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Benefits of plant-based vegetarian diet

In their study paper, Dr. Kahleová and colleagues explain that changes to diet form an important part of managing type 2 , and they discuss evidence relating to vegetarian diets.

They note, for example, that compared with a conventional diet, a vegetarian diet can achieve weight loss, improve control of blood glucose, or “glycemic control,” raise insulin sensitivity, and lead to other metabolic improvements.

The authors also discuss the beneficial effects of a vegan diet – which contains only plant-based food – on health as it relates to diabetes. For example, there is evidence that in people with type 2 diabetes, a “low-fat vegan diet improves glycemic control and cardiovascular risk factors.”

Thus, for their 6-month study, they decided to compare the effects of a conventional diabetic diet with those of a plant-based vegetarian diet in 74 type 2 diabetes patients, comprising 43 percent men and 57 percent women, who were on oral medication for glucose control.

The researchers randomly assigned 37 participants to the vegetarian group and 37 to the conventional diet group. Both diets were calorie-restricted to reduce intake by 500 calories per day and all meals were provided to the participants for the 6 months of the study.

Composition of the two diets

In the vegetarian diet, around 60 percent of the calories came from carbohydrates, 15 percent from protein, and 25 percent from fat. It consisted of grains, legumes, vegetables, fruits, and nuts, with animal products limited to a maximum of one serving of low-fat yogurt each day.

A typical meal plan on the vegetarian diet might comprise: a breakfast of cooked millet, plums, and almonds; a soup made with lentils, cabbage, and carrots at lunchtime; marinated tofu, bean sprouts, and brown rice for dinner; and snacks of hummus with carrot sticks.

In the conventional diabetic diet – devised according to a recognized guideline – around 50 percent of the calories came from carbohydrates, 20 percent from protein, and no more than 30 percent from fat (with a limit of 7 percent saturated fat).

A typical meal plan on the conventional diabetic diet might consist of: a breakfast of peanut butter raisin oatmeal; a wrap with tuna and cucumber for lunch; brown rice with honey lemon chicken and vegetables at dinner time; and snacks of carrot and celery sticks with a low-fat dairy dip, or low-fat plain yogurt.

For the first 3 months, the participants were asked not to change their physical exercise habits. Then, for the second 3 months, an aerobic exercise program was added to their dietary regimen. The researchers examined the participants at baseline, 3 months, and 6 months. These exams included scans using MRI to measure changes in fat composition.

 


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Insulin and Alzheimer’s Demystified

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Since our previous post on this subject of insulin and Alzheimer’s Disease, on 12/24/2012, additional valuable information has become available. Click the Link below for an update.

To learn more about Alzheimer’s or see additional videos, visit http://itsh.bo/fJrKLc.

http://s3.amazonaws.com/chd-data/data/youzign/items/1914/media/copygiflink.gif


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Risk for Type 2 Diabetes Demystified

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Are You at Risk For Type 2 ?

