caribbeanandworldrecipes

August 5, 2012

Healthy With Multiple Sclerosis Series: Diet Is the Cornerstone

Cover of "The MS Recovery Diet"

Cover of The MS Recovery Diet

There are several books and websites about diet and MS in the world. There is the MS Recovery Diet. The Swank Diet. The Best Bet Diet. The Overcoming Multiple Sclerosis Diet. Dr. McDougall’s Diet. And more recently the Wahls Diet. Do we really need another diet?

We do if it is easier to follow and relies on a common thread found in all the diets just mentioned. There’s no official name for the diet I used (I’m not so self-important to name it after myself), but it could be called an anti-inflammatory diet or an alkaline diet, with an MS twist.

Each of the above diets work from the principle of reducing inflammation and thus the immune response. Some do it be reducing fat. Others by eliminating common allergens. Others by taking an intensive nutritional approach meant to repair damage. What they all have in common is goal of reversing the acidic state of our bodies associated with the Standard American Diet.

If you have looked at any of these diets, you know they can seem daunting. Most focus on what you can’t have. In my own journey, it took me a while to realize the better approach is to focus on what you CAN have. That’s why I love the anti-inflammatory/alkaline approach.

The anti-inflammatory/alkaline approach starts from the premise that there are foods that reduce your body’s inflammation. That’s because these foods replenish your body with vitamins, minerals, phytonutrients and essential fatty acids necessary for proper cellular functioning. Those foods are also supportive of cellular repair.*

In contrast, when we eat a lot of acid-producing food (or are very stressed), our body goes searching for minerals to stay in balance. It finds them most often in our bones. When our body has to search for the minerals it needs to stay in balance we are drained of energy. Our immune system is also weakened.

So the most doable approach is to load up on alkaline producing foods (I prefer 80% for those with MS). Here’s how that looks:

· Fruits and vegetables, especially green leafy vegetables. There really is no limit here. Kale, sweet potatoes, broccoli, cucumbers, bok choi, zucchini, watermelon, mango, avocados, and pineapple. Eat them raw; eat them cooked, but eat them. Make them the center piece of every meal, not just the side dish.

· Most nuts and seeds are great alkaline, mineral-rich sources of minerals and should be incorporated into your diet.

· Eat whole grains, especially the following: brown rice, quinoa, amaranth, kasha, oats and millet. It is best to find out if you have a gluten sensitivity, as that has been associated with MS.

· Be watchful of animal products. Dairy has been shown to create an immune response that aggravates MS. If you are eating meat, be sure it is as clean and free of hormones and antibiotics as possible.

· Finally kick your junk food and sugar habit. They provide no nutritional benefit, are highly acidic and only contribute to fatigue, weight gain and other problems.

Now a word of caution. Don’t do what I did and make all these changes at once. I promise, you’ll come after me if you try.

Instead try one. Try the easiest one – eating more fruits and vegetables. Aim for 6 to 9 cups a day.

Once that feels comfortable, move onto the next step. Soon you will be loading your plate with veggies, topping it with a few seeds or nuts, adding a whole grain and voila, you have a delicious nutrient packed meal that will give you energy and help you thrive.

*Note: remember from high school chemistry alkaline is from 7.1 to 14 on the pH scale, acid is from 0 to 6.9 on the scale, with 7 being neutral. Our body aims to keep our blood acid at 7.3.

Laurie Erdman helps busy individuals living with chronic illness, stress or fatigue double or even triple their energy so they can enjoy life again. She overcame multiple sclerosis, fatigue, and chronic stress, and now inspires and educates others to use nutrition and lifestyle changes to create a healthier, more vibrant life. Laurie is Founder and Chief Wellness Hero at Chronic Wellness Coaching. Visit Laurie at http://www.chronicwellnesscoaching.com

Article Source: http://EzineArticles.com/?expert=Laurie_Erdman

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July 30, 2012

Type 2 Diabetes – Heart Healthy Diet Tips for Diabetics

Filed under: health, meal planning and nutrition — Tags: , , , , , , , — caribbeanandworldrecipes @ 6:49 pm
Vegetables in a grocery store, Paris, France.

Vegetables in a grocery store, Paris, France. (Photo credit: Wikipedia)

Do you want to have a healthier heart? If you are a person with Type 2 diabetes, having a healthy heart is extremely important when it comes to preventing long-term, potentially fatal complications. Heart disease and hypertension are two of the most common complications a Type 2 diabetic will face. Once you have diabetes, your risk for heart disease can be four times greater.

Here are some heart healthy dietary tips for you to keep in mind and put into practice.

1. First of all, use low-fat cooking methods whenever possible. Learn to cook with less fat by eliminating butter and margarine. There are great butter sprays you can buy at your local grocery store to give you the taste you want without the extra fat and calories.

People have a tendency to add too much butter or margarine to their foods when it really isn’t necessary. Margarine is especially unhealthy as it is hydrogenated fat and a long way from being healthy for your body.

2. Consume a diet rich in vegetables, fruits and beans. You should also eat complex carbohydrates and whole grains such as quinoa and brown rice. Limit your carbohydrate intake and focus mostly on eating lots of low-GI vegetables. Green vegetables are important as they give you tons of nutrients and also help fill you up.

