement in eating.

T - Time — Make time for creative activities. Whether you take up dancing, run around with your kids, or even go out for a daily walk before work or after dinner. Whatever you come up with, try to make time in your busy schedule to do something fun and active.

I - Inform — Experiment with activity and healthy recipes to learn what you like. Information is a powerful source to keep you going. What's more, sharing what you learn with others helps build your confidence and enthusiasm.

V - Variety — Shake things up. Routines are helpful, but your body learns and adapts quickly. Try to keep it guessing with new activities and foods to make your body work for you.

A - Activity — Keep moving, and find fun ways to say active. Grab a friend and join a walk/run club or hit the community courts for a pick-up game of basketball. Find the activities that make you smile, and rotate through them.

T - Trust — No work is in vain when it comes to weight loss. Even when you're not seeing the results you expected, you have to believe your dedication is changing your life and body. Trust what you're doing will produce the results you envision.

I - Imagine — What does success look like for you? What size pants or dress will you fit into when you reach your next goal? Keep a picture of success in front of you, and your work will get you there.

O - Observant — Take notice of the changes going on with you. Are the healthy changes in your diet affecting how you feel about yourself? Are others taking notice? Do you look at food choices a critical eye? Observe the changes going on in you. They are real, and your family and friend will notice.

N - New — We're not in this journey simply to revert to our old ways. The change in our lives is real and lasting. In a sense, we're creating a new life for ourselves. Let the new you influence your decisions and activity as you continue to live smarter and healthier.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
12/9/09 1:32 P

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Here is a great hyperlink to look at for 10 of the most suprisingly healthy foods:

www.cookinglight.com/eating-smart/smart-ch
oices/surprisingly-healthy-foods-00400
000059863/page14.html


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


SANDYJEAN125
SANDYJEAN125's Photo Posts: 1,205
11/12/09 7:24 P

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Can we help with the "n"? What came to mind was a slogan that I would need help following but it was
"Nothing's going to stop us now!"


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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
11/12/09 1:54 P

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Here is a little more to the word Motivation, though will reveal the final piece soon. We are currently missing the N. So here we go:

We're at the time of year when our motivation wanes, and many convenient distractions keep us from eating healthy or exercising.

With a little awareness we can ignite our motivation again. This next series of blasts will help us regain our focus.

M - Mindset — Take time to evaluate what's going on in your mind. What triggers your snack attacks? What distracts you from choosing healthy options? Write these things out in our free Online Journal. Learning what's going on inside can help inspire you to make better, healthier decisions.

O - Organize — Before you go to the grocery store organize a meal plan and create a shopping list. Sticking to a plan and list can help you look forward to the next snack or meal and build some excitement in eating.

T - Time — Make time for creative activities. Whether you take up dancing, run around with your kids, or even go out for a daily walk before work or after dinner. Whatever you come up with, try to make time in your busy schedule to do something fun and active.

I - Inform — Experiment with activity and healthy recipes to learn what you like. Information is a powerful source to keep you going. What's more, sharing what you learn with others helps build your confidence and enthusiasm.

V - Variety — Shake things up. Routines are helpful, but your body learns and adapts quickly. Try to keep it guessing with new activities and foods to make your body work for you.

A - Activity — Keep moving, and find fun ways to say active. Grab a friend and join a walk/run club or hit the community courts for a pick-up game of basketball. Find the activities that make you smile, and rotate through them.

T - Trust — No work is in vain when it comes to weight loss. Even when you're not seeing the results you expected, you have to believe your dedication is changing your life and body. Trust what you're doing will produce the results you envision.

I - Imagine — What does success look like for you? What size pants or dress will you fit into when you reach your next goal? Keep a picture of success in front of you, and your work will get you there.

O - Observant — Take notice of the changes going on with you. Are the healthy changes in your diet affecting how you feel about yourself? Are others taking notice? Do you look at food choices a critical eye? Observe the changes going on in you. They are real, and your family and friend will notice.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
10/26/09 5:11 P

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We're at the time of year when our motivation wanes, and many convenient distractions keep us from eating healthy or exercising.

With a little awareness we can ignite our motivation again. This next series of blasts will help us regain our focus.

M - Mindset — Take time to evaluate what's going on in your mind. What triggers your snack attacks? What distracts you from choosing healthy options? Write these things out in our free Online Journal. Learning what's going on inside can help inspire you to make better, healthier decisions.

O - Organize — Before you go to the grocery store organize a meal plan and create a shopping list. Sticking to a plan and list can help you look forward to the next snack or meal and build some excitement in eating.

T - Time — Make time for creative activities. Whether you take up dancing, run around with your kids, or even go out for a daily walk before work or after dinner. Whatever you come up with, try to make time in your busy schedule to do something fun and active.

I - Inform — Experiment with activity and healthy recipes to learn what you like. Information is a powerful source to keep you going. What's more, sharing what you learn with others helps build your confidence and enthusiasm.

V - Variety — Shake things up. Routines are helpful, but your body learns and adapts quickly. Try to keep it guessing with new activities and foods to make your body work for you.

A - Activity — Keep moving, and find fun ways to say active. Grab a friend and join a walk/run club or hit the community courts for a pick-up game of basketball. Find the activities that make you smile, and rotate through them.

T - Trust — No work is in vain when it comes to weight loss. Even when you're not seeing the results you expected, you have to believe your dedication is changing your life and body. Trust what you're doing will produce the results you envision.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
10/1/09 1:33 P

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We're at the time of year when our motivation wanes, and many convenient distractions keep us from eating healthy or exercising.

With a little awareness we can ignite our motivation again. This next series of blasts will help us regain our focus.

M - Mindset — Take time to evaluate what's going on in your mind. What triggers your snack attacks? What distracts you from choosing healthy options? Write these things out in a journal. Learning what's going on inside can help inspire you to make better, healthier decisions.

O - Organize — Before you go to the grocery store organize a meal plan and create a shopping list. Sticking to a plan and list can help you look forward to the next snack or meal and build some excitement in eating.

T - Time — Make time for creative activities. Whether you take up dancing, run around with your kids, or even go out for a daily walk before work or after dinner. Whatever you come up with, try to make time in your busy schedule to do something fun and active.

I - Inform — Experiment with activity and healthy recipes to learn what you like. Information is a powerful source to keep you going. What's more, sharing what you learn with others helps build your confidence and enthusiasm.


Edited by: HLTHYLIVNCCJ at: 10/3/2009 (17:02)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
9/25/09 1:22 P

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Which Condiments Hold The Calories?
Ketchup, Mayo, Mustard Hold Different Diet Risks


So you've gone the lean route, made yourself a sandwich with the lean turkey breast, the low-fat Swiss cheese and the reduced-fat bread. You're feeling pretty good about yourself.

Then you take that first bite. It's a bit dry. The flavor could use a little help. You add some lettuce and a slice of tomato, and it helps with the dryness but doesn't quite fix the flavor issue. You could add some salt, but that's not quite the complex flavor your palate's craving.