Today marks the annual American Diabetes Association Alert Day®, a “wake-up call” asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. During its 75th anniversary, the Association continues its focus on ensuring that the public is aware of their risk for developing type 2 diabetes. The campaign will run through April 21.Beginning today, Americans will be urged to take the risk test at diabetes.org/alert and start living a healthy and active lifestyle. One way to do this is by joining or starting a team for one of the Association’s nationwide Step Out: ®Walk to Stop Diabetes® events, which happen primarily in October.     The Diabetes Risk Test requires users to answer simple questions about weight, age, family history and other potential risk factors for diabetes. Their results are reported as a numerical score indicating low or high risk for developing type 2 diabetes. Those at higher risk are encouraged to speak with their health care provider to learn more about ways to help reduce their risk or delay onset of the disease.“Awareness is crucial in the effort to Stop Diabetes,” said David Marrero, PhD, President, Health Care & Education, American Diabetes Association. “We’re asking the public to Take It. Share It. Step Out. Take one minute to take the risk test today, share it with your loved ones and get started getting active by getting involved in your local Step Out event.  The Diabetes Risk Test can be the first step in knowing your risk and helping us get closer to our vision of a life free of diabetes and all of its burdens.”The latest diabetes statistics show that one in three American adults are at high risk for developing type 2 diabetes.  Another 86 million American adults have prediabetes, which means that their blood glucose (sugar) is higher than normal, but not high enough to be classified as diabetes. What’s more, out of the nearly 30 million Americans with diabetes, one quarter of them, or about eight million, do not realize they have the disease. Recent estimates project that as many as one in three American adults will have diabetes in 2050 unless we take steps to Stop Diabetes®.You can be part of the movement to Stop Diabetes and get your free Diabetes Risk Test (English or Spanish), as well as information about diabetes and joining or starting a team for a Step Out event by visiting at  diabetes.org/alert or by calling 1-800-DIABETES (1-800-342-2383). Walgreens is supporting the American Diabetes Association Alert Day efforts and you can ask your local Walgreens pharmacist for a copy of the Diabetes Risk Test.  Although the campaign starts on March 24 and continues through April 21, the Diabetes Risk Test is available year-round.Diabetes Awareness and PreventionThe primary risk factors for type 2 diabetes are being , sedentary, over the age of 45 and having a family history of diabetes. African Americans, Hispanics/Latinos, Native Americans, Asian Americans and Pacific Islanders are at an increased risk, as are women who have had gestational diabetes or had babies weighing more than nine pounds at birth.Diabetes symptoms can include frequent urination, blurred vision and excessive thirst. However, these overt warning signs may not become manifest for many years. As a result, for many, diagnosis may come 7 to 10 years after the actual onset of the disease. Closing the diagnosis gap is critical to successful treatment and delaying or preventing some of its complications such as heart disease, blindness, kidney disease, stroke, amputation and death.Studies have shown that type 2 diabetes can be prevented or delayed by losing just 7 percent of body weight (such as 15 pounds if you weigh 200) through regular physical activity (30 minutes a day, five days a week) and healthy eating.Alert Day in Your CommunitySeven leading health organizations are collaborating this Alert Day to prevent type 2 diabetes. The American Diabetes Association, the American Heart Association, the American Medical Association, the Diabetes Prevention and Control Alliance, the National Association of County and City Health Officials, National Council of La Raza, National Council on Aging and the YMCA of the USA are creating awareness about the risk of type 2 diabetes. Today, the organizations will direct people to diabetes.org/million so the public can learn their risk for type 2 diabetes.  The organizations also are working together to determine the impact of delivering the YMCA’s Diabetes Prevention Program at no cost to adults 65 and older in 17 communities.The American Diabetes Association’s local offices are focused on enlisting the help of community organizations to promote Alert Day. To find out what activities are happening locally, visit www.diabetes.org.About the American Diabetes AssociationThe American Diabetes Association is leading the fight to Stop Diabetes and its deadly consequences and fighting for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. For the past 75 years, our mission has been to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both these sources is available in English and Spanish. 

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Get Your FREE Guide to Resources for Diabetes HERE!

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How common is Coronary Heart Disease (CHD)?

  • CHD causes round 74,000 deaths each year. That’s an average of 200 people every day
  • In the UK, there are an estimated 2.3 million people living with the condition
  • About one in six men and one in nine women die from the disease
  • Death rates are highest in Scotland and northern England
  • In the past couple of decades, deaths from CHD have nearly halved due to better treatments

Source: British Heart Foundation


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Posted on February 07, 2012 by The VRG Blog Editor

Gestational diabetes is a kind of diabetes that occurs during pregnancy. It can cause problems during pregnancy and in the newborn infant. Risk factors for gestational diabetes include being overweight, having a family history of diabetes, and ethnicity. Hispanics, African Americans, Native Americans, Pacific Islanders, Asians, and Asian Indians are at higher risk for developing this condition.

A just-published study examined dietary factors that could increase a woman’s risk of developing gestational diabetes. Women who ate the highest amount of animal fat before they were pregnant had about a 90% greater risk of developing gestational diabetes compared with women eating the lowest amount of animal fat. There was no association between vegetable fat and gestational diabetes. Cholesterol was also associated with an increased risk. The study authors suggest that even as simple a change as replacing 5% of animal fat with vegetable fat could reduce risk of diabetes. While women cannot change risk factors like ethnicity or family history of diabetes, moving away from (or eliminating) animal fat could markedly change their risk of gestational diabetes. “Our findings indicate that women who reduce the proportion of animal fat and cholesterol in their diets before pregnancy may lower their risk for gestational diabetes during pregnancy,” said senior author Cuilin Zhang, M.D., M.P.H., Ph.D., of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD).

To read more about this study see: http://www.nih.gov/news/health/jan2012/nichd-25.htm


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New School Lunch Nutrition Standards

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by Daniel J. DeNoon

January 25, 2012 — For the first time in 15 years, the National School Lunch Program has raised nutrition standards.

The new rules mean kids will see more fruits and vegetables every day. Portions will be smaller. Only low-fat or skim milk will be served. There will be a lot more whole grains. And schools will get more money — an extra six cents a meal — from the federal government.

But Congress in 2011 forbade the USDA from limiting servings of potatoes. The law also allows schools to count the tomato paste on pizza as a vegetable. But Agriculture Secretary Tom Vilsack says that won’t throw a monkey wrench into the new standards.

