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Health Benefits of Olive Oil



Health Benefits of Olive Oil by: solarbay

Why should you use olive oil? Well there are several reasons. Substituting olive oil, a monounsaturated fat, for saturated fats or polyunsaturated fats can:
• Reduce blood pressure
• Inhibit the growth of some cancers
• Benefit people at risk for or with diabetes
• Lessen the severity of asthma and arthritis
• Actually help your body maintain a lower weight

HEALTHY HEART BENEFITS
Atherosclerosis, also called hardening of the arteries, occurs when particles of LDL cholesterol stick to the walls of the arteries. Eventually these particles build up and form plaque. This plaque narrows the blood vessels and increases the work load of the heart in an effort to get oxygenated blood to the entire body. The result can be a heart attack or stroke.
Olive oil is rich in monounsaturated fat and antioxidants like chlorophyll, carotenoids and vitamin E. Scientists have identified a compound in olive oil called oleuropein which prevents the LDL cholesterol from oxidizing. It is the oxidized cholesterol that sticks to the walls of the arteries and forms plaque. Replacing other fats in your diet with olive oil can significantly lower blood pressure and reduce the risk of heart attack.


  CANCER INHIBITOR
A study published in the January 2005 issue of Annals of Oncology has identified oleic acid, a monounsaturated fatty acid found in olive oil, as having the ability to reduce the affect of an oncogene (a gene that will turn a host cell into a cancer cell). This particular oncogene is associated with the rapid growth of breast cancer tumors. The conclusion of the researchers was that oleic acid when combined with drug therapy encouraged the self-destruction of aggressive, treatment-resistant cancer cells thus destroying the cancer. Olive oil has been positively indicated in studies on prostate and endometrial cancers as well.
Unlike other fats, which are associated with a higher risk of colon cancer, olive oil helps protect the cells of the colon from carcinogens. A study published in the November 2003 issue of Food Chemistry Toxicology suggests that the antioxidants in olive oil reduce the amount of carcinogens 

formed when meat is cooked.
BLOOD SUGAR CONTROLLER
Diabetics or those at risk for diabetes are advised to combine a low-fat, high-carbohydrate diet with olive oil. Studies show this combination is superior at controlling blood sugar levels compared to a diet that consists entirely of low-fat meals. Adding olive oil is also linked to lower triglyceride levels. Many diabetics live with high triglyceride levels which put them at risk for heart disease.
ANTI-INFLAMMATORY PROPERTIES
The body uses the healthy fats in olive oil to produce natural anti-inflammatory agents. These anti-inflammatory agents can help reduce the severity of both arthritis and asthma. Uninflammed cell membranes are more fluid and better able to move healthy nutrients into the cells and move waste products out. A lower incidence of osteoporosis and dementia is found in areas where people consume large quantities of olive oil.
A FAT THAT HELPS YOU LOSE FAT
Sounds impossible, right? A study conducted on eight over-weight men published in the September 2003 issue of the British Journal of Nutrition yielded results that indicate a significant loss of body weight and fat mass can be achieved without increasing physical activity and making only one change in eating habits: the substitution of olive oil for saturated fats. The eight men were divided into two groups and for four weeks ate similar foods with the exception that the first group ate more saturated than unsaturated fats. The second group consumed the same number of calories as the first group, but the fats were mostly monounsaturated fat (olive oil). At the end of four weeks, the men from the second group were lighter and had a lower body-fat index than the men who ate the saturated fats.

IMPORTANT INFORMATION ON BUYING AND STORING OLIVE OIL
Exposure to light and heat can turn olive oil rancid. This destroys the healthy, antioxidant properties of the oil. Look for olive oil that is sold in darkly tinted bottles. Also, look carefully at the display in the grocery store. Are there glaring lights or sunny windows nearby? If so, you will want to check out some different stores. My favorite grocery store keeps the olive oil on the shelves closest to the floor and away from the fluorescent lights.
When you get home, find a dark, cool cupboard for storage. One suggestion is to pour some of the oil from the original container into a smaller container. The original container can be kept in the refrigerator for maximum protection. (The oil will become cloudy and more solid in the refrigerator.) The smaller container you select for your weekly supply of olive oil should be opaque and have a tight-sealing lid. Exposure to air is another enemy of the fragile antioxidants.
Confused about the different grades of olive oil? Extra-virgin olive oil is produced from the first pressing of the olives. It has the lightest flavor and contains the richest array of antioxidants. The next pressing of the olives produces fine virgin oil. Refined means that chemicals were used to extract the oil instead of pressing. Avoid refined olive oils. Pure olive oil is a blend of refined and virgin olive oils. I don’t recommend pure grade either. If you see the words cold pressed on a bottle of olive oil that means heat was not used when extracting the oil. Remember, heat destroys antioxidants, so cold pressed is a good thing.
One last thought on this subject. If you are considering switching to olive oil from other oils, you might be shocked when you first look at the differences in price. I’m a serious bargain hunter. I always buy generic and look for bulk discounts whenever possible. But even the most determined penny pincher understands that there are simply some things that are worth the extra money. Olive oil is one of them.


 solarbay
 lunabay
 phoenix media
visit me on twitter and facebook

Diabetes and Exercise

By: Alan Brown
the Health Network 




Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise.
 An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.

Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.

Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.

As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.



About the author:
Whether you are looking for renewed strength, energy and vitality in your life, drug-free relief from arthritis and joint pain, bookmark this blog. Updates are twice a week.


Alan Brown's mission is to better people’s lifestyles by substantially improving their health and or their financial status.



The Basics of a Healthy Diabetes Diet




The Basics of a Healthy Diabetes Diet

The number of people developing diabetes is steadily increasing. Balancing your diet when you are diagnosed with diabetes can be challenging. For diabetics, a healthy diabetes diet is the essence to healthy living along with exercise, of course.The diet plan of an individual is based on height, weight, age, sex, physical activity and nature of the disease conditions.




   

3 Days to Better Health- Let me Show You How


In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.



That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.



Day 1: Nutrition

Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.

You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.


Day 2: Exercise

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).

It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!


Day 3: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).


Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, expand on this information. Day 1 research more about Nutritional Supplements, 
Day 2 research more about Nutrition and so on. I guarantee after 3 days you'll feel more confident about reaching your goal towards better health.



About the author:  thesolarbay

How to Avoid Diabetes in Seven Steps



Hi all, I’m Alan Brown a Social Media Strategist. I have taken on the mission to make as many people as possible aware of this insidious disease; diabetes. I write for the The Health Network.
I’m also part owner of  Solar Bay Media and involved in some of the “Bay Media” family.



By Winefred McHenry

No one’s allowed to say that you can easily avoid diabetes and sometimes even reverse diabetes naturally. But studies clearly show that avoiding diabetes and actually even reversing mild diabetes is not that difficult.

And, since we’re clearly in the midst of a type 2 diabetes epidemic, learning how to avoid diabetes and how to reverse diabetes is vitally important.

What was once called adult-onset diabetes is now showing up in many more adults and an ever-growing number of teens and children. Over 24 million Americans have diabetes and worldwide the numbers are rapidly approaching 300 million. And the problems caused by diabetes are scary.

•Blindness,
•Kidney failure,
•Damaged nerves,
•Circulation problems,
•Leg and foot amputations,
•And a high heart disease risk.

How to Avoid Diabetes in Seven Steps

The great news is that learning how to avoid type 2 diabetes and even sometimes reverse diabetes is easy. But it takes strong commitment and persistence to make the lifestyle changes that reduce your risk for diabetes.

However, by sticking with these seven simple steps, you can also lower your chance of diabetes complications, heart disease and some cancers:

1. Make exercise a priority. Working your muscles with regular physical activity greatly improves circulation and your ability to use insulin and absorb glucose. Studies show that just taking a brisk half-hour walk every day reduces your risk of developing type 2 diabetes by 30%. And adding more physical activity during the day reduces your diabetes risk even more.

2. Maintain a healthy weight. Being overweight is the major cause of type 2 diabetes. It increases your risk by seven times. Obesity makes you 20 to 40 times more likely to develop diabetes than someone at a healthy weight. But, if you’re overweight, losing just 7% to 10% of your current weight can cut your chance of developing diabetes in half. Healthy permanent weight loss is the best thing you can do to decrease your diabetes risk.

3. Eliminate refined carbohydrates. Sugar, sugary soft drinks, fruit drinks and fruit juice, white bread, white rice, white pasta and other refined carbohydrates cause a fast and furious rise in blood sugar. Eating these high glycemic foods greatly increases your risk of developing diabetes.

4. Focus on plant foods. A diet high in fiber foods, such as colorful vegetables, beans, fresh fruits and 100% whole grains lowers your risk of diabetes and helps keep your appetite and calories under control.

5. Choose healthy fats. The fats you eat affect your diabetes risk one way or another, so it’s important to learn bad fat good fat differences. Fats found in omega 3 fish, such as salmon and tuna, raw nuts, seeds, whole grains and olive oil help to lower your risk of diabetes and heart disease. Whereas trans fats do just the opposite by contributing to diabetes.

6. If You Smoke, Quit. Diabetes is just one of the many smoking health risks on the long list of health problems caused by tobacco use. Smokers are at least 50% more likely to develop diabetes than nonsmokers.

7. Manage blood pressure and cholesterol. Diabetes, high cholesterol and high blood pressure all damage blood vessels. And when they team up together, they increase your risk for heart attack, stroke and other deadly conditions. But if you exercise regularly, eat for great health and manage your weight, you can lower blood pressure and cholesterol naturally.

Although following these guidelines for how to avoid diabetes or even reversing diabetes naturally requires commitment, focus and persistence, diabetes is highly preventable. And so our results are up to each of us.

 angelbea  
 #diabetics #diabetes #nutrition #diet