What you need is a condiment. Whether it's mustard, mayo, ketchup, relish, chow chow or any of the other couple-hundred options, you need a little something to bring some oomph to the party. The problem is, the wrong condiment can turn your healthy lunch into a fat-laden artery bomb waiting to hit your stomach like a wrecking ball -- and your waistline soon after.

Let's start off with the ultimate free add-on, good old yellow mustard. Did you know that one serving of yellow mustard, one teaspoon, has no calories, no fat, no carbs, no cholesterol and only 55 grams of sodium? Of course, if you go for a honey mustard or some of the sweeter options, you'll add some heft, but mustard in any form almost always gives you the biggest flavor bang per calorie of anything out there. If you're looking for the best, try Plochman's stone-ground mustard, or any similar product.

What's usually mentioned in the same breath as mustard? Mayonnaise, of course. People in the Southeast usually have a jar of Duke's, the greatest mayo on the planet, in the fridge. The stats for one of the major national brands, Hellmann's, are indicative of the entire category: 90 calories, 10 grams fat, 5 mg cholesterol and 90 mg sodium per tablespoon. If you try to go light by switching to a dressing like Miracle Whip, you're still getting 35 calories, 3 grams fat, 100 mg sodium and 2 grams carbs per tablespoon. That's less than half the calories and fat, but it still bears noting.

The serving sizes are problematic, too. Take a piece of bread and carefully measure out a tablespoon of mayonnaise. Spread it around. Is that anything like the amount you use? Probably not.

If you like the tanginess of dressing or the lemony zip of mayonnaise, you might want to give sweet relish a try. The texture makes is spreadable, and the flavor of even the national brands is quite good. Heinz sweet relish adds only 20 calories, 5 grams carbs and 95 mg sodium per tablespoon, with no fat or cholesterol. Just like mustard, you're talking about a big flavor impact per serving here.

While you're exploring the world of relish, check out some of your local creations. In the Deep South, for instance, you'll find a spicy concoction called chow chow that's good by itself or atop just about any sandwich not involving peanut butter.

We haven't yet mentioned the official condiment of childhood: ketchup. Whether your plate turned into the Great Red Smear or you were careful to keep your Heinz in a neat puddle, it's likely your younger years were fueled by ketchup.

Did you know that ketchup is, by definition, a sauce? It's actually used as an important flavoring component in a lot of South American and other ethnic recipes. Ingrid Hoffmann, host of "Simply Delicioso," surprised the Food Network folks by using it in several recipes and making it work.

In moderation, there's really not much wrong with ketchup. Heinz tomato ketchup provides 15 calories, 4 grams of carbs and 190 mg sodium per tablespoon serving. Once again, the key here is portion control. When's the last time you ate one serving of ketchup?

Next time you reach for the ketchup, though, think a bit farther south and grab some salsa. Talk about flavor per serving -- salsa comes in an incredible rainbow of flavors and heat levels. The "base model," Pace Chunky Salsa (medium heat), will hit you with just 10 calories, 240 mg sodium and 2 grams carbs per 2-tablespoon serving. You're getting fewer calories and half the carbs for double the serving size, with a small increase in sodium.

Salsa is the most popular condiment in the world. Keep it on hand!

And now, a couple of special instances:

Are you the type who reaches for the tartar sauce the minute anyone so much as mentions fish? If you're using good, fresh fish, slathering on the sauce is nearly criminal. With its 60 calories, 4.5 grams fat, 210 mg sodium and 4 grams carbs, that can turn even the leanest fish into a fat-laden party. Try squeezing some fresh lemon on the fish, or sprinkling on your favorite spice blend. Fish is meat, remember, and it will take seasonings like any other protein.

Are fish sticks on the menu tonight? You're already behind the caloric 8-ball. Don't make it worse. Try some malt vinegar, which adds 3 calories per tablespoon and nothing else. Pretend you're eating proper fish and chips.

Maybe it's steak night. Do you reach for your favorite steak sauce, like A-1? You'll be adding 15 calories, 3 carbs and a whopping 280 mg sodium per tablespoon to your meal. Reach for barbecue sauce, like KC Masterpiece, and you'll add 30 calories, 125 mg sodium and 7.5 grams carbs per tablespoon.

Instead, try one of the oldest condiments around, Worcestershire sauce. French's, one of the biggest American brands, gives you 2 calories, 150 mg sodium and 3 carbs per serving. Best of all, it penetrates the meat better and, again, delivers far more flavor per serving than the others.

Make your choices wisely and you can keep that healthy meal or sandwich healthy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
9/21/09 2:26 P

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Here is a great article about conquering the food court and selecting healthier choices:

eatthis.menshealth.com/content/conquer-foo
d-court?cm_mmc=ETNTNL-_-2009_09_21-_-H
TML-_-body3


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
9/9/09 1:43 P

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Guess who's joined the Living Healthy Arena and promoting new recipes for diabetics????.....KRAFT!

Here is a copy of the email I received from them:

At KRAFT, we understand that living with diabetes can make it a challenge to find delicious recipes and reliable support. That’s why we created the Good Eating, Good Living program as a FREE, trustworthy and easy way to get resources and inspiration with a focus on diabetes. Plus, you’ll enjoy tried-and-true recipes that can fit into your daily routine.
When you join the Good Eating, Good Living program, you'll enjoy:

• Delicious, easy-to-prepare recipes
• Money-saving coupons
• Our information-packed welcome magazine and email newsletters
• Online recipe videos and other practical tips, community support and resources at goodeatinggoodliving.com

Enjoy the food you love. Live life to the fullest.
Joining the Good Eating, Good Living program is quick, easy and rewarding – so don't wait another minute to enjoy delicious food
and live life to the fullest.

Here is the link to their website:

www.goodeatinggoodliving.com

I had been noticing their recipes lately had more of a balance of carb to protein ratio and the sugar counts were lower than they had been. So I am not surprised by this and actually welcome it! Enjoy!

Edited by: HLTHYLIVNCCJ at: 9/9/2009 (13:49)
-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
9/2/09 4:00 P

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How Safe Is Quick Weight Loss?

You might want to drop extra weight as fast as possible, but the most long-lasting loss often comes at a slow, and safe, pace.

By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

Tempted by the fad diet that promises 15 or even 30 pounds of weight loss in the first month? While it would be lovely if excess weight could safely melt away (ideally before bikini season), quick weight loss is unlikely, and prolonged extreme weight loss is not safe.

Weight Loss: Understanding That First Drop

"We usually recommend about a half a pound to two pounds a week, which is a lot less than what these fad diets promise," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center.

Banes acknowledges that some people may experience quick weight loss in the early stages of a new diet, but says it is important to be realistic about what to expect over the long haul. "If you have a lot to lose and you start on a diet and lose more than two pounds a week, that's not necessarily a bad thing, but know it's going to slow down," warns Banes, adding that some of the initial weight loss probably is water weight.

Even Banes' patients who have had lap-band or gastric bypass surgery and lose weight dramatically at first will eventually slow down to what feels like a crawl, but is actually a healthy rate of weight loss. Banes says she would worry about a person's rate of weight loss if they continued to lose five to 10 pounds (or more) a week.

