http://www.healthybalance.com/index.php/healthy-tips/ en amy@healthybalance.com Copyright 2010 2010-03-11T20:06:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/regulating-blood-sugar-with-gestational-diabetes/ I'm 30 weeks preggo w/gestational diabetes... how can I learn to keep my sugar regulated w/o feeling like I’m eating all the time? http://www.healthybalance.com/index.php/healthy-tips/article/regulating-blood-sugar-with-gestational-diabetes/#When:20:06:00Z diabetic-living, diet-nutrition 2010-03-11T20:06:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/sweet-advice-for-spring-allergies/ For most of us, it’s been a long cold winter. Nothing sounds better right now than a warm spring day. However, with spring comes spring allergies. If spring allergies ruin the season for you, making some healthy changes now could help you better cope with spring’s allergens. Put sugar on hold. Did you know that sugar can provoke an inflammatory response that is identical to an allergic immune response? If you eat a lot of sugar—and are prone to allergies—you can actually make your allergy symptoms worse. Sugar can cause your cells to swell and aggravate allergic inflammation you are already experiencing You see, sugar acts to suppress your immune system. When you develop allergy symptoms, it is because your immune system goes a little whacky and identifies common, everyday things like pollens and dust as threats to your health. Its response is inflammation, in the form of runny nose, cough, watery eyes or rash. Sugar hides in a lot of today’s processed foods. Not only in candy, ice cream, cookies, pastries and sweet desserts but also in granola bars, flavored yogurts, pre-packaged trail mixes and commercial cereals. Did you know that a can of soda pop has about 12 teaspoons of sugar in it? If the first ingredient on a package label is sugar, then there is more sugar in the product than anything else. Fructose, lactose, dextrose, corn syrup, sugar, sorbitol, mannitol, malitol and xylitol are all names for sugar. The granola bar that lists whole grain as its first ingredient and follows with a list of three or four sugars may well be as sweet as cotton candy. Sugar also hides in carbs like potato chips and white bread, carbs which quickly convert to sugar in your body. Saying no to sugar When that sugar craving calls you, try a piece of fruit or cheese. If you must give in, have a cup of herbal tea with a half-teaspoon of honey. Honey is twice as sweet as sugar and impacts blood sugar levels less dramatically. Sugar dulls your sensitivity to the natural sugars in fruit. After you kick your sugar habit, fruit may taste better than ever. The more fruit you eat, the better! Building resistance to allergies is all about building better overall health. These healthy choices will help you keep your immune system on track, not out of whack. • Eat organic fruit and vegetables when you can. Wash or peel non-organic produce. • Choose local fruits and vegetables in season to reduce your exposure to chemicals. • Opt for whole grains. They convert to sugar more slowly and give you more vitamins, minerals and protein. • Supplement with a good multi-vitamin/mineral. • Avoid milk and other dairy products, especially if they are not organic. • Exercise every day to move your immune fluids through your body and boost immune function. http://www.healthybalance.com/index.php/healthy-tips/article/sweet-advice-for-spring-allergies/#When:21:19:00Z health-wellness 2010-03-10T21:19:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/brain-foods/ I am getting ready to study for the bar exam. I wondered if there are any “brain” foods that will help me concentrate during this time? http://www.healthybalance.com/index.php/healthy-tips/article/brain-foods/#When:14:31:00Z diet-and-exercise, diet-nutrition 2010-03-08T14:31:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/red-yeast-rice-and-cholesterol/ Recent research suggests that the supplement red yeast rice, which is a product of yeast grown on rice, may be helpful in lowering bad (LDL) cholesterol levels. A study released (Am J Cardiology 2010; 105) states that 2,400 mg of red yeast rice twice daily was just as effective as the medication pravastatin in lowering LDL cholesterol levels. The study states that the use of red yeast rice may be helpful for those that are intolerant to the statin medications. The Mayo Clinic reports that there has been some debate between the U.S. Food and Drug Administration (FDA) and the pharmaceutical industry as to whether red yeast rice is a drug or a dietary supplement. Red yeast rice contains several compounds known as monacolins, which may help to inhibit cholesterol synthesis. At this time I would urge caution when it comes to solely relying on a supplement for lowering cholesterol levels. I advise those that wish to lower cholesterol to work with your healthcare team and follow the advice of your doctor. Dietary changes can also help to lower cholesterol. I suggest that you include several cholesterol lowering foods into your diet. Begin by having oatmeal or oat bran in the morning. Focus on reducing the amount of saturated and trans fats in your diet (red meat, butter, whole milk, processed chips, crackers, cookies etc). Include omega-3 fatty acids like mackerel, herring, salmon and albacore tuna. You may include nuts such as almonds, walnuts, pecans and hazelnuts as a snack (but watch portion sizes as the calories can add up). Finally, you may wish to include foods that are fortified with plant sterols (margarines, orange juices etc), as these can help block the absorption of cholesterol. http://www.healthybalance.com/index.php/healthy-tips/article/red-yeast-rice-and-cholesterol/#When:14:20:00Z diet-and-exercise, diet-nutrition 2010-03-08T14:20:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/where-should-i-shop/ People