Whether you’ve got Type 1 or Type 2 Diabetes, your nutritional concerns are the same: regulating your blood sugar level. If you have Type 2 Diabetes, your doctor may also have suggested that you lose weight. If you follow a nutritionally balanced diet, as advocated in The Manual for a Healthy Body and Happy Mind, you can maintain a healthy weight and regulate your blood sugar levels.

It used to be that diabetics were told to restrict their total intake of carbohydrates. We now know that the type of carbohydrate can make all the difference.  All carbohydrates are broken down into glucose by the body. This glucose raises your blood sugar level and the hormone insulin is released to gather up the glucose and distribute it to your cells. Diabetics have a defect in this system and either don’t produce enough insulin or the insulin produced is not effective, and their blood glucose levels remain at a potentially harmful level. We now know that some carbohydrates are broken down more slowly than others and don’t cause that drastic spike in blood sugar; these are known as low-glycemic carbohydrates.  Low-glycemic foods include fruits, vegetables, whole-grains, peas, beans, and lentils. High-glycemic foods like white bread, cookies, cakes, crackers, potatoes, and sugary drinks should all be avoided by diabetics. Some other diabetic dietary tips include:

• Use alcohol infrequently. The body metabolizes alcohol in a similar style as fat. Drink alcohol in moderation and only when your blood sugar levels are controlled.
• Avoid refined foods and snacks. These are typically high in sugar, fat, and calories and provide little nutrient benefit.
• Eat a wide variety of foods, but choose those that are high in fiber, low in saturated and trans- fats, and eat lots of fresh fruits and vegetables.
• Eat regularly. It is important to eat small, regular meals to maintain a healthy blood sugar level. Make it a point to eat 5 or 6 small meals a day and don’t skip meals.
• Eat heart-healthy fats from fish such as salmon and herring, and avocados, olives, walnuts, pecans, and olive oil.
• Avoid foods with high levels of sodium and stop adding salt to your foods. Aim for a daily sodium intake of 2000 mg or less.
• Replace saturated and trans-fats with heart-healthy fats.
• Avoid high-fat meat and dairy products and other foods high in saturated fat and cholesterol.

Resources:

http://www.diabetes.org.uk/Guide-to-diabetes/Introduction-to-diabetes/What_is_diabetes/

http://www.mayoclinic.com/health/diabetes-diet/DA00027

http://diabetes.webmd.com/diabetes-diet-healthy-diet-basics

http://www.netdoctor.co.uk/diabetes/managing/diet_and_diabetes_000686.htm

The importance of nutrition on brain function

Our society has become very dependent upon seeking a prescription for everything that ails us. We often find it difficult to make the connection between the food we eat and its effect on our physical and mental health but the truth is, we really are what we eat.

One area where we seem to rush to the doctor for a quick-fix pill is when we are suffering from depression, anxiety, or other mood-related disorders. Sometimes we aren’t even interested in talking about the issues in our lives; we just want a pill to make it all better.

What most people are probably not aware of is that many aspects of our mood are controlled by neurotransmitters in the brain, and certain nutrient deficiencies inhibit the production of these neurotransmitters. These deficiencies can lead to depression, anxiety, ADD, insomnia, anger issues, feelings of hopelessness, and even physical issues such as high blood pressure and obesity. While it is quite feasible that one can be deficient in the amino acids that are used in the formation of neurotransmitters, it is quite unlikely that one is deficient in Prozac, so why do we seek a synthetic substance before we try a natural one?

The four primary neurotransmitters are: dopamine, GABA, acetylcholine, and serotonin. This is what synthetic anti-depressants work upon. However, it is amino acids (protein) from the foods we eat that enable the natural production of these neurotransmitters. The amino acids that are needed by the body to produce these neurotransmitters are: phenylalanine, glutamine, acetyl-L-carnitine, and tryptophan, respectively. If you don’t obtain adequate amounts of these proteins from your diet or through supplements, you will most likely exhibit the symptoms of deficiency.  If you suffer from a mood or attention-related disorder, we recommend that you undergo a 24 hour urine test with a health-care professional to check for nutrient-related amino acid deficiencies.

