Sarah Michelle Gellar (born April 14, 1977, is an American actress and producer. In 1983)
Part 2 Continuation of foods not to eat!
Fats and Oils: Limit saturated fats and refined vegetables oils. Eliminate food with trans fats and other bad fat. This includes margarine, lard or partially hydrogenated oils found in cookies, cakes, pastries, doughnuts, chips, fried foods, candy and most chocolate.
Meats, Poultry and Fish: – Eliminate red meats high in saturated fats and other fatty cuts of meat – ribs, bacon, sausage, hot dogs, pepperoni, salami, bologna and other packaged meats, plus most hamburgers. Also avoid fried fish, meats and poultry, as well as poultry skin.
Dairy and Eggs: Cut out cream and any cream products, such as full-fat cream cheese, sour cream, cream sauces, whipped cream and ice cream. Limit the use of butter, eggs and full-fat cheeses and eliminate whole milk, 2% reduced fat milk and whole milk.
Beans, Nuts and Seeds: Stay away from any bean soups or chili that contain sausage, bacon, ham or other high fat meats. Also avoid all salted nuts and seeds, as well as those roasted in oils.
Fruits and Vegetables: Eliminate fried vegetables and fruits, vegetables with butter, cheese or cream sauces and fruits with cream or whipped cream. Also avoid fruit drinks and fruit juices. One cup of fruit juice has no fiber and up to 10 teaspoons of high glycemic sugar.
Excess Salt: Average salt consumption in the U.S. is 10-15 grams a day. The National Academy of Sciences recommends 3-8 grams. To cut your salt intake in half, limit table salt and avoid chips, salted nuts and popcorn and most prepared, canned and packaged foods.
Liquids: Avoid all sodas, milk shakes, fruit juice and fruit drinks and greatly limit or totally eliminate caffeine and alcoholic beverages.
Your body’s an amazing machine with an extraordinary network of systems operating inside you right now. Healthy food provides the nutritional fuel necessary to keep you running smoothly and prevent breakdowns.
As you learn what unhealthy foods to avoid, start today replacing the foods NOT to eat with the very best foods to eat for great health.
QUOTE FOR WEDNESDAY
Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.
Joseph Addison(1 May 1672 – 17 June 1719) was an English essayist, poet, playwright, and politician.
A New Generation’s Health Care and Dieting
Today our topic is future generations using healthier habits in their lifestyles with eating foods healthier overall for their bodies but still being able to treat yourself to foods not necessarily the best to be eating on a regular basis (Ex. Fast Foods. Even though their trying to be healthier their still not an item to be eating every day). I’m a female at midlife and am within my body mass index and still with some muscle tone which ending line is doing good but if you think I have natural high metabolism your dreaming. If you live on eating not 3 but 6 small meals a day with a limited about of calories, carbohydrates, and low fat you will allow your metabolism to stay at a steady level and it’s not for a few days, weeks or months but your regular way of living with treating yourself to foods now & than but know when you do that you cause your regular diet to go back 4 days and slow down the metabolism. If you’re in your regular body mass index at that point great and watch what you eat the next few days with going back on your regular healthy foods but if not in the therapeutic BMI and you want to lose weight than no treats yet. Now we’ll get to the proper and improper foods to eat in one second. Eating healthy foods in your regular life will help you not only with keeping your weight at a nice weight but as you grow older you decrease a lot of diseases caused by eating foods high in fat, cholesterol=in time blockages in the arteries can happen causing cardiac problems. Eating foods high in carbohydrates, calories, and sugars will just put high probability that you will become overweight especially if you’re not doing any work-out or activity other than work and regular daily activities. Becoming overweight or just eating foods that are unhealthy or even both can cause many problems as getting older (Obesity, Diabetes II, Hypertension, blockages in the arteries=Coronary Artery Disease and more). The younger you are the easier it is to change but even being older you can change (its putting your mind to it). So for both age groups it just takes being a strong person and discipline but also knowing when you mess up in your diet and activity to restart the regular dieting/exercise that you do with making it less mess ups in the diet. You need to know when you do mess up yuu probably put yourself back 4 days in your diet. So lets cover foods to avoid: Cereals: So-called “healthy” cereals are the worst foods you can possibly eat at the start of the day.