Weight Loss: Safe Strategies, Best Strategies

While not everyone, including Banes, focuses on counting calories, doing the math can help guide you to a safer weight loss. Generally, experts recommend trimming 500 to 1,000 calories from your daily intake by eating less and exercising more.

A pound is the equivalent of 3,500 calories, so if you can cut 500 calories each day for a week, you should lose one pound. Researchers who analyzed data from 1,801 Minnesota dieters over a two-year period found that the more strategies dieters used, the more likely they were to be successful in losing weight at this pace. Strategies that lead to success include:

- Counting calories
- Increasing daily exercise (aim for 150 minutes a week or more)
- Cutting out sweets and snacks
- Reducing fat intake to less than 30 percent
- Increasing fruit and vegetables
- Decreasing portion sizes

The researchers noted that one crucial piece of information lacking from many diet strategies: persistence. Their conclusions support the fact that even though it will take a long time at the pound-per-week pace — longer than many people would like — with a slower approach you are more likely to develop the long-term healthy habits that will help keep the lost weight off.

Weight Loss: When the Rate Becomes Dangerous

If extreme weight loss means you are not getting enough nutrients — the fats, carbohydrates, and proteins needed for your body to function properly — you have entered the territory of unsafe weight loss. You may also be developing an eating disorder focused on your obsession with weight. Some of the warning signs that you may be losing too much weight are:

- Thinning hair
- Frequently becoming sick
- Feeling cold more often than usual
- Having fewer or no menstrual cycles

Disappointing though it may be, the reality is that slow and steady wins the weight-loss race. Take it easy and be patient — you will achieve your goal and, more importantly, maintain it.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
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67.5
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
8/30/09 5:14 P

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For all those following a Low Glycemic Plan, here is a good article/quiz that is interesting:

www.dlife.com/dLife/do/ShowQuizPage?quizId
=10


EnjoY!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
8/17/09 6:43 P

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How to Reduce High Cholesterol With Exercise

The right exercise regimen can help you reduce high cholesterol, lose weight, and improve heart health.
By Diana Rodriguez

Exercise has a number of benefits for your entire body, especially your heart. If you have high cholesterol, one good way to manage it is through a comprehensive, consistent exercise program that will help you lose weight and lower your cholesterol level.

Exercise: Helping Reduce High Cholesterol
Exercise can help to lower LDL, or "bad" cholesterol, raise HDL, or "good" cholesterol, and reduce heart disease risk by:

Burning calories to aid weight loss Controlling diabetes Reducing high blood pressure Raising your heart rate Increasing your breathing rate and getting more oxygen to your body Exercise: The Best Choices

All exercise is good for you and will improve your health, even just working in your yard, dancing in your living room, and cleaning your house. As far as a fitness routine goes, a solid program that incorporates both cardiovascular exercise (the kind that gets your heart rate going) and strengthening exercises offers many benefits. If you're overweight and have high cholesterol, you can bring your weight down through good cardio exercise.

Try these exercise options to help shed pounds and manage high cholesterol:

Walking Jogging or running Swimming Taking an aerobics class Biking Playing tennis, basketball, or other sports Using weight machines or lifting free weights to build muscle tone Exercise: Intensity, Duration, and Frequency

To truly lose weight and lower cholesterol, cardiovascular exercise is what's most important because it gets your heart rate up and burns the most calories. To get the most benefit out of exercise, be sure to:

- Start out slowly. If you're overweight and out of shape, this is especially important when you begin your exercise program. You want to strengthen your heart, not overextend it.

- Gradually increase the intensity and length of your workouts. To start a walking program, for instance, try going for a medium-paced walk, about 20 minutes long, about four days a week. Each week start pushing yourself a little more — walk a little longer and a little faster, and add an extra day. Eventually, you want to be walking for about an hour on almost every day of the week. You can challenge yourself more by doing some light jogging on your walk, or pushing yourself to walk up some big hills.

- Don't let weather be an excuse. Outdoor exercise is enjoyable, but you can't let rain, heat, or snow keep you from exercising. Join a gym or consider investing in some home gym equipment. A treadmill is a great choice if you like to walk or run.
Elliptical machines, stationary bikes, and rowing machines are all great calorie-burning cardio exercise machines that can help keep you on track and consistent in your workouts.

- Keep it interesting. For exercise to be an effective treatment for high cholesterol, you have to stick with your program. If you’re the kind of person who gets bored easily, alternate between sports, outdoor activities, gym work on machines, and classes.

- Don’t overdo it. Remember that improving health and fitness with an exercise program should be a gradual change. It takes time for your body to be fit enough to keep up with strenuous exercise, and you're likely to be sore, burned out, and frustrated if you push yourself too fast. It's just too hard on your body to work at a level you’re not prepared for. So while it's great to be enthusiastic about losing weight, be smart and slow about it. Don't run five miles your first time out; build up to that pace. This approach will pay off with greater dividends in the long run.

A fitness routine at a health club or at home is a good way to track your progress and help control high cholesterol, but remember that every bit of extra activity helps. Being a more active person who parks farther away from the entrance of your workplace or the shopping mall, who takes the stairs instead of the elevator, and who chooses to go for a walk instead of watch TV makes it easier to shed pounds along with unhealthy high cholesterol.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
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67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
8/14/09 11:41 A

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Here is a great article for reading. A little long, but will post a hyperlink. For the most part I agree with most of it, with exception of the added salt. If was written for a women's magazine, though could apply to men too. Here it is:

www.womenshealthmag.com/fitness/fitness-fo
ods?cm_mmc=Newsletter-_-2009_Aug_14-_-
Dose-_-readon


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
45
67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
8/8/09 4:30 P

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Top 13 Snack Ideas With Crunch

Craving something crunchy? Rather than turning to chips, try healthier options like nuts, pickles, or raw veggies. Here are some snack suggestions that pack a crunch!



- Raw veggies, including celery, green or red bell peppers, cauliflower and broccoli florets, served with hummus or a Diet-friendly dressing
- Dill pickles (seek out the no-sugar-added variety and limit your consumption if you're watching sodium intake)
- Edamame (green soybeans, sold by the bag both in the shell and shelled in the frozen foods section of most supermarkets)
- Sunflower seeds (count 1 ounce or 3 tablespoons toward your daily nut/seed allowance)
- Soy nuts or dry roasted edamame (count 1/4 cup toward your daily nut/seed allowance)
- Carrot sticks
- Whole grain crackers
- High-fiber, low-sugar, whole-grain cereal
- Air-popped or microwavable popcorn (check the label to be sure it doesn't contain trans fats)
- Apple slices
- Frozen grapes
- Toasted whole-wheat pita bread, sliced into triangles, with hummus
- Toasted whole-wheat tortillas or wraps, sliced into triangles, served with salsa or a bean-based dip

Remember to pair some of the above items with a protein and enjoy the crunchy snacks!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
0
22.5
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67.5
90


HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
8/3/09 10:40 P

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Type 2 Diabetes: Coping With Your Diagnosis

Living with diabetes means accepting the diagnosis and making the necessary changes to your life.

By Madeline Vann, MPH


"Depressed" and "disappointed" are the words used by New Orleans resident Gary Davis to describe his feelings when he received his type 2 diabetes diagnosis two years ago.