The Edge Effect, a book written by Eric R. Braverman, M.D., details the connection between the brain, the neurotransmitters, and nutrition. His book is endorsed by such notable figures as Ronald Klatz, M.D., President of the American Academy of Anti-Aging Medicine and Ernest Noble, Ph.D., M.D., Professor of Psychiatry at UCLA. Dr. Braverman designed a written test that he believes can help determine neurotransmitter deficiencies. This test can be accessed online. Click this link to take the Braverman Assessment. The Manual for a Healthy Body and Happy Mind discusses the foods that contribute to good brain nutrition. They are all part of a healthy, well-balanced, and nutrient-dense diet.

Resources:

http://www.macrohealthmedicine.com/amino_acids.html

http://www.naturalhealthweb.com/articles/esparza1.html

The Edge Effect: Eric R. Braverman, M.D.

http://www.livestrong.com/article/158334-neurotransmitter-foods-for-the-brain/

http://www.orthomolecular.org/library/jom/1983/pdf/1983-v12n01-p038.pdf

http://www.redorbit.com/news/health/1470434/how_does_food_affect_the_brain/

Increase the nutrient value of your recipes

The Manual for a Healthy Body and Happy Mind stresses the importance of nutrient dense foods and heart-healthy fats. It’s not difficult to maintain a nutritious diet, and the benefits on your health are innumerable, but what to do if you’ve got some recipes that you know aren’t healthy but are part of some of your favorite meals? We’re here to tell you that you don’t have to relegate those recipes to the trash bin; all they require is a revamping of ingredients to boost them into the new millennium of your healthy lifestyle.

All-purpose and self-rising flour are the two main types of flour that you’ll find in most recipes. Unfortunately, these flours are made of refined white flour whose nutrients and fiber have been removed. Even the enriched flours which have some nutrients re-added, don’t have the same nutrient density as the unrefined versions. Replacing these empty calories is not difficult, however, and you have lots of healthy options.  Butter and oil in recipes is easily substituted and the substitutions often add additional moisture and flavor. Eggs can be substituted to help cut back on saturated fat and cholesterol, and whole buttermilk, cream, cream cheese, and mayonnaise can be substituted with some interesting, low-fat options.  Follow our guide below to start reworking your favorite recipes into true supporters of your healthy, nutritious lifestyle.

• You can replace your all-purpose, bread, pastry flour etc. with whole-wheat versions of the same product. Sift the whole-wheat produce a couple times to produce a less-dense product and use 7/8 cup of whole wheat flour per cup of white flour.
• Use whole spelt flour cup for cup as a replacement for all-purpose or bread flour, but use 25% less water in the recipe and knead it for ½ the normal time.
• Sour cream can be replaced by using an equal amount of nonfat yogurt or cottage cheese. Put in a blender for a few minutes to obtain a creamy consistency.
• Replace the butter in your homemade frosting with fat free marshmallow cream.
• Heavy cream can be replaced with evaporated skim  or low-fat milk.
• Oil, butter, and margarine can all be substituted with a equal mix of nonfat buttermilk and unsweetened applesauce or pureed prunes.  Make your own nonfat buttermilk by mixing a cup of skim milk with 1 tbsp white vinegar or lemon juice. Let sit for 10 minutes.
• Replace cream cheese with nonfat ricotta cheese.
• Use two egg whites in place of every egg in your recipe.
• Replace mayonnaise with low-fat or nonfat plain yogurt.

Resources:

http://www.kitchensavvy.com/journal/2005/01/substituting_wh.html

http://www.food.com/library/flour-64

http://www.rwood.com/Articles/Spelt_and_Kamut.htm

http://www.hearthealthyonline.com

http://www.mayoclinic.com/health/healthy-recipes/NU00585

No matter how diligent you are at sticking to your diet, there will be times when you find yourself sitting down to a meal at a fast food restaurant.  If it happens, it’s best to know how to deal with it and move on, than to completely sabotage your diet and beat yourself up afterwards.  The Manual for a Healthy Body and Happy Mind contains plenty of tips for healthy dining-out, and we know that completely eliminating fast food from your diet is almost impossible; it’s too much a part of our culture. But some fast food is better than others, and most restaurants do offer healthier options. With this in mind, we’ve compiled a list of some of the best food choices you can make at some of the most popular fast food restaurants.

