Preventing or Reversing Type 2 Diabetes

by Mia Darling

Americans are succumbing to type 2 diabetes at an alarming rate. Currently, 1 in 4 people are diabetic or prediabetic. To make matters worse, the United Health Center for Health Reform estimates that by 2020, 50 percent of adults in this country could be type 2 diabetics. Though these statics are shocking, the most amazing—and positive—statistic of all is that nearly 100 percent of type 2 diabetes can be prevented or reversed by empowering people with the information to make specific lifestyle changes.
What is Diabetes?
Many believe the answer to that question is an easy one. After all, everyone knows that diabetes means you have high blood sugar. Therefore, the typical treatment approach is to prescribe medications (insulin, for example) to lower the blood sugar. Insulin is a hormone naturally found in the body that helps sugar get inside the body’s cells (rather than remaining in the blood and reeking havoc as is the case in diabetes) so that it can be properly used for energy.
Based on that logic, we would assume that people with diabetes must not make enough insulin, but this is not the case until the very late stages of the disease. In type 2 diabetes, the body is producing much more insulin than is typically needed, as the cells have lost their ability to see the insulin. The problem is that the increased insulin promotes more fat storage and makes the cells even less likely to see the insulin over time, creating a vicious cycle. As blood sugars go unregulated, individuals are more at risk for complications of diabetes, including hypertension, heart disease, decreased circulation, infections, stroke, cancers and more.
So, consider this: perhaps a better definition of diabetes is that it is a disease of mismatched insulin and leptin signaling. Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure. Therefore, we should actually be addressing this mismatch and fixing the underlying issue rather than trying to treat the symptom.
Reverse or Prevent Type 2 Diabetes
If only we had the information to prevent disease before it starts rather than being told, “Your blood sugar is high. Here is a prescription for the medication to help.” The good news is that the information is out there, and no matter what stage of type 2 diabetes, prediabetes or prevention one is in, there are powerful things that we can do to take control of our health.
Resetting our insulin and leptin signaling doesn’t come in the form of a medication, but rather in the form of a lifestyle. The following list of actions will assist this process and jumpstart the quest to remain diabetes free or begin to gain better control of blood sugar. It is important for individuals to work with a healthcare professional if they are considering changes in diet, activity level or medications.

• Exercise. This is a must and is one of the best ways to help cells respond to insulin once again. Interval training offers the greatest benefit.
• Limit grains and sugars, fructose in particular. Fructose breaks down differently than glucose in the body, promoting weight gain and insulin resistance.
• Know your fasting insulin level. This blood test measures a cell’s ability to respond to insulin and is an early indicator of diabetes development.
• Got vitamin D? Everyone should optimize their level by getting a blood test and then supplementing, if necessary.
• Restore gut health. Something as simple as the right probiotic can help to restore digestive health, which aids insulin signaling.
• Consider targeted support. A variety of natural supplements, both herbal and nutritional, can help reset insulin sensitivity. In addition, chelation is a proven method to help reverse advanced diabetic complications, such as decreased circulation and poor wound healing.

Remember, the body is incredibly resilient. Simple, targeted changes can dramatically impact our health in this moment and add to both the quality and longevity of life.
Mia Darling received her training and Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, AZ. She practices at Maulfair Medical Center, 2970 Corporate Ct., Ste. 1, Orefield. For more information, call 484-272-2055 or visit MiaDarlingND.com.