-Breakfast Cereals: So-called “healthy” cereals are the worst foods you can possibly eat at the start of the day.
They are usually loaded with sugar and refined carbs, which are some of the most fattening ingredients in existence.
Starting your day off with a processed cereal will spike your blood sugar and insulin levels. When your blood sugar crashes a few hours later, your body will call for another snack high in refined carbs.
This is the blood sugar roller coaster that is familiar to people on high-carb diets.
Seriously… READ the label. Most breakfast cereals, even those with health claims like “low-fat” or “whole grain” on the package, are usually loaded with sugar.
If you’re hungry in the morning, eat breakfast… but choose something unprocessed and that has protein in it (like eggs and veggies).
If you really must eat cereal for breakfast, find one that doesn’t include sugar or highly refined grains.
Bottom Line: Most commercial breakfast cereals are high in sugar and refined carbs, which are highly fattening and extremely unhealthy.
-Agave nectar (or Agave syrup) is often marketed as a natural alternative to sugar and high fructose corn syrup.
The problem with Agave, is that it is not healthy at all. If anything, it is even worse than sugar.
One of the main reasons sugar is so unhealthy, is that it contains excessive amounts of the simple sugar fructose.
Whereas sugar contains 50% fructose, Agave contains as much as 70-90%!
Of course, small amounts of fructose from fruit are fine, but consuming excessive amounts from added sugars can have devastating effects on metabolic health (4).
High amounts of fructose can cause insulin resistance and chronically elevated levels of the fat storing hormone insulin (5, 6).
It can also cause high triglycerides, elevated blood sugars, harmful effects on your cholesterol, abdominal obesity and a ton of other metabolic problems (7).
If you think you’re doing your body a favor by replacing sugar with Agave, think again. You’re actually making things worse.
=Whole Wheat Bread
Whole wheat is often recommended as a healthy alternative to refined wheat.
Instead, use a natural sweetener that is low in fructose.
Well… it’s true. Whole wheat is, at the very least, “less bad” than refined wheat.
But one of the main problem with most whole grain foods, is that they aren’t made from actual whole grains. It is a marketing ploy.
Almost without exception, the grains have been pulverized into very fine flour that is just as easily digestible and spikes blood sugar just as fast as the refined grains.
In fact, whole wheat bread has a glycemic index (a measure of how quickly foods spike blood sugar) that is just as high as regular white bread (8).
Whole wheat bread might contain a little more fiber and some more nutrients, but there really isn’t much difference when it hits your system.
Plus, there really is NO nutrient in wheat (whole or refined) that you can’t get in even greater amounts from other foods.
There are some grains out there that seem to be healthy for people who can tolerate them, but wheat definitely does NOT belong in that category.
Many studies show that wheat (even “heart-healthy” whole wheat) can lead to health problems, especially in people who are sensitive to gluten (9, 10, 11).
Bottom Line: Whole wheat bread is usually not made with actual whole grains. It spikes blood sugar just as fast as white bread and can contribute to various health problems.
Bottom Line: Agave is even higher in fructose than sugar and high fructose corn syrup. Excessive fructose consumption is strongly associated with obesity and all sorts of metabolic diseases.
-Granola: If granola is made with real ingredients, it certainly can be healthy.
But it suffers from the same problem as most other “health foods.”
-Low Fat Yogurt:
Low Fat Yogurt: This food yogurt is often considered to be a healthy food… and it is.
But the problem is that most yogurt found in stores is low-fat yogurt… which is highly processed garbage.
When food manufacturers remove the fat from foods, they taste terrible. That’s why they add a whole bunch of other stuff to compensate for the lack of fat.
In the case of yogurt, they usually add sugar, high fructose corn syrup or some kind of artificial sweetener.
But new studies are showing that saturated fat is actually harmless… so low-fat yogurt has had the good stuff removed, only to be replaced with something that is much, much worse (12, 13).
There is also no evidence that dairy fat contributes to obesity. In fact, one study showed that people who ate the most high-fat dairy products were the least likely to become obese!
When the food manufacturers start mass producing them, they alter them in a way that they aren’t healthy anymore.
Granola contains some healthy ingredients like oats and nuts, but when you add sugar and oil to it and combine it in a package that encourages overconsumption, then it isn’t healthy anymore.