Arby’s:  The Light Roast Chicken or the Light Roast Turkey Deluxe and a plain baked potato provide 500 calories and only 7 grams of fat.  Use mustard on your sandwich and ask for a large sprinkling of chives for your baked potato (skip the sour cream and butter).

Burger King: Sometimes you really want dessert. No problem.  Order the BK Broiler Chicken Sandwich and a side salad from Burger King, and you can still get a Chocolate or Vanilla Frozen Yogurt without feeling guilty. Total calories are 422 and fat comes in at 11 grams. Flavor your salad with a squeeze of lemon and a dash of salt and pepper.

KFC: Want a piece of crispy fried chicken?  Maybe, but if you know how much fat is in that fried skin, you may think again. An Original Chicken Breast provides 350 calories and 21 grams of fat. Remove the skin and breading, and you’ve reduced the calories to 150 and the fat to 3.5 grams. Now you can enjoy the Mashed Potatoes with Gravy, and a 3” Corn on the Cob without guilt. Total calories are 340 and fat is 8 grams.

McDonalds: A quick breakfast is sometimes our only choice when starting a busy day, but don’t let it derail you. An Egg McMuffin without the sausage and cheese is 300 calories and 12 grams of fat. An order of Hotcakes is 350 calories and 9 grams of fat. Skip the margarine and the syrup (syrup is an additional 180 calories!), and spread Grape Jam or Strawberry Preserves over your hotcakes instead for an additional 35 calories and 0 grams of fat.

Taco Bell: All the items on Taco Bell’s Fresco label are 350 calories and 8 grams of fat or less.  Get one of the Fresco options along with a side of Mexican rice (130 calories/ 3.5 grams of fat). Use packs of Fire, Hot, or Mild Border sauce (0 calories/ 0 fat) for added spice.

Wendy’s: Craving a big, fat burger? At Wendy’s, you can fill up on a classic without busting your diet. Order two plain Jr. Hamburger patties on one small bun. Add lettuce, tomato, and onion and ketchup or mustard instead of mayo, and your calorie total is 300 with 15 grams of fat. Compare that to the 470 calories and 21 grams of fat in a Single with Everything!  Add a side salad with a spritz of lemon instead of fries.

Resources:

http://www.kfc.com/nutrition/

http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf

http://www.healthchecksystems.com/ffood.htm

http://www.wendys.com/food/NutritionLanding.jsp

Is your child on one, and should you be worried?

There’s a common issue that many parents with a toddler will experience, and from a nutritional point of view, it can be alarming. It’s called a food “jag” and you know your child is on one when he/she will only eat one or two foods and refuses all others.  Or he might want the same thing for lunch every day and will only eat it if it’s prepared a certain way, or maybe it has to be a specific brand, or it has to be cut into certain sized pieces, or it can’t be touching anything else on the plate. Or maybe that one favorite food that your child was guaranteed to eat is now refused.

Worried that your child will become malnourished, you may start pressing other foods onto them, but unless the jag continues for an abnormally long period of time, deficiencies are unlikely to occur, and your child should be on an age-appropriate multivitamin even during normal periods of eating.

Don’t be tempted to get into a power-play with your child and insist they eat other foods. Turning a food jag into force-feeding will probably do little except trigger your child to assert their independence; there are other things you can do to help avoid or alleviate a food jag.

First, vary your child’s diet from the onset so they are accustomed to seeing foods in different forms. Buy different brands, and don’t prepare the same food the same way every time. Serve chicken broiled, grilled, and baked- and serve different pieces of the chicken at different meals. Serve potatoes mashed, boiled, or as fries, and serve vegetables both cooked and raw. Let you child see you enjoying your meal, and don’t display a dislike for any food-these biases may be inadvertently picked up by your child simply in their effort to imitate you.