This article appears in the June 2013 issue of LHV

Vitamins and Supplements

http://www.drrons.com/







The Ugly: http://www.draxe.com/4-dangerous-and-common-vitamin-fillers-you-must-avoid/

RECIPES

http://www.doctoroz.com/recipes?sort=&tid=143
http://www.thedailygreen.com/healthy-eating/eat-safe/how-to-pickle-44040903
http://www.cheeseslave.com/got-bacteria-10-reasons-to-eat-fermented-foods/
http://paleointensified.wordpress.com/2012/01/06/paleo-chicken-enchiladas-with-coconut-flour-tortillas/
http://www.doctoroz.com/videos/art-smiths-recipes-reverse-heart-disease
http://www.thegraciouspantry.com/clean-eating-cream-of-mushroom-soup/
http://blog.fatfreevegan.com/2011/10/what-the-heck-is-nutritional-yeast.html
http://www.livestrong.com/article/263528-what-are-the-benefits-of-nutritional-yeast-flakes/
http://thebaboo.com/archives/433
http://drhyman.com/blog/category/recipes/dessert/
http://www.doctoroz.com/videos/super-grains-you-should-be-eating
http://www.gilean.co.za/wp-content/uploads/2013/05/7day.pdf

The Rules for eating healthy

So I can either gives you all the rules, or spend 900 pages writing why the rules. I think I will start with just the rules.

• No Trans Fat - no hydrogenated, partially hydrogenated anything. EVER. 
• No High Fructose Corn Syrup. It is not the same as sugar. 
• No Wheat or wheat by products.  ****
• No Milk. Anything you can do with milk you can do with almond or coconut milk. 
• Use spices often (ate every meal if possible) Tumeric 
• Pack as many nutrients and spices in every bite as you can. 
• Drink. Water, tea, lemon water (hot & cold), smoothies. 
• Take time to detox.            ******
• Vitamins and supplements should have NO fillers and should be whole food supplements.  
• Be careful when eating anything you do not know about.      ****
• Do not eat canned items lined with BPA.  ****
• There are 12 veggies you should always buy organic. ****
• Eat a plant-based diet. Reduce your quantity and frequency of animal products, base your diet in plants, and choose plant proteins like hemp.
• Only eat high-quality animal products. Think organic and grass-fed.
• Eat a rainbow of colors (from nature, not Skittles). 
• Eat whole grains, beans, a variety of nuts and seeds, greens, and cacao to get enough magnesium. 
• Support your digestive system with a quality probiotic. Look for the Bifantis strain.
• Avoid iron, calcium, and carnitine supplementation.
• Remember - some foods need to be eaten raw, some are better for you cooked. 
• Eat authentically fermented foods. 
• Stay on top of health food updates on sites like Dr. Oz, prevention.com, livestrong.com
• Fermented foods **
•  Besides avoiding flour and sugar products, eating smaller more frequent meals keeps your blood sugar even and prevents the devastation that comes with insulin resistance. 
• Eat protein for breakfast every day such as whole omega-3 eggs, soy or rice protein shakes, and nut butters. Beside controlling your appetite and helping you lose weight, protein in the morning provides the amino acids necessary to produce all the neurotransmitters needed for optimal brain function.
• Eat something every 4 hours to keep your insulin and glucose levels normal.
• Eat a small protein snack in the morning and afternoon such as a handful of almonds.
• Avoid eating, when possible, during the 2-3 hours before you go to bed. If you have a snack earlier in the day you won’t be as hungry, and eat as much later in the day.
• Choose something from each of the whole food categories below—carbohydrates, fats, and protein.
• Omega-3 fats are the most important building blocks for a healthy cells. It can take a year to rebuild and remake all your cells and tissues with the right fats. Eat the following to start on that path:
• Cold-water fish such as wild salmon, sardines, herring, small halibut, and sable (black cod) contain an abundance of beneficial omega-3 essential fatty acids that reduce inflammation. A great source of smaller, wild Alaskan salmon, sable, and halibut (all high in omega-3 fats and low in toxins) is available from www.vitalchoice.com.Canned wild salmon, sardines, or herring (kippers) are great emergency foods full of safe omega-3 fats and choline or your brain.
• Eat omega-3 eggs, which contain a safe form of DHA. You can enjoy up to eight eggs a week. Eggs also are a rich source of choline for your brain.
• Use extra virgin olive oil, which contains anti-inflammatory and anti-oxidant phytochemicals. It should be your main oil except for high temperature cooking.
• Use unrefined or expeller pressed sesame oil for high temperature cooking 
• Avoid excessive quantities of meat. Use lean, organic or grass-fed (when possible) animal products—eggs, beef, chicken, lamb, buffalo, ostrich, etc. There are good sources at Whole Foods or other local health food stores. 
• Carbohydrates are the most essential part of your diet for long-term health and brain function. But not the donuts, bagels and sweets we typically think of as carbs. These are highly processed foods, stripped of their nutrients and fiber. When I say carbohydrates I mean real, whole plant foods containing all the vitamins, minerals, fiber, and phytonutrients that create health.
• Create meals high in low-glycemic legumes such as lentils, chickpeas, and soybeans (try edamame, the Japanese soybeans in a pod, quickly steamed with a little salt, as a snack).These foods slow the release of sugars into the bloodstream, helping to prevent excess insulin release leading to insulin resistance and its related health concerns, including dementia, depression, poor heart health, obesity, high blood pressure, high LDL "bad" cholesterol, and low HDL or “good” cholesterol.
• Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients—carotenoids, flavonoids, and polyphenols—associated with a lower incidence of nearly all health problems, including dementia, obesity and aging.
• Use more slow-burning, low-glycemic vegetables such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts.
• Berries, cherries, peaches, plums, rhubarb, pears, and apples are optimal fruits; cantaloupes and melons, grapes and kiwifruit are suitable; however, they contain more sugar. Organic frozen berries (from Cascadian Farms) can be used if you make protein shakes (this is a good way to get protein in the morning).
• A diet high in fiber further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy digestive tract. Try to gradually increase fiber to 30-50 grams a day and use predominantly soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables and fruit) which slows sugar absorption from the gut
• Minimize starchy, high-glycemic cooked vegetables, such as potatoes, corn, and root vegetables such as rutabagas, parsnips and turnips.
• Get Your Phytonutrients: Healing Anti-inflammatory, Antioxidant, and Detoxifying Foods Healing chemicals in foods may, in the end, be more important than the protein, fat, carbohydrates, vitamins, and minerals they contain. Practically the only thing EVERYONE agrees about in nutrition is that eating five to nine servings of fruits and vegetables a day can reduce your risk from almost every known disease of our “modern” civilization, including heart disease, stroke, Alzheimer’s, cancer, and all of the brain and mood disorders so many suffer from.
  One of the reasons phytonutrients are so powerful has to do with their anti-inflammatory, antioxidant, and detoxifying properties. To get enough phytonutrients in your diet, try the following:
• No Sugars in Any Form

