Wednesday, January 13, 2016

Blood Sugar Control is in Your Hands

Blood sugar fluctuations can result in a roller coaster ride effect within your body.  The struggle to regulate the moment by moment changes can often seem overwhelming.   Many people "give up" as the attempts, one by one, fail.  The first step to control is to have an informed plan in mind.

I believe an understanding of an individual's lifestyle must be a primary focus early in the research of diabetic control and change.  Considerations in food choices, movement of the body, water intake, supplementation and mindset must be approached to yield better results and encourage a change back to health.

Today's tip to consider concerns a supplement that may help in controlling blood sugar.  Consider taking 1000mg of olive leaf extract daily into your diet. This supplement has been shown to lower blood sugar by 20% within three months.  Research on this herb was conducted in Israel studies and demonstrate remarkable effect on the blood sugar total numbers.  The herb works by blocking the absorption of carbohydrates in the digestive tract.

To be effective, the olive leaf extract must contain a minimum of 18% active ingredient, oleuropein. Always remember to check with your MD before starting any supplement and check and monitor blood sugar levels daily.

Watch this site for more alternative concepts to address this and other disorders.


Monday, December 14, 2015

Super Power Protein Snack

1.    Eggs – 6 grams protein/70 calories

2.    Greek Yogurt – 15-20 grams protein.

3.    Nuts – any type will do. Watch because they are calorie dense.

4.    Turkey – 3 ounces =  25 grams protein/140 calories. Deli meats are high in sodium.

5.    Cottage Cheese – ½ cup/14 grams protein/81 calories.

6.    Protein Shakes – 20-25 grams protein/@300 calories. Vegans – pea or brown rice protein. Avoid store bought protein shakes due to sugar load.

7.    Lentils – 1 cup/22 grams protein/@300 calorie/less than 1 gram fat.

8.    Tofu or Tempeh – low calorie/high protein. Absorbs flavors but it is soy.

9.    Pumpkin Seeds – 8 grams protein/1 ounce. Calorie dense, so watch portion size.

10. Nut Butters – 7 grams protein/2 Tablespoons

Tuesday, May 24, 2011

Start Weight Loss Today: Add Negative Calorie Foods

Having trouble jump starting the weight loss? Start today by adding negative calorie fruits and vegetables to a balanced diet. By definition, no food is "negative" in calories completely; however, there are several tasty and healthy foods that provide seemingly less calories than is expended in breaking them down in digestion and absorption.

Eating these "negative calorie foods" listed below will help those wanting to lose weight to consume fewer calories and encourage healthy food choices. This will be the door to permanent weight loss.

All people need balance and a certain amount of calories and nutrients for a strong and healthy body. Use negative calorie foods to balance calorie intake to increase loss. Combining these food choices with good protein sources will help control appetite and increase metabolic burn. Loss of muscle is avoided by the amino acids found in protein. Also, due to the slow rate of digestion of proteins in the body, feelings of fullness are sustained thereby lowering food intake.

Vegetable Negative Calorie List

  • Asparagus
  • Broccoli
  • Fennel
  • Leek
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Lettuce
  • Peppers
  • Radish
  • Spinach
  • Tomato
  • Turnip 

Fruit Negative Calorie List

  • Apricot
  • Blackberry
  • Mandarin Orange
  • Melon Cantaloupe
  • Peaches
  • Grapefruit
  • Guava
  • Honeydew Melon
  • Lemon
  • Plums
  • Raspberry
  • Strawberry
  • Tangerine
  • Watermelon

Friday, October 8, 2010

From Cupboard to Cure

The health of America stands at a crossroad of decision. The “modern” path seems to be directing and leading us to crisis. Faster preparation, increased processing and more additives decrease the nutritional value of our daily food resulting in weight gain, declining immune systems and ever-increasing health issues of devastating consequence. These consequences are both physical and financial. We are crippling our lives individually and as a nation with a fork and a spoon.
I believe that nutrition plays the most crucial key in the future of America. We must change how we look at food and what we allow into our food, if we are to survive and thrive.  I believe that change comes on education. My vision is to educate and inform one person at a time to a greater understanding of our nutritional needs. I believe that the continuance of the species in health mandates that better choices must be made in food selection, food quality, portion control and balance. I believe that nutrition education must again return to the classroom in order to underscore the importance of proper nutritional needs.
For me, this is a journey of self-education. Having spent my life without this understanding, I desire that others not pass through the health issues that I have faced. Having survived a stroke and diagnosis of diabetes, I have learned that the human body will seek health when supplied with a balance of nutrients. By personal experience, I know restoration can be achieved; health can be reborn, with a personal commitment toward change. 
Teaching this concept, through classes, through individual counseling and through writing can start the journey toward wellness. Each person requires a unique individual presentation. I believe that with the quality of training and education offered by BlueSky Wellness Center and my 24+ years of classroom experience that programs can be developed to meet these individual needs.   
My vision is for the health of America through example, instruction and resource development. I believe that nutritional training and instruction is the first step in honoring the whole person. It is the building block that supports a firm foundation to face the future.