If your child is currently on a food jag, encourage interest in other foods by letting him/her help you choose the ingredients for dinner or accompany you to the grocery to pick out a colorful new fruit or vegetable to try. If possible, let your child be involved in some aspect of meal preparation, like washing potatoes or tearing lettuce. Have a variety of food options available at every meal so your child can pick and choose more than one.

If handled without undue alarm, food jags will be temporary and your child will soon be on the path to acquiring a healthy curiosity for food and the enjoyment of eating.  The Manual for a Healthy Body and Happy Mind discusses dietary concerns for both children and teens.

Resources:

http://www.babycenter.com/0_feeding-problems-food-jags_9196.bc

http://www.buzzle.com/articles/food-jags-what-are-they-and-how-do-you-prevent-them.html

http://www.livestrong.com/article/222817-diet-plans-for-fussy-eaters/

http://www.healthychild.net/NutritionAction.php?article_id=483

Let’s address some other common beliefs about eggs:

Belief #1: Eggs yolks contain only fat.

Nothing could be farther from the truth. Egg yolks are absolutely chock-full with nutrients, which include:

Proteins: Both the white and the yolk of an egg contain protein. Eaten together, they form a complete protein. This means that all of the amino acids that your body requires are contained in the egg and they are easily digestible.

Vitamins: Eggs yolks are a rich source of all the fat-soluble vitamins, which include vitamins A, D, E and K, and contain generous quantities of water-soluble vitamins like B-6, B-12, Panthothenic acid, and Folate.

Minerals: Egg yolks are also a rich source of minerals like Phosphorous, Iron, Zinc, Selenium, and Calcium.

Essential fatty acids: Egg yolks, especially the yolk from free-range chicken eggs, are high in omega-3. Omega-3 is an essential fatty acid that plays a large role in a number of body processes and is crucial for proper brain function, as detailed in the Healthy Way Diet Manual.

Belief #2: Egg yolks can make cholesterol levels skyrocket.

This is another widely-held misconception, even by those who are nutritionally informed. Cholesterol is an important component for normal body function and your liver manufactures all the cholesterol that you need. The liver makes cholesterol from saturated fat, so the more saturated fat we get in our diet, the more cholesterol we produce. This is where we can run into the problem of having a high cholesterol level. If you have a high cholesterol level, it is more important that you reduce the overall saturated fat in your diet than the cholesterol.

As cited in the Egg Economics Update published by the University of California, the link between dietary cholesterol and heart disease is shaky, and a study published in a 2008 issue of The Journal of Nutrition showed that men placed on a low-carbohydrate diet who ate 3 eggs per day maintained their LDL (bad) cholesterol levels and actually raised their HDL (good) cholesterol levels. The group receiving no eggs maintained their LDL levels, but their HDL was unchanged.

Belief #3: Egg yolks are a strict no-no for those trying to lose weight.

Eggs are a calorie dense food packing lots of nutrition into a small amount of calories. One egg contains approximately 75 calories and 5 grams of fat. That is good news for dieters who are trying to lose weight but like eggs. You can include whole eggs in your diet without worrying about its effect on your weight, as long as you are maintaining the proper ratio of overall calorie intake. As a matter of fact, eggs can be a great choice for those on calorie restricted diets because they can help insure that you are getting some essential nutrients.

Most people are advised to keep their dietary cholesterol intake to 300mg or less. A whole egg contains about 213mg of cholesterol. Including eggs in your diet shouldn’t contribute to high cholesterol if you are watching overall saturated fat intake and eating well-balanced meals, and if possible, buy eggs from free-range chickens as their Omega-3 content is higher giving you an additional bonus toward good health.