Check out tomorrow our Part 2 our list of more foods not to eat!
A New Generations Health Care and Dieting Center
Today our topic is future generations using healthier habits in their lifestyles with eating foods healthier overall for their bodies but still being able to treat yourself to foods not necessarily the best to be eating on a regular basis (Ex. Fast Foods. Even though their trying to be healthier their still not an item to be eating every day). I’m a female at midlife and am within my body mass index and still with some muscle tone which ending line is doing good but if you think I have natural high metabolism your dreaming. If you live on eating not 3 but 6 small meals a day with a limited about of calories, carbohydrates, and low fat you will allow your metabolism to stay at a steady level and it’s not for a few days, weeks or months but your regular way of living with treating yourself to foods now & than but know when you do that you cause your regular diet to go back 4 days and slow down the metabolism. If you’re in your regular body mass index at that point great and watch what you eat the next few days with going back on your regular healthy foods but if not in the therapeutic BMI and you want to lose weight than no treats yet. Now we’ll get to the proper and improper foods to eat in one second. Eating healthy foods in your regular life will help you not only with keeping your weight at a nice weight but as you grow older you decrease a lot of diseases caused by eating foods high in fat, cholesterol=in time blockages in the arteries can happen causing cardiac problems. Eating foods high in carbohydrates, calories, and sugars will just put high probability that you will become overweight especially if you’re not doing any work-out or activity other than work and regular daily activities. Becoming overweight or just eating foods that are unhealthy or even both can cause many problems as getting older (Obesity, Diabetes II, Hypertension, blockages in the arteries=Coronary Artery Disease and more). The younger you are the easier it is to change but even being older you can change (its putting your mind to it). So for both age groups it just takes being a strong person and discipline but also knowing when you mess up in your diet and activity to restart the regular dieting/exercise that you do with making it less mess ups in the diet. You need to know when you do mess up yuu probably put yourself back 4 days in your diet. So lets cover foods to avoid:
-Cereals: So-called “healthy” cereals are the worst foods you can possibly eat at the start of the day.
They are usually loaded with sugar and refined carbs, which are some of the most fattening ingredients in existence.
Starting your day off with a processed cereal will spike your blood sugar and insulin levels. When your blood sugar crashes a few hours later, your body will call for another snack high in refined carbs.
This is the blood sugar roller coaster that is familiar to people on high-carb diets.
Seriously… READ the label. Most breakfast cereals, even those with health claims like “low-fat” or “whole grain” on the package, are usually loaded with sugar.
If you’re hungry in the morning, eat breakfast… but choose something unprocessed and that has protein in it (like eggs and veggies).
If you really must eat cereal for breakfast, find one that doesn’t include sugar or highly refined grains.
Bottom Line: Most commercial breakfast cereals are high in sugar and refined carbs, which are highly fattening and extremely unhealthy.Agave nectar (or Agave syrup) is often marketed as a natural alternative to sugar and high fructose corn syrup.
=Agave nectar – The problem with Agave, is that it is not healthy at all. If anything, it is even worse than sugar.
One of the main reasons sugar is so unhealthy, is that it contains excessive amounts of the simple sugar fructose.
Whereas sugar contains 50% fructose, Agave contains as much as 70-90%!
Of course, small amounts of fructose from fruit are fine, but consuming excessive amounts from added sugars can have devastating effects on metabolic health (4).
High amounts of fructose can cause insulin resistance and chronically elevated levels of the fat storing hormone insulin (5, 6).
It can also cause high triglycerides, elevated blood sugars, harmful effects on your cholesterol, abdominal obesity and a ton of other metabolic problems (7).
If you think you’re doing your body a favor by replacing sugar with Agave, think again. You’re actually making things worse.
Whole Wheat Bread
Whole wheat is often recommended as a healthy alternative to refined wheat.
Instead, use a natural sweetener that is low in fructose.
Well… it’s true. Whole wheat is, at the very least, “less bad” than refined wheat.
But one of the main problem with most whole grain foods, is that they aren’t made from actual whole grains. It is a marketing ploy.
Almost without exception, the grains have been pulverized into very fine flour that is just as easily digestible and spikes blood sugar just as fast as the refined grains.
