As Diabetes and Pre-diabetes continue to be prevalent in one third of the US, we must find ways to empower ourselves away from insulin sensitivity and all the complications that go with it. Some of the best foods that help us do this are satisfying, nutrient dense, fibrous, and/or satiating. What are they?
Beans/Legumes. Plant based proteins are where it’s at for you, the environment, and sustainability. But legumes have been on my daily menu since I was born! They are inexpensive, nutritious, and delicious! Most varieties are rich in B vitamins, calcium, potassium, magnesium, and fiber with a very low glycemic index – which helps better prevent or manage diabetes
Greens. The amount of vegetable servings we need is so high that it’s just smart to include greens of your choice daily. They have a variety of minerals, antioxidants, and vitamin C. In addition to leafy greens, most garden vegetables (think broccoli & squashes) fall into this category. This helps diabetics reduce inflammation, cellular damage, and nourish their microbiome – and yes, green juices count but it’s better to eat them!
Apple Cider Vinegar. Known to help alkalize the body and a great base for salad dressing, this liquid has been shown to help with glycemic control.
Nuts. Almonds, Brazil nuts, Cashews, Hazelnuts, Macadamia, Pecans, Pistachios, and Walnuts. (Peanuts are technically legumes). Each variety may have it’s special characteristics but as a group, they are known to reduce inflammation, blood sugar, A1C readings, and cholesterol; and also to improve heart health.
Garlic. It’s a species of the Allium family like onions. In addition to being a seasoning for centuries, it’s low calorie and nutrient dense containing B and C vitamins, manganese, Selenium, and fiber. It’s reputed to improve blood glucose management, hypertension, and cholesterol.
Seeds. Flaxseeds, Chi Seeds, Watermelon Seeds, Pumpkin Seeds, Sesame Seeds, Basil Seeds, the list goes on and on. These tiny seeds are large on health health, filled with omega-2 fats, fiber, and protective lignans. They are know to help decrease heart disease risks and improve blood sugar levels.
Tofu Shirataki Noodles. High in konjac root extract fiber which keeps you satiated longer, it also reduces blood sugar levels and improves heart disease risks in rat studies. They do seem fishy unless well rinsed before using.
Avocados. This is a fruit encompassing healthy fats, carbohydrates, and high fiber so it’s a fruit most diabetics can welcome.
BGANGSTA is an acronym that will help you remember the various strategic ways to better distance yourself from Diabetes complications.
If you’ve been infected with COVID19 in the past, are you protected already? Should you still get the vaccine? Are you ever at risk to get COVID19 again? These are some great questions circulating the social media scene, so let’s get the facts out there so people are empowered to make great health decisions.
So if you’ve already had COVID the good news is that 98% of recovered people have produced antibodies against the spike protein found in COVID19. Whether you suffered through symptoms or barely realized you were fighting off the infection, your immune system has delivered some internal protection which seems to last between 6-8 months for most folk. This is still a bio-individual process so recovered individuals will vary in the amount of time they are protected – and no one knows for sure how long the natural protection is. So the urgency of going out and getting the vaccine is low; but the need to get the vaccine is still there. We do have studies and confidence in the vaccine protection, so the CDC is recommending that all adults get this vaccine even if they have recovered from COVID in the past. Covid-recovered people can get re-infected a second time AND a study showed that reinfected people can carry the virus without symptoms increasing the risk for super-spreading. If we are ever to live in a covid-free world, we have to stop the spreading! S
At this time it’s not clear how effective natural immunity is against the COVID-19 variants which are present globally. The current Pfizer and Moderna vaccines seem to show efficacy against the variants.
To effectively progress to the vision of a covid-free world, we must remain vigilant with our protective measures of washing hands well, wearing a mask, social distancing, and avoiding crowds.
We can’t avoid the plastic in this world – I’ve tried. It is everywhere, from food storage, food wraps, disposable cups and lids, takeaway restaurant containers, store-bought yogurt cups, electric kettles, coffee & espresso makers.
It is impossible in today’s society to go plastic-less. So we have to create an awareness of how much plastic is excessive, and how to reduce its use when combined with foods and heat. Why do we need to reduce this usage? Because certain chemicals used to produce the plastic, like BPA and many others, can leach out of the plastic and into the consumables. Then upon consumption they can lead to health problems like metabolic disorders (think obesity) and reduced fertility. Should be really be concerned about this?
Well, according to Harvard Medical School Women’s Health Watch, plastic is not just one particular thing – but a spectrum of many different components. Which means that your plastic container can have a variety of different chemicals and proportions of them. Generally over the long term of usage, the effects of these chemicals add up and can lead to a variety of health issues. So the more we expose ourselves to it, the longer we expose ourselves to it, the more we combine it with heat and consumables, the higher our risks to adverse health issues.
Because I’m a health coach and have access to various toxin testing, I’ve learned how high my BPA content is – and I strive to eat clean and safely. So I’m thinking if I actively work hard to avoid the plastics, and my BPA content is so high… how high is it for someone who doesn’t yet have the awareness?
Aside from BPA – Bisphenol A, Phthalates are harmful for the male reproductive system. In addition to phthalates, there are a number of chemicals shown to leach out and create estrogenic activity. This is not a great thing. So when a plastic is deemed by the FDA to be microwave safe, there could still be other toxins used in the manufacturing of that plastic that could still be leached. When there are other options, like ceramic-glass, which can be used equally well in microwaves, it just makes good sense to avoid putting the plastic in a delicate position of harming your health.
Fancy coffee houses will be brewing in stainless steel machinery, which is great – but if they pour into plastic/paper cups, then we’re back in the same ball game. It’s nice when you can take your stainless steel tumblers into these coffee shops.
Key Takeaways. Avoid putting plastics in the microwave! Skip packaging when possible. Reduce hot beverages when brewed in plastic components. Bring your own cups to coffee houses.
Demyelinating diseases include any issue where there is damage to a myelin sheath. A myelin sheath is the protective fatty layer that surrounds nerve fibers which connect the brain and spinal cord. Some of these diseases include multiple sclerosis, transverse myelitis, and neuromyelitis optica. In these conditions the body’s immune system attacks the myelin sheath, and the result is increasing pain and dysfunction with thinking, speaking, seeing, moving, eating, or walking – and it’s progressive.
So that made me think HOW can we protect or increase myelin? My research has brought me to these items listed as nutrition for our myelin. For those most at risk for these demyelinating disease, THIS is what you can focus on for the best way to nourish your myelin.
Omega-3 fatty acids; especially DHA
Vitamin D
Vitamin C
Iodine
Zinc
Choline
Lecithin
Vitamin B12
Cholesterol
Iron
Lithium
Vitamin K2
Biotin
Folate/Vitamin B9
Pantothenic Acid/Vitamin B5
Copper
Phosphatidylserine
There are so many foods that make up these nutrients, so work with a nutritional therapist to get a meal plan that ensures optimal nutrition for increasing your myelin. The thought is that the disease will be damaging some, so the theory is that your body is busy increasing it at a faster rate and delaying major damage.
Some supplements that also increase myelin include:
Ashwagandha
SAMe
Grape Seed Extract
Lion’s Mane
Ginkgo
Quercetin
There are food sources for some of these to keep in mind, and for the supplements – please contact a professional trained in naturopathic supplements who can prescribe and offer you locations where the standard and purity of the supplement is top-notch. I can connect you to a naturopathic practitioner if you reach out to me and tell me your general location. Remember to discuss all dietary changes with your practitioner – because your practitioner will know best about your illnesses, medications, and any interactions.
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