Resources:

http://jn.nutrition.org/content/138/2/272.abstract

http://www.mayoclinic.com/health/reduce-cholesterol/CL00012

http://articles.cnn.com/2007-11-06/health/cl.healthful.foods_1_peanut-butter-rice-cakes-source-of-trans-fats/2?_s=PM:HEALTH

http://www.mayoclinic.com/health/cholesterol/HQ00608

http://www.jsdstat.com/Statblog/wp-images/Cholesterol%20Myth%20A%20Journalistic%20Failure.pdf

http://jn.nutrition.org/content/138/2/272.abstract

http://www.eatwell.gov.uk/asksam/healthydiet/eggsandpulsesq/

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html

• Enhanced breathing.
• Improved digestion, lesser constipation, gas, indigestion and bloating and better elimination of body wastes.
• Lesser reactive or allergic responses to foods. Detox diet can also reduce mucus formation and congestion.
• More energy, overall improved health and faster nutrient absorption.
• Improved alkalinity, lesser body acid and balanced pH.
• Increased sense of satisfaction, reduced food craving and better eating habits.

However, just like any other diet plans, detox diet also has its drawbacks or disadvantages. While following this diet, you may experience frequent headaches due to caffeine withdrawal. To prevent this, make sure that caffeine consumption is decreased gradually. You may also experience having diarrhea that may result to loss of electrolytes and dehydration, as well as constipation. The latter may occur to those who are consuming too much fiber with lesser fluid intake. You may also experience irritability, tiredness, weight loss, frequent hunger and formation of acne. Also, following a detox diet for a long period of time may result to calcium and protein deficiency.

The foods that you can include in your diet that can help you get better results with lesser side effects are the following:

• Garlic – this can be added to your sauces, spreads and salads. Garlic can also help enhance the health of your cardiovascular system and activates liver enzymes, which are helpful in filtering junks.
• Lemon – this contains high amount of vitamin C, which is a known detox vitamin that is helpful in converting toxins into water, a soluble form that can be easily flushed out of the body.
• Green Tea – this is considered as the best antioxidant that contains catechin, which is helpful in enhancing liver functionality.
• Fruits – various types of fruits can be included in a detox diet, especially the ones rich in nutritious fluids, fiber, vitamin C and antioxidants.
• Cabbage – this helps activate two detoxifying enzymes in the liver.

Reference: http://altmedicine.about.com/cs/dietarytherapy/a/Detox_Diet_Plan.htm

The raw food diet received a lot of attention after the release of an excellent documentary entitled, Raw for 30 Days, which chronicles the benefits of a raw food diet on a group of people suffering from diabetes. The documentary was inspiring, but how feasible is a raw food diet to maintain on a daily basis?  It depends on your level of discipline. Typically, a raw-foodist obtains 75% to 100% of their caloric intake from raw foods, or foods that have never been heated over 116° Fahrenheit. Heating to this temperature destroys the natural enzymes in food, and raw-foodists believe that these enzymes are crucial to good health as these are enzymes that aid digestion. Raw foodists also avoid packaged and processed foods and they purchase organic foods whenever possible. A raw food diet is basically a vegetarian diet, but it is on a stricter scale since no cooked foods (pasta, rice, eggs, etc.) are ingested.  Foods allowed on a raw-foods diet include:

• Fresh fruits and vegetables
• Raw nuts & seeds (preferably still in the shell)
• Sprouted or germinated beans
• Sprouted grains
• Legumes
• Sundried seaweed
• Unprocessed organic or natural foods
• Freshly-made fruit and vegetable juice
• Purified water (no tap water)
• Young coconut milk
• Raw olives
• Raw honey

Fresh fruits and vegetables can be purchased everywhere, but the other foods allowed on this diet will need to be prepared at home. Sprouting beans and seeds means soaking them for a period of time and eating them uncooked. This is not something you’ll typically find in a restaurant. Sprouted grains such as buckwheat, oats, quinoa, and barley will also need to be soaked and eaten raw. Dried fruits are limited as the water is removed during dehydration, and many of the commercial brands actually cook the fruit.