“It was a bit unfortunate that some groups had powerful friends in Congress and basically tried to sort of short-change [kids] and create some confusion with these standards,” Vilsack said at a news conference. “Our response was to set up minimum requirements. You have to have a minimum level of dark green vegetables, you’ve got to have a minimum level of red or orange or yellow vegetables.”

Celebrity chef Rachael Ray, who joined Vilsack in announcing the new standards, says the potato/pizza loopholes won’t keep the new rules from making school lunches healthier.

“OK, so congress left pizza a vegetable. But we are changing the game today,” Ray said. “That [lunch] tray is going to have leafy greens and colorful fruit on it. If one of the other vegetables happens to be pizza or French fries in some schools that day, it doesn’t negate the fact that on the tray there is going to be a goal, depending on grade level, of roughly 800 calories — and it will include vegetables and fruits.”

Vilsack said that schools will be encouraged to serve baked or roasted potatoes instead of French fries.

About 32 million U.S. kids eat school lunches. Many of these kids get half their daily calories from these meals.

New School Lunch Rules

Today’s rules mean that school lunches must:

  • Offer a minimum of 8 to 10 ounces of whole grains. No more than two desserts a week may be used to meet this minimum
  • Offer at least a half cup per week of dark green vegetables
  • Offer at least 3/4 cup red/orange vegetables for grades K-8, and at least 1 1/4 cups in grades 9-12
  • Offer at least a half cup of beans or peas
  • Offer at least a half cup of starchy vegetables. There is no limit on starchy vegetables
  • Offer at least a half cup of fruit in grades K-8 and at least 1 cup of fruit in grades 9-12
  • Offer at least a half cup (grades K-8) or 3/4 cup (grades 9-12) of “other vegetables,” which may be met with any of the above vegetables except for starchy vegetables
  • Allow tofu as a meat alternative
  • Get federal reimbursement only if they offer at least a half cup of a fruit or vegetable
  • Contain no fewer than 550 calories for grades K-5, 600 calories for grades 6-8, and 750 calories for grades 9-12
  • Contain no more than 650 calories for grades K-5, 700 calories for grades 6-8, and 850 calories for grades 9-12
  • Obtain less than 10% of total calories from saturated fat
  • Have zero trans fat
  • Limit salt according to grade level
  • Offer at least a cup of low-fat or skim milk

These minimum requirements for vegetables and fruits are far lower than the recommended portions. For example, while the minimum vegetable requirement adds up to 3/4 of a cup for grades K-8, the recommended amount is 3 3/4 cups.

“Kids will get six-and-a-half more cups of fruits and vegetables than they did before,” Vilsack said.

The cost of the new standards is expected to be $3.2 billion over the next five years.

There are new standards for school breakfasts, too, although schools will be given time to phase in the breakfast recommendations.

Although schools may phase in the new lunch recommendations over the coming year, Vilsack said that “several thousand schools” have already adopted the new school lunch plan.

Ray said school cooks would be getting new training, and get a chance to participate in healthy, tasty, and attractive recipe competitions. To start things off, Ray created a lunch menu served at the elementary school that served as a setting for today’s announcement. That menu was:

  • Tacos with turkey, cheese, lettuce, tomatoes, salsa, Mexican brown rice, and whole-grain flat bread
  • Black bean and corn salad
  • Mixed fresh fruits
  • Low-fat or non-fat milk

The new school lunch rules aren’t the end of the program. In coming months, the USDA will set new rules for vending machines on school campuses.

SOURCES:

USDA web site.

USDA news releases.

USDA news conference.


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11 Health Habits That Will Help You Live To 100

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Published inThe Huffington Post on 1/18/12

Authored By Deborah Kotz for U.S. News Health

CLICK HERE  TO READ THE WHOLE STORY:

http://www.huffingtonpost.com/2012/01/18/longevity-health_n_1211700.html?ref=email_share#s619077&title=Related_Video

So, What are the 11 Habits Cited?

1. Dont Retire
2. Floss Every Day
3. Move Around
4. Eat a Fiber-Rich Cereal For Breakfast
5. Get at Least Six Hours Of Shut-Eye
6. Consume Whole Foods, Not Supplements
7. Be Less Neurotic
8. Live Like a Seventh Day Adventist *
9. Be A Creature of Habit

10.Stay Connected
11. Be Conscientious

One of the biggest factors that determines how well you age is not your genes but how well you live. Not convinced? A study published in 2009 in the British Medical Journal of 20,000 British folks shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress — the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. (Recent research suggests that centenarians are 20 times as likely as the average person to have at least one long-lived relative.) Still, Thomas Perls, who studies the century-plus set at Boston University School of Medicine, believes that assuming you’ve sidestepped genes for truly fatal diseases like Huntington’s, “there’s nothing stopping you from living independently well into your 90s.” Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 11 habits and check out Perls’ lifetime risk calculator to see how long you can expect to live.