  High-fructose corn syrup

  • Sugar-laden foods
  1. Candy, cookies, cereals, pastries, pies, etc. including honey, maple syrup or molasses
  • Flour products, all types of flour
  1. Bagels, breads, rolls, wraps, pastas, etc.
  • Liquid sugar
  1. Processed fruit juices, which are often loaded with sugars. Try juicing your own carrots, celery and beets instead, or other fruit and vegetable combinations
  2. Sodas or any type of canned or bottle drinks with any type of sugar or sweetener
  • Artificial Sweeteners
  1. Aspartame – NutraSweet, Equal; saccharin-Sweet n’Low; sucralose-Splenda; acesulfame-K- Sunette, Sweet-n-Safe, Sweet One; neotame
  • Stevia (a natural plant based sweetener, yest, but it still tricks your body into craving more sugar and eating more)
  • Sugar Alcohols
  1. Poly-ols such as mannitol, sorbitol, lactitol, malitol, etc. These can cause significant gas and bloating.

  no Toxic Fats

  • Trans or hydrogenated fats (found in most crackers, chips, cakes, candies, cookies, doughnuts, and processed cheese)
  • Processed oils such as corn, safflower, sunflower, peanut and canola
  • Fat substitutes (Olean & Salatrim/Benefat)
  • Fried foods

  NO Food Additives and Chemicals

  • Any food in a box, can or package, in other words if it has a label don’t eat it
  • Artificial colorings
  • Any food additives
  1. Potassium bromate, propyl gallate, sodium nitrite, sodium nitrate, monosodium glutamate, etc.