“I am a nurse, so I knew what was happening, what was coming,” recalls the 51-year-old, referring to the long-term damage diabetes can wreak on a person’s health and body. Davis admits that initially, he didn’t want to try to make the changes that would improve his health. “At one time, I didn’t even try, but I try now. Every day I try harder,” he says.

Type 2 Diabetes: Avoid Denial

Receiving a diabetes diagnosis can stop you in your tracks. But for many people, hearing the news is the wake-up call they need to start healthy habits.

A Yale study of 20,221 overweight or obese adults under the age of 75 showed that people who receive a diagnosis of diabetes are more motivated to lose weight than their peers, dropping, on average, three pounds more with their diet plan.

“The big thing is to avoid denial. It’s so easy to deny,” says Paul Robertson, MD, president of medicine and science for the American Diabetes Association.

Many times doctors are part of this pattern of denial, says Dr. Robertson, especially when they tell patients that their blood sugar is a "little high, but we’ll just watch it." Robertson emphasizes, "That’s the time to jump on it! Don’t deny it — watch your weight, watch what you eat."

Type 2 Diabetes: Make Changes

Two years after getting the news, Davis confesses, “I’m still confused about what I can and can’t eat.”

And, he adds, there are some foods, like white rice, that he can’t give up. Living in the capital of gumbo, jambalaya, and red beans, all of which are accompanied by white rice, this challenge may be understandable. But although Davis takes insulin to control his blood sugar, he is also taking steps to tackle diabetes by changing his diet and increasing exercise.

Based on his experience, Davis offers the following tips for coping with a type 2 diabetes diagnosis:

-Make an effort to change your diet and exercise habits. Even minor changes can help.

-Get educated about diabetes and what you need to do to stay healthy.

-If you can’t shake your sadness and get motivated, talk to a doctor about the possibility of depression.

“It’s hard because you have your certain lifestyle for so many years — I had mine for 49 years — and then someone is telling you [that you] have to completely change it,” says Davis.

Type 2 Diabetes: Get Educated

Still, there is a wealth of good information out there about how to be healthy with type 2 diabetes, notes Davis. “Take advantage of the research projects. Take advantage of the literature. It’s really all about education,” he says.

Good resources for information on type 2 diabetes include your nurse, a diabetes educator, or a dietitian, all of whom can help you develop a plan for lifestyle change that will help control your blood sugar.

Type 2 Diabetes: Cope With Depression

If you find that you have a hard time getting motivated or you are continuing to feel sad or anxious many weeks after your diabetes diagnosis, consider talking to your doctor or a mental health professional about your concerns.

Not everyone who receives a diagnosis of diabetes experiences depression. But those who do may have a harder time taking steps to manage their disease. A study of 2,902 Native American adults showed that while depression does not make a person more likely to have diabetes, it does make it more difficult for people with diabetes to control their blood sugar levels. Treating depression is a necessary step towards blood sugar control.

“It won’t happen overnight,” says Davis. “But if you keep trying, you can succeed.”


**Thought this article might be helpful to anyone that is newly diagnosed with diabetes or even pre-diabetes.***

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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6 Foods That Will Change Your Life

As you may know, the Insulin Resistant Diet encourages you to reap nutrients from whole foods rather than supplements. It recommends a wide variety of delicious fresh foods in a rainbow of colors that contain antioxidant and other disease-fighting nutrients. A few foods are true standouts, packing in exceptional amounts of nutrients and phytochemicals that help to prolong your life and lower your risk of diseases such as cancer and heart disease. Here, some top antioxidant-packed foods to incorporate into your Meal Plans.

1. Tomatoes: Studies show that eating tomato products may reduce prostate cancer risk, and the US Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry that health claim. The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit and guava.

2. Kale: Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. They’re rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting nutrients.

3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other South Beach Diet-recommended sources of omega-3s include flaxseed and, of course, fish and fish oil supplements.

4. Blueberries: A study from the University of Illinois found that a number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in preventing cancer. Other berries have similar antioxidants in smaller quantities.

5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa (unsweetened of course). Recent studies show that pomegranate juice may also help prevent heart disease.

6. Sweet potatoes: They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals. Other good sources of beta-carotene are carrots and apricots.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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7/31/09 10:10 A

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5 Smart Ways to Beat Cheating

Let’s face it: We all have temptations, especially when it comes to food. So if you cheat while following your desired diet plan, does it mean you've failed? Not even close! Everyone is bound to have their moments of weakness, and the good news is you can always get back on track. A simple fix? If your indulgences caused you to put on a few pounds or experience cravings, move back to Phase 1, or simply cut back on carbs. Once you've lost the added weight and controlled your cravings, you can pick up where you left off.

If you find yourself cheating on a regular basis, try these tips to avoid temptation:


- Skip the chip and cookie aisle at the grocery store and focus on the fresh foods around the perimeter.

- Empty your cupboards and refrigerator of all the unhealthy foods that trigger your cravings.

- When going out to eat, don't tease yourself by looking at the dessert menu. Instead, eat a serving of sugar-free Jell-O or a sugar-free Popsicle when you get home.

- Always carry a healthy snack with you, like a low-fat cheese stick or a handful of plain nuts.

- If someone gives you an indulgent present, like a box of chocolates or your favorite cookies, share it with your coworkers, give it to a neighbor or friend, or donate it to a local shelter.

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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7/17/09 11:43 A

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As many of us may know, salads are a great option when dieting. But, there are also some hidden dangers there too. Here is an article on some of the worst salads in America and some better salad options to eat instead. Just click on the link and it will bring you to the website, then on the left hand side of the website, click on each salad type and it will show you the worst one's followed with healthier options:
eatthis.menshealth.com/zmod_categoryDetail
.php?Best-Worst-The-Worst-The-Worst-Sa
lads-in-America-2009-187&cm_mmc=ETNTNL
-_-2009_07_17-_-HTML-_-01


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
7/10/09 1:55 P

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Here is a great article in women's health I found that details 50 ways to fight fat:

www.womenshealthmag.com/fitness/easy-weigh
t-loss-tips?cm_mmc=Newsletter-_-2009_J
ul_10-_-Dose-_-50WaystoFightFat


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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Get a Boost With Blueberries

Blueberries — which can be enjoyed in a low carb Diet — prove that good things can come in small packages. According to the US Department of Agriculture, blueberries are one of the richest sources of antioxidants, thanks to their anthocyanins — the compounds responsible for their blue hue. They're also a rich source of dietary fiber, but that's not all: Several studies indicate that the antioxidants in blueberries may aid in the prevention of cancer, heart disease, stroke, urinary tract infections, and memory disorders.

Buying Blueberries

Most fresh supermarket blueberries are cultivated instead of wild. (You are more likely to find the wild variety canned or frozen.) They're typically available between the months of May and September, though you may be able to purchase imported blueberries during the rest of the year. When buying fresh blueberries, look for those that are deep blue with a chalky-white appearance. They should move freely in their container. Avoid mushy berries or stained containers.

Storing Blueberries

Blueberries are the least perishable of all berries and will last in the refrigerator for seven to ten days. Make sure to remove any crushed or moldy berries before storing, and wash your berries before you are ready to eat them. You can also keep blueberries frozen for up to a year.