* Note This:

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it’s important to cherish the body that’s on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans and nuts, and get plenty of exercise. They’re also very focused on family and community.

CLICK HERE TO READ THE WHOLE STORY


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One of every two of you have a deadly disease that’s making you sick and will kill you, and 90 percent of you don’t even know you have it.

What’s worse is your doctor is not trained how to find it, and they are not even looking for it.

This problem will cost us $3.5 trillion over the next 10 years. It is bankrupting our economy. In 30 years 100 percent of our federal budget will be needed to pay for Medicare and Medicaid, leaving nothing for education, defense, agriculture, roads or even social security.

So what am I talking about? I’m talking about diabesity — the number one cause of obesity, heart disease, cancer, dementia and of course type 2 diabetes.

You might hear many terms used to describe this one basic phenomenon — a new epidemic of disordered biology and disease. It is the continuum of abnormal biology that ranges from mild insulin resistance to full-blown diabetes. We call it by many names. See if you recognize any of them: Read the rest of this entry


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Watching TV can make you Fat

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Watching TV can definitely make anyone fat.  No, not just because it is a sedentary activity, but because the information most commercials are giving is extremely misleading and really confusing, to say the least.

Most people who know me, know I am not a TV watcher. Actually, I don’t even have cable at home (A rare thing these days, I know.) Very often, I have no idea which show is the “latest craze” and which commercials are all the rave.

Last week the TV did catch my attention. I was at my parent’s house and my mom had the TV on in the background. I was helping her cook and I nearly chopped my fingers off because I couldn’t believe what I was hearing!

“Eat Cheerios to lower your cholesterol.” “Three or more glasses of skim milk a day are a great way to lose weight”. Then it got ugly “Splenda is just like sugar and is great for kids”.

The worst of them all (the one where my mother had to nearly restrain me from attacking the TV “There is nothing wrong with High Fructose Corn Syrup. It comes from corn and can actually be good for you.” I nearly passed out.

I can see why people are totally confused about healthy eating. I can also see why obesity, heart disease and Type 2 diabetes are at an all time high in this country and in many others as well.

After I was done hyperventilating, I decided to first turn the TV off (because my heart just couldn’t take anymore) and then write this newsletter to clear up a few misconceptions.

1. Cheerios biggest claim to fame is that eating them will help you lower your cholesterol. I am here to tell you that eating processed grains, especially in the form of cereal can actually make your cholesterol go up! The cholesterol study done showed how soluble fiber can help the body eliminate bad cholesterol from the body. Cheerios has 1 gram of soluble fiber per serving. Woop-dee-doo. Big deal. I can get 2 grams of soluble fiber from an apple, 3 grams from broccoli and carrots, and more than 4 grams from kidney beans. (Beat that Cheerio Man). Honestly, I don’t think there are many foods in a box that are healthy at all. They have to be highly processed to stay shelf stable, many times loading them up with chemicals and fillers that are making us gain weight. My recommendation is ditch the cereal and pick up some wholesome natural foods like fruits and veggies. Natural grains like brown rice, millet and quinoa are 10x’s better than any boxed cereal.

2. Milk does a body bad! That’s really what the commercial should say. Ok, that is not entirely true. Conventional milk does a body bad. If you have read the Dairy chapter in The Diet Solution Program, you know my stance on milk: Organic is a must and Raw Milk is even better. If you didn’t read my article on milk, you can read it here:

 

http://www.thedietsolutionprogram.com/articles.aspx?article=Is-Milk-really-Healthy?

But don’t go yet until you read #3.

3. Give Splenda to my children? Never! Splenda has not been out on the market long enough to show whether it is actually safe or not. Until then it is a public health experiment (No thanks, I don’t’ want to be your guinea pig). Being the organic chemistry nerd that I am, I know exactly how sugar is converted to Splenda. I will spare you the chem lesson but tell you that Splenda (or sucralose) is a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. Huh? Did you say pesticide? Yup. Many chemists believe this molecule resembles a pesticide much more than it resembles natural sugar. If this is still in debate, I will not be a test subject. I highly recommend you take yourself and your children out of this experiment as well. My tip: Stick to natural sweeteners like whole fruits, stevia and agave syrup and stay away from artificial sweeteners like Splenda, Equal and Sweet & Low.

I could probably go on and on. If I watched TV long enough (or if I actually purchased cable) I could probably find 10, 20, 100 more commercials that are giving us false info, all in the name of selling products.

Now, go shut the TV off will ya?

Read the Real Truth about Healthy Eating and Weight Loss and get started on your own fat loss and health goals right away.

For more Information about Weight Loss View the VIDEO:
NutriSystem, Inc.


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