3. Eliminate your fried food intake as well. This means avoiding the fast food check out line as much as possible. Eating overly processed foods will not give you any nutrient value and only serve to disrupt your blood sugar control.

Stay away from the interior of most grocery stores as this is where the processed foods reside. Remain on the outer portions of the grocery store where the meat, vegetables and low-fat dairy products are located. By staying away from the junk food, you won’t tempt yourself as badly.

4. Choose leaner selections of meat so you avoid additional fat. This can include selections such as turkey breast and chicken breast without the skin. Also, make sure to eat portions of meat that are no larger than the palm of your hand, twice per day. You can add meat to your salad or eat it with a side of vegetables.

By making these heart healthy dietary changes, you will increase your chances of living a long and healthy life even if you have Type 2 diabetes. In fact, these diet changes are important for anyone whether they have diabetes or not. They help reduce weight, cut down on inflammation and reduce the risks associated with heart disease and stroke.

Don’t forget to monitor your blood sugars. Keeping your blood sugar as near to normal as possible protects your body from all diabetic complications further down the line.

How do you start to create a healthy lifestyle today so you can avoid heart disease and other diabetic complications further down the track?

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn’t in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers

Free Calorie Intake Calculator

You can achieve your weight loss goals and have fun by using the Slim Kicker calorie counter and game. This level up game is similar to Calorieking. It makes counting calories fun because it gives you rewards and you earn points as you go along. They have a large database of calorie counts which makes this process effortless.

Whether you plan to quit soda for a month or have a fruit for desert for a week, you can easily track healthy calories and accumulate points. Slim Kicker is simple to use and you can upload a picture of a cheat food with your iPod. You will be reminded to reward yourself when you achieve a specific points total.

You can also win a heart rate and calorie monitor by submitting your own idea for a health or fitness challenge to Slim Kicker. Your idea should be fun and creative. Describe it in just two sentences in a comment below. Winners will be announced in a week.

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July 29, 2012

Good Energy Food for Diabetics

A diet rich in soy and whey protein, found in ...

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

As you should be aware, diabetes is a condition where the level of sugar in the blood of a person is abnormally high, and must be controlled to avoid serious health conditions. Therefore, diet plays an important role in controlling diabetes by keeping blood sugar at appropriate levels. To find energy foods for diabetics, it is essential to consider several things such as limiting the intake of refined carbohydrates, sugar, etc. If you’re wondering what foods are safe to consume that help to acquire the energy for diabetics then take a look at the following list of foods.

List of energy foods for diabetics

Good foods for diabetics do not affect the level of blood sugar, but also help to maintain adequate levels. Similarly, these foods should have a low glycemic index (GI) value. Carbohydrates and meat are considered rich sources of energy, but these foods can increase the blood glucose levels. There are several other foods that are considered high-energy provider for diabetics. They include:

Whole grain products: whole grain foods are safe for diabetics to consume. They contain complex carbohydrates that are slowly absorbed in the diet and do not lead to increases in blood sugar. They contain no fat and therefore, can not be dangerous in the diet. Whole grain pasta, bread, oats, corn, wheat cereal, are all energy food grain for diabetics. However, it should be noted that carbohydrates should be eaten in moderation, or it can affect the level of blood sugar.

Beans and legumes: Legumes, beans and peas are also considered the best food for diabetics, because they contain a low GI index and contain almost all other essential nutrients. You should include foods that give you energy like lentils, black beans, peas, pinto beans and kidney beans in your daily diet as it helps to gain energy and vitamins and essential minerals, such as magnesium, iron, etc.

Green vegetables: Vegetables are also excellent food for energy and green leaves also help to provide other necessary nutrients. Green cabbage, beets and turnips, asparagus, spinach, kale and broccoli, contain high amounts of fiber and less fat content and therefore, these foods are included in the list of diabetic foods. Green vegetables should be cooked without salt because they already contain good amounts of sodium.

Seafood: As you should be aware of the proteins are also necessary to provide energy for the body and, therefore, good sources of proteins should be an important part of the diabetic diet. Fish, seafood and others (lentils and beans as well) are excellent sources of protein and contain no fat at all. Therefore, fish such as salmon, trout, tuna, halibut, etc. should also be included in the list of diabetic diet.

More energy foods for diabetics

In addition to the aforementioned high-energy foods, there are several other foods that provide energy and can be consumed by diabetics. Here is a list of foods for diabetics to eat to gain energy.

Mollusks
Nuts
Seeds
Avocados
Blueberries
Citrus Fruit
Brown rice
Carrots
Lean meats
Milk

Fat free dairy products

I hope this list of energy foods for diabetics will be helpful to you. Finally, as a cautionary note, one should remember that in the case of diabetes, changes in diet should be done after consulting a doctor. Take care!

M.Arif has been writing articles for nearly 3 years. His newest interest is in health fitness. So come to visit his latest website that discusses health and fitness tips and how to lose weight .

Article Source: http://EzineArticles.com/?expert=M_Arif

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