   

  Toxin Rich Foods

  Red meats (unless organic or grass fed) and organ meats

  • Large predatory fish and river fish, which contain mercury and other contaminants in unacceptable amounts including swordfish, tuna, tilefish and shark.
  • Avoid the fruits and vegetables with the highest toxin load. Here are the ten worst offenders: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes and pears (see www.ewg.org and their affiliate sitewww.foodnews.org for a list of low and high pesticide containing foods). Choose only organic versions of the fruits and vegetables noted above as their conventionally farmed counterparts have the highest toxic burden.

  Addictions

  • Caffeine (sodas, coffee, tea, waters)
  • Alcohol

  These are the primary foods you should avoid to support long-term health. In addition to food allergens, these are the primary offenders that break down your brain and body and lead to weight gain and chronic illness.

  What are the best grains for managing elevated cholesterol?
  
  

  The cholesterol in our body is both genetic and lifestyle related. It is best to speak with your medical provider to handle the genetic aspect but there are many dietary options available to you as well.  Namely, whole grains can be an integral part of a high fiber diet which is indicated for managing cholesterol.  Particularly notable are: oats, brown rice, amaranth, millet, quinoa and buckwheaT

  What is considered a well balanced diet?

  
  

  Food is not just calories it is information. It is recommended to eat every 3-4 hours and avoid eating 2-3 hours before bed. When eating small meals frequently it is easier to control your blood sugar than larger meals.  A well balanced diet consists of approximately 50% Carbohydrate including fruits, vegetables, and whole grains, 20% Protein, 30% Healthy Unsaturated Fat. 
  
  Check out the Center for Science in the Public Interest’s Web site for further information and updates: www.cspinet.org (click on Chemical Cuisine).
   

COOKED OR RAW

 Permanent Address: http://www.scientificamerican.com/article.cfm?id=raw-veggies-are-healthier

Fact or Fiction: Raw veggies are healthier than cooked ones

Do vegetables lose their nutritional value when heated?

By Sushma Subramanian  | Tuesday, March 31, 2009 | 37

The Raw Truth: Should we be grazing on Uncooked fruits and veggies? 

Cooking is crucial to our diets. It helps us digest food without expending huge amounts of energy. It softens food, such as cellulose fiber and raw meat, that our small teeth, weak jaws and digestive systems aren't equipped to handle. And while we might hear from raw foodists that cooking kills vitamins and minerals in food (while also denaturing enzymes that aid digestion), it turns out raw vegetables are not always healthier.

A study published in The British Journal of Nutrition last year found that a group of 198 subjects who followed a strict raw food diet had normal levels of vitamin A and relatively high levels of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene.

Lycopene is a red pigment found predominantly in tomatoes and other rosy fruits such as watermelon, pink guava, red bell pepper and papaya. Several studies conducted in recent years (at Harvard Medical School, among others) have linked high intake of lycopene with a lower risk of cancer and heart attacks. Rui Hai Liu, an associate professor of food science at Cornell University who has researched lycopene, says that it may be an even more potent antioxidant than vitamin C.

One 2002 study he did (published in the Journal of Agriculture and Food Chemistry) found that cooking actually boosts the amount of lycopene in tomatoes. He tells ScientificAmerican.com that the level of one type of lycopene, cis-lycopene, in tomatoes rose 35 percent after he cooked them for 30 minutes at 190.4 degrees Fahrenheit (88 degrees Celsius). The reason, he says: the heat breaks down the plants' thick cell walls and aids the body's uptake of some nutrients that are bound to those cell walls.  

Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw, Liu says. At least, that is, if they're boiled or steamed. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best. The researchers studied the impact of the various cooking techniques on compounds such as carotenoids, ascorbic acid and polyphenols.

Deep fried foods are notorious sources of free radicals, caused by oil being continuously oxidized when it is heated at high temperatures. These radicals, which are highly reactive because they have at least one unpaired electron, can injure cells in the body. The antioxidants in the oil and the vegetables get used up during frying in stabilizing the cycle of oxidation.

Another study published in the Journal of Agricultural and Food Chemistry in 2002 showed that cooking carrots increases their level of beta-carotene. Beta-carotene belongs to a group of antioxidant substances called carotenoids, which give fruits and vegetables their red, yellow, and orange colorings. The body converts beta-carotene into vitamin A, which plays an important role in vision, reproduction, bone growth and regulating the immune system.

The downside of cooking veggies, Liu says: it can destroy the vitamin C in them. He found that vitamin C levels declined by 10 percent in tomatoes cooked for two minutes—and 29 percent in tomatoes that were cooked for half an hour at 190.4 degrees F (88 degrees C). The reason is that Vitamin C, which is highly unstable, is easily degraded through oxidation, exposure to heat (it can increase the rate at which vitamin C reacts with oxygen in the air) and through cooking in water (it dissolves in water). 

Liu notes, however, that the trade-off may be worth it since vitamin C is prevalent in far more fruits and vegetables than is lycopene. Among them: broccoli, oranges, cauliflower, kale and carrots. Besides, cooked vegetables retain some of their vitamin C content. 

That said, research shows that some veggies, including broccoli, are healthier raw rather than cooked. According to a study in the Journal of Agricultural and Food Chemistry in November 2007, heat damages the enzyme myrosinase, which breaks down glucosinates (compounds derived from glucose and an amino acid) in broccoli into a compound known as sulforaphane.

Research published in the journal Carcinogenesis in December 2008 found that sulforaphane might block the proliferation of and kill precancerous cells. A 2002 study in The Proceedings of the National Academy of Sciences also found that sulforaphane may help fight the bacterium Helicobacter pylori, which causes ulcers and increases a person's risk of stomach cancer.

On the other hand, indole, an organic compound, is formed when certain plants, particularly cruciferous vegetables such as broccoli, cauliflower and cabbage, are cooked. According to research in The Journal of Nutrition in 2001, indole helps kill precancerous cells before they turn malignant. And while boiling carrots was found to increase carotenoid levels, another study found that it leads to a total loss of polyphenols, a group of chemicals found in raw carrots. Specific polyphenols have been shown to have antioxidant properties and to reduce the risk of cardiovascular disease and cancer, according to a 2005 report in The American Journal of Clinical Nutrition.

Foods that are better raw.

Kale

Collards

Broccoli

Cabbage

Cauliflower

Foods that are better lightly cooked.

Sweet Potatoes

Pumpkins

Red Bell Peppers

Carrots

Foods That Are More Nutritious Raw

Cooking some foods unlocks their nutrients, but eating certain raw foods is more nutritious. Here are eight to try raw, for maximum nutrition.

Also see what makes a balanced meal.

By Alissa Cohen

Raw Nuts Protect the Heart

Raw nuts have healthy fats that are essential to the body. Raw nuts can help lower the LDL (low-density lipoprotein), or "bad," cholesterol level in the blood. Raw nuts can reduce your risk of blood clots and can improve the healthy lining of your arteries When nuts are roasted at a temperature higher than 170 degrees, those disease-fighting fats get broken down into free radicals that do just the opposite: contribute to plaque and cardiovascular disease.
Did you know that nuts are also among the best sources of Vitamin E?
Alissa Cohen is the internationally recognized author of Living on Live Food, a raw food chef and the owner of Boston's renowned Grezzo restaurant, and a certified fitness trainer, nutritional consultant and mind-body therapist. This month, Cohen is making her expertise available nationwide with the launch of an online shop in partnership with OpenSky at AlissaCohen.com.