In fact, whole wheat bread has a glycemic index (a measure of how quickly foods spike blood sugar) that is just as high as regular white bread (8).
Whole wheat bread might contain a little more fiber and some more nutrients, but there really isn’t much difference when it hits your system.
Plus, there really is NO nutrient in wheat (whole or refined) that you can’t get in even greater amounts from other foods.
There are some grains out there that seem to be healthy for people who can tolerate them, but wheat definitely does NOT belong in that category.
Many studies show that wheat (even “heart-healthy” whole wheat) can lead to health problems, especially in people who are sensitive to gluten (9, 10, 11).
Bottom Line: Whole wheat bread is usually not made with actual whole grains. It spikes blood sugar just as fast as white bread and can contribute to various health problems.
Bottom Line: Agave is even higher in fructose than sugar and high fructose corn syrup. Excessive fructose consumption is strongly associated with obesity and all sorts of metabolic diseases.
= Low Fat Yogurt:
Low Fat Yogurt: This food yogurt is often considered to be a healthy food… and it is.
But the problem is that most yogurt found in stores is low-fat yogurt… which is highly processed garbage.
When food manufacturers remove the fat from foods, they taste terrible. That’s why they add a whole bunch of other stuff to compensate for the lack of fat.
In the case of yogurt, they usually add sugar, high fructose corn syrup or some kind of artificial sweetener.
But new studies are showing that saturated fat is actually harmless… so low-fat yogurt has had the good stuff removed, only to be replaced with something that is much, much worse (12, 13).
There is also no evidence that dairy fat contributes to obesity. In fact, one study showed that people who ate the most high-fat dairy products were the least likely to become obese! Keep in mind portions matter!!
When the food manufacturers start mass producing them, they alter them in a way that they aren’t healthy anymore.
=Granola – Grampla contains some healthy ingredients like oats and nuts, but when you add sugar and oil to it and combine it in a package that encourages overconsumption, then it isn’t healthy anymore.
Granola: If granola is made with real ingredients, it certainly can be healthy. But it suffers from the same problem as most other “health foods.” when sugar is in high amounts sugar (like many breakfast granola bars). So read the amount of glucose in a serving including the fats and carbs with calorie couut.
Come back tomorrow and see the continuation of my list of bad foods in the diet that you may think are healthy.
QUOTE FOR TUESDAY
Part 2 Diabetes and Health
RISK FACTOR FOR TYPE DIABETES ONE:
Although the exact cause of type 1 diabetes is unknown, genetic factors can play a role. Your risk of developing type 1 diabetes increases if you have a parent or sibling who has type 1 diabetes. Based on research, we also know that genes account for less than half the risk of developing type1 disease. These findings suggest that there are other factors besides genes that influence the development of diabetes. We don’t know what these factors are, but a number of different theories exist. Environmental factors, such as exposure to a viral illness, also likely play some role in type 1 diabetes. Other factors that may increase your risk include: The presence of damaging immune system cells that make autoantibodies. Sometimes family members of people with type 1 diabetes are tested for the presence of diabetes autoantibodies. If you have these autoantibodies, you have an increased risk of developing type 1 diabetes. But, not everyone who has these autoantibodies develops type 1.
Dietary factors. A number of dietary factors have been linked to an increased risk of type 1 diabetes, such as low vitamin D consumption; early exposure to cow’s milk or cow’s milk formula; or exposure to cereals before 4 months of age. However, none of these factors has been shown to cause Race. Type 1 diabetes is more common in whites than in other races.
Geography. Certain countries, such as Finland and Sweden, have higher rates of type 1 diabetes.
RISK FACTORS FOR DIABETES TYPE 2 AND PREDIABETES
Researchers don’t fully understand why some people develop prediabetes and type 2 diabetes and others don’t. It’s clear that certain factors increase the risk, however, including:
Weight. The more fatty tissue you have, the more resistant your cells become to insulin.
Inactivity. The less active you are, the greater your risk. Physical activity helps you control your weight, uses up glucose as energy and makes your cells more sensitive to insulin. Exercising less than three times a week may increase your risk of type 2 diabetes.
Family history. Your risk increases if a parent or sibling has type 2 diabetes.