Eating Blueberries

Blueberries should be washed just before you eat them. Sort through them to remove any stems or unripened fruit. Enjoy blueberries on their own or as a topping for fat-free or low-fat yogurt or high-fiber whole-grain cereals. They're also really tasty on top of the famed recipe for Ricotta Crème.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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7/7/09 12:53 P

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Iced Tea: More Than Just a Refreshing Drink
Iced tea may be the quintessential summer drink, but a glass is more than just a delicious refreshment on a hot day.

The Surprising Benefits of Tea
All black and green teas, iced or hot, contain antioxidants called polyphenols. Research suggests that polyphenols work to track down free radicals, which are unstable molecules that can damage cell structure. By combating free radicals, antioxidants may be able to prevent widespread cell damage and, therefore, decrease the risk of heart disease and cancer. Green tea gets more hype because it contains the highest concentration of polyphenols, but all teas, with the exception of herbal teas, contain some polyphenols. (Polyphenols are also found in dark chocolate and red wine.)

How To Prepare Iced Tea
To get the most from a glass of iced tea, brew it from loose leaves or a tea bag using boiling water. You can add sliced lemon to perk up the flavor or, even better, fiber-rich crushed raspberries for a fruity variety. If you like your iced tea sweet, add a sugar substitute. Decaffeinated tea is another option, as is unsweetened herbal iced tea (though, again, herbal teas don't provide the same health benefits as green or black tea).



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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7/6/09 12:29 P

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4 Common Diet Mistakes By Michael O'Shea
Found on www.parade.com

Diet sabotage doesn’t always come in the form of a chocolate layer cake. Some dangerous diet derailers are unexpected. Here are a few to look out for.

1. You're Not Eating Enough Going long periods without food causes dips in blood sugar that can lead to cravings and binges. Plus, a diet only works in the long term if you can stick to it—and total deprivation is impossible to sustain.

2. You Want a Quick Fix Fancy exercise machines or pills may be tempting, but think instead about walking and making healthier food choices. There is no easy way to drop pounds. Steer clear of anything that promises results with little or no effort.

3. You Let Friends and Family Tempt You With Bad Choices Your loved ones may not realize how important this lifestyle change is to you. They also may worry that you won’t partake in certain activities (such as eating out). Assure them that you will but that you’ll make different choices. Even better, ask them to be your weight-loss buddies.

4. You're Skimping on Sleep New studies show that not getting enough rest actually may cause you to gain weight. Although the specific reason is not known, researchers suspect that lack of sleep affects metabolism. Be disciplined about getting in your eight hours.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
7/1/09 11:02 P

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Here is a great article I found on our local news website:

Put Brain On Diet To Lose Weight
Eat To Balance Brain Chemicals To Stay Fit

Marielle Rucker notices that when she eats a lot of fruit and vegetables, she thinks more clearly and has more energy.

"I feel lighter and cleaner after taking red meat out of my diet. I find that I am now regular and not as lethargic," she says.

Rucker, 30, recently underwent a detoxification that included fruits and vegetables for a boot camp cardio fitness program called NuLife. She says she has truly found a new way of life.

She says she has a rejuvenated perspective on her relationships and career.

"I actually feel better about myself, and that translates into everything else that I have to do in life," she says. "I find that I am proud of myself for taking time out for me because it is very easy to spend time taking care of everything and everyone else."

Dr. Eric Braverman, author of Younger, Thinner You Diet, would likely argue that the Rucker’s new way of eating plays a major role in her overall wellness by balancing the chemicals in her brain.

His plan, which is similar to Rucker’s meal plan, includes lowering red meat intake, drinking plenty of water and eating fruits and vegetables.

Brain Chemicals

However, Braverman’s book outlines a diet that includes food that will keep critical brain chemicals such as dopamine, acetylcholine, gama-aminobutryric acid -- or GABA -- and serotonin -- in balance.

Without dopamine, the metabolism slows down.

"Dopamine also controls how we quantify the feeling of satisfaction when we are eating a meal," he writes. "When this brain chemical is balanced, we can eat until we feel physically full in our stomachs and emotionally satisfied in the brain."

If dopamine is low, the brain will not let the body know it is satisfied.

Acetylcholine controls the speed at which the electrical signals from the brain are sent throughout the body. A deficiency will make a person crave foods high in fat.

Early symptoms of an acetycholine deficiency are similar to depression. They include loss of thought, being really sad, having poor relationships, increased paranoia, frequent urination, sexual dysfunction and dry skin and dry mouth.

"The slowing down of the brain brings about a slowing down of the body … affecting any of the four domains of brain function," Braverman says. "Depression is mostly a serotonin deficiency and, even though there could be a similarity in some of the symptoms, the treatment options for both these deficiencies vary."

A GABA deficiency can make one overly emotional and mentally or physically rocky, Braverman says. This may cause one to yearn for comfort and sometimes look for it in food.

Serotonin acts as an "off" switch for the body and allows it to shut down and therefore reinvigorate. Serotonin balance also helps control cravings for salt and carbohydrates.

Braverman is also the director of PATH Medical Center in New York. PATH combines conventional wisdom with what the author says is unique knowledge of the workings of the brain.

Braverman’s approach is not to count calories. However, there are 10 rules to the diet. He says people should upgrade every meal with spices, drink tea with every meal, eat yogurt, choose proteins carefully, choose expanding and balanced foods, eat fiber-filled foods, drink water throughout the day, add color to every meal, eat fruits and vegetables and have three foods for each meal.

Teas And Spices

One of the most unique features of the diet is in the inclusion of various spices and teas.

In the book, Braverman outlines spices’ benefits and the brain chemical benefits.

For example, cumin lowers blood sugar and cholesterol and it affects acetycholine and dopamine levels. Garlic reduces the risk of heart attack and prevents blood clots and atherosclerosis. It also affects the dopamine level.

"Teas and spices have a myriad of different nutrients with medicinal value and aid weight loss, blood sugar regulation, appetite control and a host of other valuable properties," he says.

Exercise Does Body Good, Too

Braverman also suggests exercising to help with weight loss but to also build bone and muscle density.

"Exercise is as important as following a nutritious and well balanced diet," he says. "Every person must have at least 7 hours of exercise per week, which should be a combination of cardio, aerobic exercise and weight training."

Paige Waehner, a personal trainer, say in order to lose weight and keep it off there must be a good mix of a good nutrition and exercise.

"Not only does exercise burn calories, which is what you want for weight loss, but some activities -- especially high-intensity exercise -- can actually suppress the appetite for a period of time after the workout, which may help control calorie intake," she said.

While Braverman’s diet plan does not focus on caloric intake, Waehner says cutting calories is crucial to weight loss and overall healthful lifestyle.

"Cutting calories from your diet is also very important but combining calorie control with exercise allows you to get the most out of your weight loss program," she says.

Certain foods can make one feel better, but Waehner says exercise can make you feel good and help with concentration.

"There is evidence that the body releases feel-good hormones when you exercise," she says. "There are also emotional and psychological responses that can make you feel good. (This includes) satisfaction for completing a difficult task, building more confidence, getting stronger and knowing you can stick to your commitment to be healthy."