Photo Credit: Vladislav Mitic / Istock

Raw Broccoli Fights Cancer

Eating raw broccoli, and the chewing process involved, helps to rupture the special compound that is located in the plant's cell walls, an enzyme called myrosinase, that revs up your liver's ability to detoxify carcinogens. Cooking broccoli inactivates the enzyme. People eating steamed broccoli seem to get only about a third as much of these special cancer-fighting compounds.
Enjoy raw broccoli, one of the best sources of Vitamin K, along with other fresh veggies with a simple veggie dip.

Photo Credit: Norman Chan / Istock

Raw Garlic Protects DNA

Chewing raw garlic produces a DNA-protecting compound called allicin. One minute of cooking, though, completely inactivates this enzyme, and when you eat it cooked, you absorb little or none of the protective allicin compound.
See how to grow your own garlic – it's one of the easiest perennial vegetables to grow.

Photo Credit: Philip Friedman / Studio D

Raw Juice Retains Vitamins

What could be better for you than fruit or vegetable juice from the store? Raw fruit and vegetable juice! When you buy juice, it is always pasteurized. Pasteurization not only kills bacteria and preserves the juice, it also destroys many (if not most) of the vitamins, minerals and enzymes, along with their health-promoting properties. Sometimes the process adds chemicals, sugars and other unhealthy ingredients. Fortunately, juice is easy to make at home, so try fresh, raw, homemade juice for a burst of nutrition.
Did you know? Orange juice is a top source of potassium, and grapefruit juice has almost as much vitamin C as an orange.

Photo Credit: Lucas Cornwell / Istock

Raw Salt Is Loaded with Minerals

Raw salts contain trace essential minerals essential to good health. Table salt is typically heated to high temperatures, treated with chemicals and then bleached. This kind of salt is toxic. Raw mineral salts such as Himalayan, Fleur de sel and others are crucial for proper mineral balance.
Of course, not all salt is good. Many packaged food and fast food is loaded with surprising amounts of sodium. For healthy cheap eats try these 50 healthy foods for under $1 a pound.

Photo Credit: Kristen Johansen / Istock

Raw Cacao (Chocolate) Is Brain Food

Raw cacao (chocolate) contains a wealth of nutrients: essential vitamins and minerals that boost the body's neurotransmitters, and phyto-chemicals that activate the mood-elevating emotion of "euphoria." No wonder chocolate's so popular! Cooked cacao, which is what you'll find in most chocolate bars and baked goods, loses much of its nutritional value. When the oils and fats within the cacao bean are heated, they actually can become toxic. And, as we know, chocolate is often highly processed with added sugars, dairy products and other ingredients that don't exactly improve nutrition. Using raw cacao and a natural sweeter, you can make your own healthy chocolate!
Here are a few companies that sell raw cacao or chocolate that is either organic, fair trade or both:
> Navitas Naturals  > Love Bird Chocolates > Stirs the Soul > Earth Source Organics
> Gnosis > Raw Guru > Sun Food > Wilderness Family Naturals > Mulu (U.K.)

Photo Credit: Bodhi Hill / Istock

Raw Chia Seeds Are Nutrient-Dense

Four tablespoons of chia seeds supply as much calcium as three cups of milk, as much magnesium as 10 stalks of broccoli, as much iron as one-half cup of red kidney beans, 30% more antioxidants than blueberries, 25% more dietary fiber than flaxseed and approximately the same amount of omega-3 as a 32-ounce fillet of salmon. Instead of a typical hot breakfast cereal, try a chia breakfast pudding for a more nutritious start to your day!
Did you know? The words "made with whole grains" on food packaging don't always mean what they seem to. See these 9 food label lies.