wanting to eat healthier and improve their diet should begin by making smart choices in the grocery store. A great place to start is to determine where to go when you get into the grocery store. A common mistake that people make is that they spend the majority of their time in the middle aisles of the store. There lies foods that are generally higher in sodium, trans fats, and calories and many contain few essential nutrients like fiber, vitamins and minerals, and phytochemicals. Although some healthy items can be found in the store’s center (certain spices, brown rice, whole wheat breads and pasta), in order to achieve a healthy and “successful” grocery shopping experience, I urge you to spend limited time in the middle of the store…and more time at the perimeter. One can find many healthy options around the edges of the grocery establishment. Spend more time in the produce section and choose vibrantly colored fruits and vegetables. Try to choose a new fruit or vegetable to try each week and get your kids involved in the process. Let them pick out one that looks interesting or one that they would like to try. Plan meals ahead of time and try to choose a few vegetarian options including many different colors of fruits and vegetables. For example, choose dark green kale or spinach for an entrée salad base. Top with fresh strawberries or dried cranberries, cherry tomatoes, carrots, red/yellow pepper etc. Select a variety of vegetables for a black bean salad (black beans, green peppers, jalapeno peppers, tomatoes, cilantro, avocado, etc). Next travel to the dairy section and be sure to select low fat products such as milk, 2% cheese and low fat yogurt. Plan for a healthy snack by mixing a smoothie in the blender and include ice, low fat yogurt, and fresh strawberries. Now stop by the meat section and choose the leanest selections that you can find. Focus on fresh fish like salmon, albacore tuna and herring for the omega-three fatty acids. Choose boneless skinless chicken and lean turkey. Try to limit intake of red meat and it is a good idea to plan for having meat dishes a few days during the week but also include a few days of vegetarian dishes. http://www.healthybalance.com/index.php/healthy-tips/article/where-should-i-shop/#When:16:40:00Z diet-and-exercise, diet-nutrition 2010-03-03T16:40:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/slow-down-you-eat-too-fast/ Is your life a rush? A rush to get to school or work in the morning? A rush to down your lunch before it’s time to get back to work? Rush hour traffic on the way home, where you rush through dinner in order to get to evening activities on time? Apart from raising stress levels, blood pressure and irritability, rushing through the days of your life has another bad effect: weight gain. Recent studies have shown that when people rush through their meals and eat their food quickly, they end up consuming more calories. As you know, you essentially gain weight when you consume more calories than you burn off in daily activities. You see, eating is one of those human experiences that is meant to be pleasurable. As such, when you eat, your body releases hormones that give you that pleasurably satisfied feeling of being full. When you eat too quickly, those hormones do not have give you that feeling of satisfaction—and so you crave more food. And, eat more food. You’ve got to make that mouthful last. In a recent study conducted by University of Rhode Island, people reported greater satiety and ate about ten percent fewer calories when they ate slowly than when they wolfed down their food. Another study at Athens University Medical School in Greece and Hammersmith Hospital, Imperial College in the UK pinpointed the cause. When researchers served participants equal quantities of ice cream, more of the specific “satisfaction” hormones were released when they ate their ice cream in 30 minutes than when they ate it in five minutes. A third study, done at the Graduate School of Medicine, Osaka University, Japan, reported that people who eat their food in a rush are three times as likely to be overweight. Tips for eating less by eating more slowly 1. Set you alarm 15 minutes earlier. Give yourself time for a relaxed breakfast. Did you know people who eat breakfast are less prone to being overweight than those who skip it? 2. Pack a lunch and eat in the break room. Spending less time en route to a restaurant—or in the lunch line—will give you more time to take lunch slow. While you’re at it, pack raw fresh fruits and veggies and your sandwich on 100% whole wheat bread or pita. 3. Slow cook a slow supper. When you know evening plans are going to put the squeeze on the dinner hour, prepare ingredients for a slow cooker meal the day before and get it cooking before you leave the house for the day. 4. Never eat on the run. Stop whatever you are doing so you can appreciate your meal. If you can’t stop, wait until you can. 5. Chew the fat. No matter what your day is like, indulge in a little Zen eating. Before dinner, take a few deep breaths to relax. Sit down when you eat. And, in that moment that you take a bite of food, be present to the taste and texture on your tongue. Chewing your food slowly and thoroughly means less fat in the long run. http://www.healthybalance.com/index.php/healthy-tips/article/slow-down-you-eat-too-fast/#When:19:47:00Z diet-and-exercise, health-wellness 2010-02-26T19:47:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/carnivores-and-colon-cancer/ There has been some confusion regarding whether eating meat may be linked to increased incidence of colon cancer. Many studies have been completed on this topic and the results vary greatly. Bottom line? Eating meat is linked with increased risk of colon cancer, but the type of meat, quantity and method of preparation all play factors in the equation. Research indicates that