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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7/1/09 12:17 P

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Here is an article on the 14 Unhealthiest Healthy Foods in America. The article is long, so I am hyperlinking it:
eatthis.menshealth.com/zmod_categoryDetail
.php?Best-Worst-Top-Stories-14-Health-
Foods-That-Aren-t-81&cm_mmc=ETNTNL-_-2
009_07_01-_-HTML-_-00


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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6/27/09 7:44 P

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I know that all of us here are watching our carb intake, but for any of you out there that is wanting to or having to lower their sodium too, here is a wonderful article, too long to copy and paste here, to read:

www.uhs.wisc.edu/docs/uwhealth_sodium_180.
pdf


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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6/23/09 11:45 P

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Top 10 LC Foods (Low Carb & Low Cost!)

Get the list -- low carb foods that are kind to your wallet.

By Lara Rondinelli RD, LDN, CDE


It can be difficult and expensive to try to eat healthy with diabetes. Things are gradually changing, but some of the healthiest foods are still often among the most expensive. Here’s the latest dLife Top Ten List! Low carb foods that are also low cost — they won't sabotage your budget:

1. Eggs. Eggs are a great low carb, high protein food and can be made in a variety of ways. Yes, the yolk does contain some saturated fat, but with eggs, the good outweighs the bad, and they are one of the most inexpensive and versatile protein sources. Try them scrambled, fried, in a veggie and cheese omelet, or hard-boiled on their own or made into egg salad.

2. Canned or Dried Beans. Beans top the list of inexpensive healthy foods in my book. You can usually purchase a can of beans, such as black, kidney, pinto, or navy beans for around one dollar per can. One-half cup of beans provides around 15 grams of carbs, varying amounts of protein, and lots of fiber. Add beans to salads, soups, tacos, dips or chili.

3. Canned Tuna. Canned tuna is another inexpensive lean protein source, packed full of omega-3 fatty acids, which have a positive effect on heart health. Buy tuna packed in water and add it to a green salad for lunch or mix with a little plain yogurt, light mayonnaise, celery, and onions for a quick and healthy tuna salad.

4. Sweet Potato. Sweet potatoes do contain carbohydrates, but they are packed full of good nutrition -- providing vitamin A, potassium, and fiber -- just make sure to watch your portion size and count your carbs. A small sweet potato contains about 18g of carbs and 3g of fiber. You can throw a sweet potato in the microwave and have a great side dish in a flash.

5. Frozen Veggies. Frozen veggies such as green beans, broccoli, cauliflower, Brussel sprouts and spinach are low in carbohydrates and considered “free foods.” They provide a variety of vitamins, minerals, and fiber and are lower in sodium than canned vegetables. Frozen veggies should be a part of your weekly grocery list. They can complete a meal in just a few minutes.

6. Seasonal Vegetables. Figure out which vegetables are in season, and focus on creating meals with those veggies. This will save you money, not to mention the fact that seasonal veggies taste better and are packed full of nutrients. Summertime seasonal veggies include zucchini, tomatoes, and leafy greens -- all low carb, low calorie, and delicious -- experiment with new ways to cook or grill your veggies (see recipe below for Grilled Tomatoes).

7. Seasonal Fruit. The same story goes for seasonal fruit as seasonal veggies. Take advantage of the upcoming summer months and all the fresh fruit available from berries to melon. Most fruit contains about 15 grams per 1 cup (cubed) or about 15 grams of carbs per one small fruit.

8. Peanut Butter. Peanut butter is high in calories and fat, but it is the unsaturated fat that is good for heart health. Peanut butter is inexpensive, low in carbs, and can really help fill you up. If you are looking to lose weight, go easy on portion size as the calories can add up quickly. Try spreading peanut butter on a slice of whole-wheat bread or English muffin for breakfast or on whole-wheat crackers, apples, or celery for a snack.

9. Plain Yogurt. Plain yogurt in a large tub is less expensive than the individual containers. Don’t just think of yogurt for breakfast -- it can make a great snack with some toasted almonds and sugar-free jelly mixed in, it can be added to tuna, chicken, or pasta salads to add creaminess or it can be part of a fruit smoothie dessert.

10. Oatmeal. Most everyone knows that oatmeal is a healthy breakfast choice, but oatmeal can be used in a variety of ways. It can be added to dishes such as meatloaf or burgers or in most other recipes that call for bread crumbs. Oatmeal isn’t low carb but it’s higher in fiber than breadcrumbs and quite inexpensive as well. You can also substitute one-half cup oatmeal for the same amount of white flour in most baking recipes.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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6/17/09 11:17 A

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The following is a hyperlink to the Women's Health website on an article entitled:

HOW TO CONTROL YOUR CRAVINGS

www.womenshealthmag.com/nutrition/stop-cra
vings?cm_mmc=Newsletter-_-2009_Jun_17-
_-Dose-_-readon


It is interesting reading. It tells you how bad some things are and how to satisfy your taste bud cravings without causing any harm to your diet/lifestyle. Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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6/17/09 10:09 A

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The following article hyperlink is a great read, just to long to post here:

10 Weight Loss Tricks

Found in Women's Health Magazine

www.womenshealthmag.com/weight-loss/break-
through-weight-loss-plateaus?cm_mmc=Yo
ga_Newsletter-_-2009_Jun_16-_-Yoga-_-1
0WeightLossTricks


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
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6/8/09 12:56 P

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SMARTER SNACKS KEEP OFF THE WEIGHT

PLANNING AHEAD IS KEY TO HAVING THE RIGHT SNACKS ON HAND WHEN THE CRAVINGS HIT.
By Madeline Vann, MPH

Medically reviewed by Lindsey Marcellin, MD, MPH

Whether your snack attack hits in the middle of the afternoon or during late-night TV, it can damage your weight-maintenance plan. Mindless snacking will put back on those pounds faster than you can say, "Pass the ranch nachos."

Smarter Snacks: Better Choices

A lot of the time, it's the little indulgences that really add up, says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center. Here are some healthy suggestions from Banes to satisfy your urge for snacks and keep that weight from coming back.

Find healthy snacks with the taste sensation you crave. If your craving is sweet or creamy, try light or frozen yogurt, fruit, or sugar-free pudding. If your craving is crunchy or salty, try pretzels, popcorn, a couple of graham crackers, or apple slices with a bit of peanut butter.

Opt for protein. "When snacking, it's helpful to include a little bit of protein, like the peanut butter with the apple, or cheese and crackers, or string cheese," says Banes. "The protein will take some of the edge off the hunger pang. I've had patients who really like baked pita triangles with hummus. Sometimes you have to think a bit outside the box."

Don't forget the dairy. Banes' suggestion of dairy products such as yogurt and string cheese for weight maintenance is supported by a study of 338 men and women who were trying to maintain their body weight. Those who ate three or more servings of dairy a day held steady during the nine-month study, while those who ate very little dairy were more likely to gain.

Smarter Snacks: Stock Up Wisely

A little bit of snack planning and self-knowledge can go a long way toward helping you maintain or lose weight, says Banes, whose personal credo is "All things in moderation." But, she cautions, moderation does not mean a daily chocolate bar!