Raw-foodists believe that this diet improves energy levels, aids in weight loss, builds a stronger immune system, clears the skin, aids digestion, and reduces the risk of heart disease. Certainly, one cannot argue that fresh foods in their natural state provide a wealth of health benefits. The Manual for a Healthy Body and Happy Mind strongly advocates the addition of natural foods in the diet, but one should be aware that the potential for certain nutritional deficiencies such as protein, calcium, iron, and B-12 is higher on a raw foods diet and should be monitored.

Resources:

http://altmedicine.about.com/od/popularhealthdiets/a/Raw_Food.htm

http://www.ehow.com/how_5121171_prepare-beans-raw-food-diets.html

http://www.thebestofrawfood.com/

Consumption of saturated fats and cholesterol increases the amount of LDL or bad cholesterol in the body and this result to plaque buildup in the arterial walls. As you consume more unhealthy fats, the plaque continuously builds up and this can block and clot your coronary arteries, thus causing an obstruction in the blood flow from your heart to other parts of your body and this may cause stroke or heart attack.

To prevent this, here are some tips on how you can choose the right amount of fat and prevent the consumption of saturated fats and cholesterol:

• When doing your grocery shopping, always check on the labels of the foods that you will buy to see the amount of saturated fats, Trans fat and cholesterol. The food item should have low or no amount of bad fats before putting it to your cart.
• When eating out, avoid ordering foods that are fried, as these often contain Trans fat.
• Use margarine instead of butter for bread spread or even when cooking.
• Opt for canola, olive or other plant-based cooking oils, as these contain heart-friendly fats.
• Consume foods with high amount of omega-3 essential fatty acids like walnuts, fish oil or fatty fishes.

Reference: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

As stressed in the Healthy Way Diet Manual, saturated fats are to be substituted with heart-healthy fats whenever possible, because saturated fats have been proven to contribute to so many health-related illnesses, including cardiovascular disease, diabetes, and cancer. So what should we think about recent reports that say coconut oil, a plant-source of saturated fat, might actually be good for us? Well, let’s take a look at the controversy. Saturated fats, whether from plant or animal sources, have long been considered the worst types of fat in the diet. These fats are solid at room temperature and have been proven to raise blood cholesterol levels and contribute to a myriad of diseases. Because of the shorter configuration of the fat molecule in coconut oil, however, many are rethinking the long-held belief that coconut oil fits into this category.

The America Journal of Clinical Nutrition states that medium-chain triglycerides are converted directly into energy in the body, and can actually aid in weight loss, and proponents of coconut oil often use this argument when touting the benefits of adding this fat to your diet. They believe that coconut oil speeds up metabolism, provides energy, and may contribute to healthy thyroid function. The Mayo Clinic disputes these claims, however, and continues to stress the importance of reducing saturated fats, including coconut oil, in the diet. Dr. Mary G. Enig Ph.D., a nutritionist and fellow of the American College of Nutrition is an emphatic advocate of coconut oil. Dr Enig stresses the fact that coconut oil contains lauric acid- a substance that provides antimicrobial benefit to the human body. Lauric acid is found in human breast milk and helps infants avoid infections. It should be stated, however, that Dr. Enig is skeptical about the association between saturated fat, cholesterol, and heart disease, so the fact that coconut oil is a saturated fat doesn’t really concern her. Dr. Andrew Weil, on the other hand, speaks out strongly against coconut oil, and has stated his skepticism with using the lactic acid angle as an adequate reason to add this saturated fat into the diet.

As you can see, there is much controversy surrounding the issue of coconut oil and it shows no sign of being resolved anytime soon. We advocate following the issue closely and reaching your own conclusions based upon solid research. The one thing that everyone does agree upon is that if you choose to aid coconut oil into your diet, use only extra-virgin coconut oil that has not been hydrogenated.

Resources:

http://en.wikipedia.org/wiki/Mary_G._Enig

http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100143200

http://www.drweil.com/drw/u/id/QAA316479

http://www.mayoclinic.com/health/coconut-oil-and-weight-loss/AN01899

http://www.ajcn.org/content/87/3/621.full

http://www.livestrong.com/article/131816-virgin-coconut-oil-health-benefits/