Race. Although it’s unclear why, people of certain races — including blacks, Hispanics, American Indians and Asians — are at higher risk.
Age. Your risk increases as you get older. This may be because you tend to exercise less, lose muscle mass and gain weight as you age. But type 2 diabetes is also increasing dramatically among children, adolescents and younger adults.
Gestational diabetes. If you developed gestational diabetes when you were pregnant, your risk of developing prediabetes and type 2 diabetes later increases. If you gave birth to a baby weighing more than 9 pounds (4 kilograms), you’re also at risk of type 2 diabetes.
Polycystic ovary syndrome. For women, having polycystic ovary syndrome — a common condition characterized by irregular menstrual periods, excess hair growth and obesity — increases the risk of diabetes.
High blood pressure. Having blood pressure over 140/90mm Hg is linked to an increased risk of type 2 diabetes.
Abnormal cholesterol levels. If you have low levels of high-density lipoprotein (HDL), or “good,” cholesterol, your risk of type 2 diabetes is higher. Low levels of HDL are defined as below 35 mg/dL.
High levels of triglycerides. Triglycerides are a fat carried in the blood. If your triglyceride levels are above 250 mg/dL, your risk of diabetes increases.
RISK FACTORS FOR GESTATIONAL DIABETES
Any pregnant woman can develop gestational diabetes, but some women are at greater risk than are others. Risk factors for gestational diabetes include:
Age. Women older than age 25 are at increased risk.
Family or personal history. Your risk increases if you have prediabetes — a precursor to type 2 diabetes — or if a close family member, such as a parent or sibling, has type 2 diabetes. You’re also at greater risk if you had gestational diabetes during a previous pregnancy, if you delivered a very large baby or if you had an unexplained stillbirth.
Weight. Being overweight before pregnancy increases your risk.
Race. For reasons that aren’t clear, women who are black, Hispanic, American Indian or Asian are more likely to develop gestational diabetes.
The key not to get diabetes is taking Prevention Measures (especially regarding type II) but even diagnosed with diabetes there are measures you can take in helping to control the glucose and decreasing the chances of increasing the side effects of what it can cause to the human body organs overtime especially cardiac disease, kidney disease, neuropathy, retinopathy to blind from having hyperglycemia frequently over years; in time it thickens the blood making circulation difficulty effecting tissues furthest from the heart= feet/lower extremities where skin ulcers occur for not getting enough oxygen to the tissues in the feet or lower extremities that can lead to necrosis causing amputation of toes to foot to below knee amputation to even above knee amputation. It also increases chance of heart attack and stroke. PREVENTION first and CONTROL second when diagnosed with DM, is so vitally important.
So help control your diabetes through diet (eating a low glucose or sugar diet=1800 to 2000 calories a day as your m.d. prescribes for you), weight (get in therapeutic weight range), and practice healthy habits. My blog can help those in wanting to prevent diabetes by helping you lose weight by eating 6 low glycemic meals a day which allows low fat, low carbohydrates, low sugar keeping your baseline glucose at a steady level and low sugar level more on a regular basis with still treating yourself to occasional high glycemic meals when you’re in ideal weight. Follow this plan and in the first week eating like this I lost 5lbs or more and in the second week another 5lbs and since 1 to 2 lbs. per week . If you don’t, you put your diet 3 days back. To learn more about healthy habits in your life with diet, some exercise, and how to reach your ideal weight like I am doing come to my website healthyusa.tsfl.com . This would definitely benefit you in prevention but if diagnosed with diabetes always check with your doctor regarding diet, activity, and new health habits you may start, especially through this program and make the alterations you need to do as your m.d. recommends. Recommended is have your m.d. give you clearance to start this program if diagnosed with DM. I lost 22lbs already and I’m not obese by the body mass index. Join me and go to healthyusa.tsfl.com. No charge, no fee, no gimmick, no donations and no hacker. It’s just obtaining information about how to live your life healthier, even your family or friends (if interested) get involved in being healthier with possibly spreading this great news to make a healthier USA for ALL age groups. Thank you for your time and I hope I have spread some light on someone. When I made this a routine in my life it got so EASY since I put health before my taste buds desires. It took time for not cheating with the food but it worked.