Know your temptation threshold. It's important to know how much self-control you have when you are near the snacks you really love. Some people may be able to keep chocolate in the house and only eat it every now and again, but others will find themselves gobbling up handfuls every day. It's wise not to keep the snacks that tempt you to excess at home or in the office, says Banes.

Keep healthy options readily available. Banes advocates filling up with vegetables and fruits. Research supports this theory. A study of 1,713 adults who have been successful with weight loss showed that those who ate five or more servings of fruits and veggies a day were most successful at achieving and maintaining a healthy weight. So stock your snack supply with baby carrots, grapes, celery sticks, apples, berries, fresh salad fixings, and other vegetable treats. Broths or other soups without a cream base can also be good snacks.

Have a vending machine game plan. The best-laid diet plans can go awry and you may find yourself staring down the office vending machine despite your best intentions. It is still possible to make good choices, says Banes. Remember to choose items that have that bit of protein in them. "Pretzels or peanut butter crackers would be a better option than, say, the M&Ms or the KitKat bar," she advises.
With advanced planning and some willpower you, you’ll be prepared to make healthy food choices that will satisfy any snack attack.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
6/6/09 1:37 P

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Here's an interesting article I received in my weekly newsletter from a local hydroponic farm:

A Recipe For Longevity: 33 Of The Healthiest Foods On Earth - David H. Murdock, Chairman and owner of Dole Food Company, Inc., the world's largest producer and marketer of fresh fruit, fresh vegetables,packaged and frozen foods.
May 20, 2009 09:01 AM

http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_20535
5.html

Is it possible to live to 125 or maybe 150? It's certainly a possibility, as discussed on Oprah Winfrey's recent show on longevity. She visited me at
my farm to learn how, at 86, I am enjoying the robust health, energy, and mental creativity of someone many decades younger. My secret: large
quantities of fruit and vegetables, plus an hour of daily exercise.

No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and vegetables every week. Even though I am Chairman and Owner of Dole Food Company, I do most of my own
grocery shopping, and even took Oprah on an impromptu trip to Costco, in a day that included bike riding, exercise in the gym, and juicing vegetables in the kitchen. Oprah marveled at how much I eat, and yet never gain a pound. In fact, I expend a lot of energy in my 50-60 minutes of cardio and strength training every day. Plus there's the fact that fruit and vegetables tend to be lower in calories, but higher in filling fiber and other nutrients that help you feel satisfied.

By eating many fruits and vegetables in place of
fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research. We created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and
longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. We've gathered a comprehensive array of famous scientists and scientific equipment under
one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and will help us look at both plant and human cells at the most minute level. We are constantly doing research on all fruit and vegetables, including the ones
listed below, which are the mainstay of my diet.

The Healthiest Foods on Earth

Pineapple - Speeds post-surgery Promotes joint health Reduces asthma inflammation

Blueberries - Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection

Spinach - Helps maintain mental sharpness Reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density

Red Bell Pepper - Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health

Broccoli - Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer Protects the brain in event of injury

Tomato - Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk

Apple - Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk

Artichoke - Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol

Arugula - Lowers birth defect risk Reduces fracture risk Protects eye health

Asparagus - Nourishes good gut bacteria Protects against birth defects Promotes heart health

Avocado - Limits liver damage Reduces oral cancer risk Lowers cholesterol levels

Blackberries - Build bone density Suppress appetite Enhance fat burning

Butternut Squash - Supports night vision Combats wrinkles Promotes heart health

Cantaloupe - Bolsters immunity Protects skin against sunburn Reduces inflammation

Carrot - Antioxidants defend DNA Fights cataracts Protects against some cancers

Cauliflower - Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer

Cherries - Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation

Cranberries - Alleviate prostate pain Fight lung, colon and leukemia cancer
cells Prevent urinary tract infection

Green Cabbage - Promotes healthy blood clotting Reduces risk of prostate,
colon, breast and ovarian cancers Activates the body’s natural detoxification systems

Kale - Counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density

Kiwi - Combats wrinkles Lowers blood clot risk and reduces blood lipids Counters constipation

Mango - Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries

Mushrooms - Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure

Orange - Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite

Papaya - Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning

Plums & Prunes - Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss

Pomegranate - Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer
Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk
Reduces inflammation

Raspberries - Inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels

Strawberries - Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer

Sweet Potato - Reduces stroke risk Lowers cancer risk Protect against blindness

Watermelon - Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn

Banana - Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children


One of my missions in life is to share this kind of knowledge with others,so they can live more vital, active, satisfying lives. Since acquiring major interests in Dole 26 years ago, educating the public on proper diet has constituted the agenda of my Dole Nutrition Institute. We publish the Dole Nutrition News -- enjoyed by 2.5 million subscribers (sign up at www.dolenutrition.com). We create cooking and nutrition videos, cookbooks, brochures, and other educational collateral, like the chart above. We also
provide educational support to teachers, parents and kids through www.dolesuperkids.com.

While Arianna and I do not agree on all issues, we both believe in the importance of proper nutrition. I've known Arianna since she arrived in this country, many decades ago, and am godfather to one of her daughters. I've enjoyed many editerranean-style healthy meals at her home, and am helping her increase access to nutrition information, which is why I wanted to share some "food for thought" with her intellectually ravenous.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
6/3/09 6:06 P

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Here is a great link to a slide show, with brief descriptions, about:

10 of the Best Foods for Your Heart:

slideshows.health.com/slide_shows/10281/sl
ides/10695


Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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IVORY1825
IVORY1825's Photo Posts: 7,626
6/1/09 12:29 P

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I recently discovered that I have full-text access to the Journal of Nutrition ... fun! Here's the interesting article I found today:

A Plant Stanol Yogurt Drink Alone or Combined with a Low-Dose Statin Lowers Serum Triacylglycerol and Non-HDL Cholesterol in Metabolic Syndrome Patient
Vol. 139, No. 6, 1143-1149, June 2009
Jogchum Plat, Gemma Brufau, Geesje M. Dallinga-Thie, Margreet Dasselaar and Ronald P. Mensink

The article found that plant stanol's (similar to the statins in cholesterol-lowering drugs) can improve triglycerides and overall cholesterol.

Wiki says: "Stanol esters are found naturally occurring in small quantities in fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils"

It turns out that are also added to various food/beverage products like margarine and yogurt. So, if you need to lower triglycerides or total cholesterol, check out food containing plant stanols or plant sterols!

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
5/29/09 4:43 P

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VITAMIN D BENEFITS
The Nutrient You Need Now
Find out how to get more disease-fighting, fatigue-banishing vitamin D—without exposing yourself to the sun's damaging rays.
Alisa Bowman

A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. Well, no offense to C, but new research suggests that vitamin D may be the biggest nutritional superhero of all. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it.

"It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.

Translation: Without enough vitamin D, your body works far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to make your body function at its absolute max.

Nutrition's New MVP
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis.

Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.

Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter).

So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you'd need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage.