Monday, August 16, 2010

Reinvent Yourself and Your Future

               The power to reinvent yourself is within your grasp. The essence of a new you lies deep inside your being. The opportunity for a new beginning and a new future is already inside, waiting to emerge.
                 Parents often struggle with the memory of past parenting mistakes and the consequences they witness in their child’s behavior. The first key to reinventing yourself as a parent is to make the choice to change. It is human nature to resist change but it is, foremost, a choice. Look at your daily dealings with your child. Ask the question, “What are they learning?” As a witness to your decisions and attitudes, children are the re-creation of you. Give them values and decision-making skills that will carry them forward into their future with promise and peace.
                 The second key to reinvention is rescheduling overbooking. There are so many choices for activities today that they have clouded the parenting message. Overbooking yourself and your children can lead to fatigue and burnout. The risk of over-stimulation can alter the ability to find peace and calm in the push of society.  Reinvent the way your family spends their activity time. Schedule both rest and quiet time as a means of restoration.
                 A third consideration to reinventing yourself lies in the question, “Is your WHY strong enough?” As you change your actions and reactions, resistance to change rears it’s head again. Is your desire to change strong enough to resist habitual patterns?  Do you desire a different path for your family, even when it seems easier to go back to old ways? To quote Churchill, “Never give up!” It is the only way to win the war.
                 Remember to take the time to notice small successes. Small successes are still successes. Applaud yourself and your child for making change. Children are the unique extension that allows mortals to live forever. The words of Pablo Casals (1876-1973) reflect the reasons for our reinvention. May they inspire you and your children to move toward greatness.
                  “ Each second we live is a new and unique moment of the universe, a moment that will never be again. And what do we teach our children? We teach them that two and two make four, and that Paris is the capital of France. When will we also teach them what they are?        
     We should say to each of them: Do you know what you are? You are a marvel. You are unique. In all the years that have passed, there has never been another child like you.
Your legs, your arms, your clever fingers, the way you move. You may become a Shakespeare, a Michelangelo, a Beethoven. You have the capacity for anything. Yes, you are a marvel. And when you grow up, can you then harm another who is, like you, a marvel? You must work, we must all work, to make the world worthy of its children.”
            The power of reinvention is that the future is bright and full of possibilities once more. Pick the future you desire for yourself and your children and run quickly towards the promise of tomorrow.  

Friday, November 20, 2009

Sublime Sleep

In planning for a super night’s sleep, think about methods that are conducive to slumber. Examine the patterns you have already in place and determine areas for improvement. Some basic rules apply that enhance the journey to productive sleep.

Don't drink alcohol within four hours of bedtime because it will cause shallow sleep. Limit coffee or other caffeine-laden beverages from noon on. Your afternoon jolt may risk your evening rest: The stimulating effects of caffeine last up to 12 hours. Also, beware of pain medications that are caffeine based.

As evening approaches, lower lights (at least by 8PM) to inform your body that night approaches.

Limit exercising in the final three hours prior to your bedtime. Exercise can act as a stimulate to the body and interrupt sleep patterns.
After going to bed, don’t spend time watching the clock. Checking it every few minutes to see how little time you have left to sleep will only make you more anxious and increase alertness. If sleep does not come within a reasonable time frame, get up. Turn to a relaxing activity (reading, listening to music, warm bath) and return to bed later.
If sleep still seems impossible, remain horizonal and relax. Even reclining in a sleeping position can aide the body in it's restoration and repair. Happy dreams!

Natural Sleep Herbal Options

Herbal supplementation can aide in producing restful, restorative sleep. Choose options that offer best results for you. Check with your doctor before using supplements if you are taking other medications.

Kava Kava: Considered a natural tranquilizer that can reduce anxiety, thereby promoting sleep. Don't take with alcohol, tranquilizers or antidepressants.
Hops: may help relax the nervous system. Don’t use if pregnant; may cause upset stomach in some people.
Valerian Root: reliable treatment for nervousness and insomnia. Mildly unpleasant odor and taste; high doses can cause headaches and grogginess.
Chamomile: soothe nerves and promote relaxation. Beware, if you have hay-fever allergies, you may be allergic to chamomile as well.
Passionflower: calming effect on the central nervous system. Avoid if you are taking medication for hypertension.