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Saturday, November 22, 2014

5 #Diet Tweaks That Will Cut Your #Diabetes Risk

News that can help today! Not in the far off future.-Angelbea.
woman eating applepilotbaymedia
If someone you love has ever struggled with the scourge of diabetes, you know what a devastating disease it can be.
Roughly 25.8 million Americans have diabetes, according to the American Diabetes Association, and pre-diabetes — higher than normal blood glucose levels, but not yet high enough to be diagnosed as diabetes — affects one in three U.S. adults over the age of 20. Diabetes is a leading cause of heart disease, kidney disease and stroke, and its other complications include blindness, amputation, impotence and nerve damage.
But type 2 diabetes is a relatively preventable disease if you live a healthy lifestyle and learn to Eat It to Beat It. Several studies suggest that belly fat is most strongly correlated with risk factors such as insulin resistance, which sets the stage for the disease, and reducing belly fat through exercise and a healthy diet are the two best ways to prevent and manage the disease.
While you’re at it, consider adopting these healthy dietary habits to help reduce your risk.
Eat red fruits
A recent study suggests that eating a diet rich in anti-inflammatory flavonoids, particularly anthocyanins—compounds that give fruits their red or purple color, could offer protection from type 2 diabetes.
Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest intakes of flavonoids, particularly from berries and red grapes, had lower insulin resistance and better blood glucose regulation.
Reach for pumpkin seeds
A study at the University of North Carolina at Chapel Hill found that people who consumed the most magnesium in foods and from vitamin supplements (200 milligrams per 1,000 calories) were about half as likely to develop diabetes over the next 20 years as people who took in the least magnesium (100 milligrams per 1,000 calories). Large clinical trials testing the effects of magnesium on diabetes risk are needed to determine whether a causal relationship truly exists.
Researchers also found that as magnesium intake rose, levels of several markers of inflammation decreased, as did resistance to the effects of the key blood sugar-regulating hormone insulin. Higher blood levels of magnesium also were linked to a lower degree of insulin resistance.
Pumpkin seeds and dark chocolate are two of the best food sources. Pair one-quarter cup of pumpkin seeds with just one square of 70 percent chocolate, and your daily need is met!
Eat the whole thing
Simply swap a glass of apple juice for a whole apple and you’ll not only dodge a ton of added sugar and additives, but you may also lower your risk for diabetes, according to a study by the Harvard School of Public Health.
Researchers found that people who ate at least two servings each week of certain whole fruits — particularly blueberries, grape, and apples — reduced their risk for type 2 diabetes by as much as 23 percent in comparison to those who ate less than one serving per month. Conversely, those who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent.
Swapping three glasses of juice a week with three servings of whole fruit was associated with a 7 percent risk reduction! The high glycemic index of fruit juice, which passes through the digestive system more rapidly than fiber-rich fruit, may explain the results.
Ditch acid
A study of more than 60,000 women found that an acidic diet that includes more animal products and processed foods than fruit and vegetables was linked to a number of metabolic problems including a reduction in insulin sensitivity. According to the study, women with an “acid load” in the top quartile had a 56 percent increased risk of developing type 2 diabetes compared with the bottom quartile.
Alkaline foods like vegetables, fruits and tea counter acidity.
Give red meat the red light

Thursday, November 20, 2014

Fighting Pain, #Inflammation, #Arthritis

Hi Angel Bea here, I want to thank everyone for their generous donations.
I will be donating this mmoney to a local hospitable.
This blog has information that can help you in the present, not some far away future.
The exercise and diet can be easily incorporated into to your daily routine, without disruption.

 Today I will discuss: What is Ginger and How is it Used?

Ginger is a rhizome, and is akin to a carrot with multiple stems. It is remarkably simple to use. It is available as a powder which can add instant flavor to favorite dishes such as soups and chili. In addition, fresh ginger is available here to be used sliced or grated and cooked.

Healthy Eating Tips: How to Add Ginger to Your Day

Ginger is adding international style and flair to dishes in fashionable restaurants, so why not bring some of that great flavor home to your kitchen? After these tips, please see below for a recipe featuring ginger.

Ginger is used often in Chinese cuisine, where it gives dishes a touch of spiciness. In the U.S., ginger is widely available as a powdered spice, and this makes a handy pantry item. Fresh ginger provides even more flavor and aroma and can be found right in your supermarket. Look for fresh ginger that is firm to the touch and not wilted, dried out or moldy. Choose fresh ginger that is organically grown in the U.S.

To use fresh ginger, remove the dark peel and cut a section of the light colored root. Finely chop the ginger and it is ready to use in recipes for cooked dishes.

Making Fresh Ginger Tea

Fresh ginger tea can be made by adding finely chopped ginger to boiled water, letting it steep for 2-3 minutes, and then straining out the ginger.

Learn about many more herbs here: Herb Guide

And don't forget about including anti-inflammatory foods like ginger in your routine. Here is a recipe featuring ginger from my book, The Fat Resistance Diet, an anti-inflammatory program.

Vegetarian Curry

Here is a family style recipe that uses several powerful anti-inflammatory ingredients, and features cruciferous veggies and antioxidant-rich beans.

2 tablespoons olive oil
1 cup onion, chopped
3 cloves garlic, minced
4 teaspoons ginger, minced
1 cup crushed tomatoes
3 cups water
1 teaspoon turmeric
1 teaspoon cumin
1 teaspoon cardamom
1/2 teaspoon sea salt
Freshly ground black pepper, to taste
8 cups cauliflower florets
2 cups cooked kidney or garbanzo beans
1 cup peas
1/2 cup parsley, chopped

1. In a large heavy-bottomed pot, heat the olive oil over medium heat and add onion, garlic and ginger. Sauté for about 5 minutes on medium. Add crushed tomatoes, water, turmeric, cumin, cardamom, salt and black pepper, stirring to mix.

2. Add the cauliflower, beans and peas, stirring to coat with sauce. Cover pot and simmer for 7-8 minutes, until cauliflower is fork tender. Add parsley, stirring to combine, and then serve over rice, quinoa, or millet. Serves 4.

I hope you enjoy the healthy pleasure of ginger this wintertime.
PS don't forget to hit the donation button :).