Besides, it wouldn't help much, Holick says. If you live north of Atlanta, it's impossible to get enough D from sunlight between October and March, no matter how exposed you are. And it's tougher for people of color to make D—the melanin in dark skin decreases vitamin D production by up to 90 percent.

To make matters worse, D is missing from the food we eat, says Beth Kitchin, M.S., R.D., assistant professor of nutrition sciences and patient educator in the Osteoporosis Treatment and Prevention Clinic at the University of Alabama at Birmingham. Only certain kinds of fish and fortified dairy have enough D to brag about, and it would be hard to consume enough of both in one day to get 1,000-plus IU.

Easy to Swallow
There's a simple way to get your D up without baking in the sun. It's not often that nutrition experts say it's better to get a vitamin from a pill than from food, but D is an exception. "In this case, supplements are the easiest, cheapest, and safest way to make sure you're covered," says Laura Armas, M.D., assistant professor of endocrinology and a researcher in the Osteoporosis Research Center at Creighton University in Omaha, Nebraska.

Can you OD on it? It's possible, but extremely unlikely. Vitamin D is fat-soluble, which means you won't pee out the excess as you would a water-soluble vitamin like C. This used to worry experts, who thought that D could easily build up to toxic levels. But further study has found that our bodies can handle a lot more than previously understood. "You'd have to ingest 10,000 IU every day for six months before you'd even begin to approach problem levels," Holick says. It's much more likely you're not getting enough, he says. A few ways to get your D intake up to par:

• Take a daily multivitamin or a vitamin D supplement that provides at least 1,000 IU. In addition, Holick says, drink two glasses of skim milk per day.

• When buying supplements or fortified foods, make sure the label reads "D3." This is the same type the skin makes, but some companies still use D2, a plant-based form of the vitamin that the body doesn't metabolize as easily.

• Get your blood levels measured, especially if you have a family history of heart disease, cancer, or depression. If you are extremely low, your doctor might recommend higher doses of D.



-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
5/29/09 4:25 P

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Saw this website to be able to find the freshest produce available within your state, during each month, which usually means lower prices too! Check it out....here is the hyperlink:

www.nrdc.org/health/foodmiles/

Enjoy!

-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


 Pounds lost: 17.0 
 
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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
5/28/09 1:25 P

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SPEED UP YOUR METABOLISM

Don't bemoan the fact that you were born with a sluggish calorie-burning system. Turbocharge it with these tips—some even work in your sleep!

Author Jen Ator - "Women's Health Magazine"

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

1. When you roll out of bed
Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

2. When you're at work

Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy. Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

3. When you go food shopping

Choose organic produce. You wouldn't fill your car engine with pesticides, right? Heck, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

4. When you work out

Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

5. When you get home

Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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LINDAGRAVEL
LINDAGRAVEL's Photo SparkPoints: (114,205)
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5/28/09 11:43 A

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This is how my diabetic educator taught us to eat.Good post Cindy,alot of diabetics can learn from this.


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HLTHYLIVNCCJ
HLTHYLIVNCCJ's Photo Posts: 5,366
5/27/09 8:44 P

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***Please do not post, this is for informative use only***

“Please, Just Tell Me What to Eat!”
10 Diabetes and Eating Tips for the Newly Diagnosed

By: Lara Rondinelli RD, LDN, CDE


When people are first diagnosed with diabetes, they often feel as though their world has been turned upside down, and their first concern is usually about diabetes and ... eating. When I sit down with newly diagnosed patients, they often say to me, “Please, just tell me what to eat.” Some people are so afraid of getting it wrong that they have only been eating salads since their diagnosis, thinking that somehow diabetes and eating are mutually exclusive; others have been indulging in all their favorite foods and thinking of the meal prior to their appointment as their “last supper.”

I have good news: A diagnosis of diabetes does not mean you can’t enjoy eating! Here are ten tips to get you started:

1. Choose the Healthiest Carbohydrates. Carbohydrates raise blood glucose levels and include foods such as bread, potatoes, pasta, chips, crackers, fruit, milk, candy, and desserts. Aim for the healthiest carbohydrates, which are the most natural forms, like beans, fruit, milk, and 100-percent whole-grains.

2. Watch Portion Sizes. Limit portions if you tend to eat too much. You can start by avoiding second servings of food or eating half the amount you used to eat. Try to keep higher-carb food portions such as whole-wheat pasta or potatoes to no larger than the size of your fist.

3. Choose High-Fiber Foods. Fiber may help prevent heart disease and some cancers, slows digestion, and also fills you up. High-fiber foods include oatmeal, beans, fresh fruit (with skin), vegetables, and whole grains like barley and quinoa.

4. Include Protein in Every Meal or Snack. Protein foods have little or no effect on blood glucose levels and tend to be very satisfying; they are generally superfoods for diabetes. And eating protein is easy! Good protein foods include fish, turkey, chicken, lean beef and pork, tofu, cheese, milk, eggs, and beans.

5. Limit High Saturated and Avoid Trans-Fat Foods. Foods very high in saturated fats should be limited, because saturated fats can have negative health effects and they're high in calories. Trans fats raise “bad” cholesterol levels, lower "good" cholesterol levels, and are usually found in high-carb, high-calorie foods. So watch your intake of very fatty meats, and eliminate packaged snacks and baked goods made with hydrogenated vegetable oils, such as cakes, cookies, crackers, chips, and pies.

6. Choose Healthy Fats. Healthy fats are the monounsaturated and polyunsaturated fats that can help improve your cholesterol levels. Foods high in these fats include fish and seafood, nuts, seeds, olive oil, and avocados. These foods tend to be calorie-dense but they also are filling and satisfying.

7. Limit High-Sugar Foods. All foods high in sugar are going to be high in carbohydrates and will raise blood glucose levels, so think of them as anti-diabetes. And eating these foods should be considered "special occasion" eating. Try to eliminate things like soda, juice, sweetened beverages, syrups, candy, and regular desserts.

8. Eat More Veggies. You’ve heard it before — vegetables are good for us and you should eat more of the low-carbohydrate, low-glycemic veggies such as green beans, asparagus, broccoli, cauliflower, spinach, greens, cabbage, and lettuce. These foods have little effect of blood glucose levels and are high in fiber and many other disease-fighting nutrients. Aim to make half or more of your plate vegetables and you’ll be off to a good start.

9. Eat Less Processed Foods. If you stick to more whole, natural foods and less processed foods your diet will be substantially healthier. Processed foods are often full of trans fats, sugar, sodium, and excess calories while providing little or no nutritional value.

10. Use the Plate Method to Put It All Together. Eating with diabetes does not have to be complicated. The Plate Method is an easy way to put together all the basics of healthy eating. Fill half of your plate with low-carbohydrate vegetables, such as broccoli; fill one-quarter of your plate with lean protein such as chicken, fish, or lean pork, and fill the remaining quarter of your plate with a healthy higher-carbohydrate food, such as a small sweet potato, a whole grain like barley or quinoa, or whole-grain pasta.

Note: If you have a personalized meal plan, the number of servings you choose per meal may be different.


-Cindy-
Member of Living Healthy with Insulin Resistance/Low GI Diet Team

Member of Lowering Salt Intake Team

The greatest success is the ability to rise from failure.

"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney


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