Photo Credit: FotografiaBasica / Istock

Fermented Kimchi Improves Digestion

Fermented foods such as kimchi help to support our intestinal flora and overall health. Cooking foods like cabbage and other vegetables and herbs, kills many of the vitamins and minerals and certainly most of the enzymes. When you ferment these vegetables, though, your body can absorb more essential nutrients (and they're easier to digest). Fermented foods provide probiotics (good bacteria) that help our bodies fight off disease, boost our immune system and aid in good health.
It's surprisingly easy to preserve food by pickling. See how at TheDailyGreen.com/pickling.

Photo Credit: Poppy Barach / Istock

What to drink now.

http://www.coachcalorie.com/healthy-drinks-besides-water/
Coffee

Some people can’t live without their coffee. Luckily for them, coffee reduces the risk of cardiovascular and other inflammatory diseases [1] [2] [3]. Coffee drinkers also have a lower risk for type II diabetes [4]. If that wasn’t enough, coffee can also aid in fat loss. Caffeine, chlorogenic acid, and quinides are just a few of the chemical compounds in coffee that promote weight loss through thermogenesis, increased fat oxidation, and the reduction of insulin levels [5][6] [7].

Tea

Tea is rich in EGCG, a catechin antioxidant believed to be responsible for the majority of tea’s health benefits. While the majority of studies done on green tea have only been done in vitro(isolated from the living organism – think “test tube”) and and in animals, the scientific literature looks promising. Catechins are scavengers of free radicals. Because of this, it’s believed that tea can be an effective combatant against cardiovascular disease and cancer [8]. While limited, there are still many studies showing that tea can reduce the risk of stroke, cognitive impairment, and osteoporosis [9].

Flavored Water

No, I’m not talking about the sugary pre-made drinks you buy in the store. Nor am I talking about any kind of artificially flavored water. I’m talking about slicing up some lemon, lime, oranges, or cucumbers and adding a few slices to your water. This is usually enough to get people over the boredom of water. If you want a little extra sensory stimulation, consider using some sparkling water.

Wine

Wine is a bit of a guilty pleasure. It’s one of the few vices I recommend as part of a healthy lifestyle (dark chocolate being another). It needs to be consumed in moderation of course. Alcohol contains 7 calories per gram – putting it right behind fat’s 9 calories per gram for calorie density. What about weight gain? Alcohol in and of itself cannot be converted to fat.

What happens is alcohol gets priority above all other macronutrients to get metabolized. That means any kind of protein, fat, or carbohydrate metabolism is put on hold until alcohol is converted to acetate and oxidized to carbon dioxide and water. When consumed within calorie allotments, alcohol can promote insulin sensitivity [10]. It also lowers the risk of death from all causes of mortality, and has a beneficial effect on several types of cancer [11].

Smoothies

Is this a food, or is it a drink? I suppose it’s a little of both, but if you can drink it through a straw, I suppose it’s psychologically a drink. For the longest time, I used to make a post-workout shake consisting of 50 grams of whey protein, a frozen banana, some frozen berries, and a handful of spinach. The addition of spinach was an easy way to get in some greens and extra fiber, and the best part was, you couldn’t taste it. The combinations of fruits and greens are endless, and each have their own health benefit and flavor. I prefer to make smoothies instead of drinking juice. Juice removes the fiber and other healthy antioxidants.

Hot Cocoa (with almond milk)

I’ve already touted all the health benefits of dark chocolate. But what about hot cocoa? Can you add cocoa to the list of healthy drinks besides water? It turns out cocoa has many of the same health benefits as dark chocolate. And why wouldn’t it? After all, cacao is also the core component in dark chocolate. When it comes to antioxidant capacity, cocoa has more antioxidants than both tea and red wine [12]. Cocoa is inversely associated with blood pressure, and lowers the risk of cardiovascular and all-cause mortality [13].