QUOTE FOR MONDAY
Obesity can prone an individual to diabetes mellitus 2 so read this now:
Part 1 DIABETES and HEALTH
Diabetes Mellitus (DM) is a complex chronic disease involving disorders in carbohydrate, protein, and fat metabolism and the development of macro-vascular, micro-vascular, neurological complications that don’t occur over a few nights or weeks or months. It is a metabolic disorder in where the pancreas organ ends up causing many disruptions in proper working of our body. The pancreas is both an endocrine and exocrine gland. The problem with diabetes is due to the endocrine part of the pancreas not working properly. More than 1 million islet cells are located throughout the organ. The three types of endocrine cells that the pancreas excretes into our blood stream are alpha, beta, and delta cells. The alpha cells secrete glucagon (stored glucose), beta secrete insulin, and delta secrete gastrin and pancreatic somatostatin. A person with DM has minimal or no beta cells secreted from the pancreas, which shows minimal or no insulin excreted in the person’s bloodstream. Insulin is necessary for the transport of glucose, amino acids, potassium, and phosphate across the cell membrane getting these chemical elements into the cell. When getting these elements into the cells it is like the cell eating a meal and the glucose, being one of the ingredients in the meal, is used for energy=fuel to our body; the glucose inside the cells gets carried to all our tissues in the body to allow the glucose to be utilized into all our tissues so they can do their functions (Ex. Getting glucose into the muscle tissue allows the muscles to have the energy to do the range of motion in letting us do our daily activities of living, like as simple as type or walk). The problem with diabetes is the glucose doesn’t have the insulin being sent into the bloodstream by the pancreas to transfer the glucose across the cell membrane to be distributed as just discussed. Instead what results is a high glucose levels in the blood stream causing hyperglycemia. It should be apparent that when there is a deficit of insulin, as in DM, hyperglycemia with increased fat metabolism and decreased protein synthesis occur ( Our body being exposed to this type of environment over years causes the development of many chronic conditions that would not have occurred if DM never took place in the body, all due to high glucose levels starting with not being properly displaced in the body as it should be normally.).
People with normal metabolism upon awaking and before breakfast are able to maintain blood glucose levels in the AM ranging from 60 to 110mg/dl. After eating food the non-diabetic’s blood glucose may rise to 120-140 mg/dl after eating (postprandial), but these then rapidly return back to normal. The reason for this happening is you eat food, it reaches the stomach, digestion takes place during digestion the stomach brakes down fats, carbohydrates, and sugars from compound sugars to simple sugars (fructose and glucose). Than the sugars transfer from the stomach into the bloodstream causing an increase in sugar levels. Now, your body uses the sugar it needs at that time throughout the entire body for energy and if still extra sugar left in the bloodstream that isn’t needed at that time to be utilized it now needs to go somewhere out of the bloodstream to allow the glucose blood level to get back between 60-110mg/dl. That extra glucose first gets stored up in the liver 60-80% and then gets stored in our fat tissue=fat storage=weight increase. Unfortunately this doesn’t take place with a diabetic since there is very little or no insulin being released by the pancreas and over time due to the high blood glucose blood levels (called hyperglycemia) problems arise in the body over years. When diabetes occurs there is a resolution and you have the disease the rest of your life. You need to control your glucoselevel. 2 TYPES OFDM: a.)Diabetes I & b.) Diabetes ll. We have risk factors that can cause disease/illness; there are unmodified and modified risk factors. With unmodified risk factors we have no control in them, which are 4 and these are: Heredity, Sex, Age, Race. Now modified risk factors are factors we can control, 3 of them that you can control is your weight, diet and health habits (which play a big role in why many people get diabetes II). Look at what the Mayo Clinic (www.mayoclinic.com /health/diabetes)says about risk factors: See Part 2 tomorrow! 😉
QUOTE FOR THE WEEKEND
“The liver also adapts to our dietary intake of cholesterol. If we are consuming too much, the liver will produce less and if we are consuming too little cholesterol, our bodies will produce more. Typically our bodies produce all of the cholesterol we need. As long as our liver and gall bladder are functioning well, bile will remove excess cholesterol from the body. Fiber in the diet prevents bile from being reabsorbed in the body.”
June Rousso June Rousso, Ph.D