freshly prepared meats have less of an impact on colon cancer than overly processed meat. For example, freshly prepared chicken/poultry, lean beef and pork are better choices than processed meats such as bacon, bologna, salami, sausages, hot dogs, pepperoni, corned beef, and jerky. The preparation also plays a role in incidence of colon cancer. The higher the temperature that the meat is cooked at (the more well done the meat is) the greater the incidence of colon cancer. Well-done meats contain carcinogens called heterocyclic amines (HCA’s) and polycyclic aromatic hydrocarbons (PAH’s). These form when the protein and/or fat in meat gets very hot. The black/charred portion of the meat contains the dangerous HCA’s. The quantity of meat consumed may also play a role in cancer incidence. Research suggests that eating more than 3-5 ounces of meat per day can increase risk of death from cancer. Should we all become vegetarians? Not necessarily. However, in order to reduce incidence of colon cancer, we should follow a few recommendations. First, clean up the rest of your diet. If you choose to continue to enjoy meat, make sure that that the rest of your diet consists of heart healthy/cancer fighting foods like fruits, vegetables, whole grains, beans, nuts and seeds. Next, change the method of preparation of meat. Instead of cooking at high temperatures, reduce the temperature and simply cook meat slower and longer. Finally, it is helpful to marinade the meat in mixtures containing a variety of spices (rosemary, thyme, basil), which can help reduce the amount of HCA’s that are formed. Keep in mind that you can grill any plant-based foods at high temperatures without worry about the HCA formation, as it is the protein component that has the impact on HCA’s. http://www.healthybalance.com/index.php/healthy-tips/article/carnivores-and-colon-cancer/#When:19:49:00Z diet-and-exercise, diet-nutrition 2010-02-19T19:49:00-05:00 http://www.healthybalance.com/index.php/healthy-tips/article/a-little-cabbage-with-big-benefits/ In your quest to include more vegetables in your diet, are you tired of reruns? Is it the same show every week? Carrot and celery sticks, lettuce salad, broccoli yet again? It’s easy to fall into a vegetative state when contemplating the same vegetables on your plate night after night. If you’re looking for a way to add interest to your veggie intake, here’s a little guy with a big nutrient punch: The Brussels sprout. Originally cultivated in Belgium, hence its name, the Brussels sprout now grows throughout Europe and North America, most predominantly in California. Brussels sprouts are especially favorites at CSA farms and backyard garden plots. If you’ve never tasted a homegrown Brussels sprout—or one grown locally—you’re in for a nice surprise. These little cabbages are big on flavor and offer a multitude of culinary options. Scientific studies on Brussels sprouts have shown them to: • Enhance your immune system. The phytonutrients found in Brussels sprouts and other cruciferous vegetables not only make you better able to fend off the common cold, they also beef up your defenses against cancers. To be specific, eating just three to five 1 cup servings of Brussels sprouts, broccoli, kale, cabbage or cauliflower a week reduces risks of lung, colon, breast and ovarian cancers. It seems the nutrients in Brussels sprouts help the liver detoxify your body more efficiently. In a study of women in Singapore, a city with high air pollution levels, non-smokers who ate Brussels sprouts and other cruciferous vegetables lowered their risk of lung cancer by 30%. Smokers in the same study reduced their lung cancer risk by 69%. • Reduce risks of stroke and heart disease. Brussels sprouts are not only high in vitamin C—a heart health vitamin—they also contain indole-3-carbinol, a phytonutrient that helps maintain healthy cholesterol levels. • Promote skin and joint health. With a whopping 1122 IU of vitamin A and 669 IU of beta-carotene in each one cup serving, Brussels sprouts defend your body against infection while promoting soft and radiant skin. In addition, other studies have shown cruciferous vegetables can protect against some forms of rheumatoid arthritis. • Protection during pregnancy. With 93.6 mg of folic acid in each one-cup serving, Brussels sprouts help the fetus’ nervous system to develop correctly. Folic acid deficiency during pregnancy is linked to neural tube defects like spina bifida and other birth defects—and is the most common vitamin deficiency in the world. When you buy fresh Brussels sprouts, store them unwashed and untrimmed in the vegetable compartment your refrigerator in a plastic bag (they last for about ten days). Better yet, buy a large quantity and freeze them. Simply blanch in boiling water for two to three minutes, drain and freeze in freezer bags. They will last for up to a year. Pan Seared Brussels Sprouts 1 1/2 pounds Brussels sprouts, trimmed and halved lengthwise 4-5 cloves garlic peeled and thinly sliced lengthwise 2 Tbsp extra virgin olive oil sea salt and freshly cracked pepper to taste 1. Wash, trim, and half Brussels sprouts; peel and slice garlic. 2. Fill a large pot with about 1 inch water. Once water boils, add Brussels sprouts, and steam until tender, 4-5 minutes. Remove and set aside. 3. While Brussels sprouts steam, heat olive oil over low heat in a large pan. Add garlic cloves and sauté΄ for 10 minutes. 4. Add Brussels sprouts to pan, and turn up heat to medium high. Stirring frequently, sear Brussels sprouts and garlic until they become golden and a little crispy. Make sure garlic doesn’t burn. 5. Season with salt and pepper to taste. Serve immediately or chill for a vegetable plate. http://www.healthybalance.com/index.php/healthy-tips/article/a-little-cabbage-with-big-benefits/#When:21:22:00Z diet-and-exercise, health-wellness 2010-02-17T21:22:00-05:00