Coconut Water

There are too many health benefits to coconuts to list out in a paragraph. Coconut has been a staple in many cultures for a very long time. Nearly every part of the coconut provides some sort of health benefit. Coconut water has been shown to decrease blood pressure in hypertensive subjects [19]. Add some fruit to it for additional flavor, or add some to your smoothies. If you like the taste of coconut, feel free to drink it in its simple form.

Drink Green Tea 
Similar to exercise, green tea significantly reduces glucose uptake by fat tissue, and significantly stimulates glucose uptake in muscle [3]. Green tea improves insulin sensitivity by increasing GLUT4 translocation in muscle tissue. EGCG is a catechin antioxidant believed to be responsible for the majority of tea’s health benefits. Green tea also has numerous health benefits. It has been shown to reduce the risk of stroke, cognitive impairment, and osteoporosis [4].

What to do now.

Things I did not know, and  I knew everything. 
Gherlin levels. 
http://coconutcrumbs.blogspot.com/2010/02/ghrelin-part-2-more-on-hunger-hormone.html

Eat protein first.  Protein takes 3 hours to digest, but carb takes only 30 mintues.  Protein wins!  It will keep you full for longer.
Eat fiber.  Fruit and vegetables are high in insoluble fiber, low in calories, and have water volume-the perfect combo for a filling snack.  Oats and barley have soluble fiber that binds to water in your stomach, making you feel fuller.
Eat frequently.  Feeding your body throughout the day stabilized blood sugar levels.  Try 3 smaller meals with 2 high-protein snacks.

http://www.coachcalorie.com/healthy-drinks-besides-water/

Coffee

Some people can’t live without their coffee. Luckily for them, coffee reduces the risk of cardiovascular and other inflammatory diseases [1] [2] [3]. Coffee drinkers also have a lower risk for type II diabetes [4]. If that wasn’t enough, coffee can also aid in fat loss. Caffeine, chlorogenic acid, and quinides are just a few of the chemical compounds in coffee that promote weight loss through thermogenesis, increased fat oxidation, and the reduction of insulin levels [5][6] [7].

Tea

Tea is rich in EGCG, a catechin antioxidant believed to be responsible for the majority of tea’s health benefits. While the majority of studies done on green tea have only been done in vitro(isolated from the living organism – think “test tube”) and and in animals, the scientific literature looks promising. Catechins are scavengers of free radicals. Because of this, it’s believed that tea can be an effective combatant against cardiovascular disease and cancer [8]. While limited, there are still many studies showing that tea can reduce the risk of stroke, cognitive impairment, and osteoporosis [9].

Flavored Water

No, I’m not talking about the sugary pre-made drinks you buy in the store. Nor am I talking about any kind of artificially flavored water. I’m talking about slicing up some lemon, lime, oranges, or cucumbers and adding a few slices to your water. This is usually enough to get people over the boredom of water. If you want a little extra sensory stimulation, consider using some sparkling water.

Wine

Wine is a bit of a guilty pleasure. It’s one of the few vices I recommend as part of a healthy lifestyle (dark chocolate being another). It needs to be consumed in moderation of course. Alcohol contains 7 calories per gram – putting it right behind fat’s 9 calories per gram for calorie density. What about weight gain? Alcohol in and of itself cannot be converted to fat.

What happens is alcohol gets priority above all other macronutrients to get metabolized. That means any kind of protein, fat, or carbohydrate metabolism is put on hold until alcohol is converted to acetate and oxidized to carbon dioxide and water. When consumed within calorie allotments, alcohol can promote insulin sensitivity [10]. It also lowers the risk of death from all causes of mortality, and has a beneficial effect on several types of cancer [11].

Smoothies

Is this a food, or is it a drink? I suppose it’s a little of both, but if you can drink it through a straw, I suppose it’s psychologically a drink. For the longest time, I used to make a post-workout shake consisting of 50 grams of whey protein, a frozen banana, some frozen berries, and a handful of spinach. The addition of spinach was an easy way to get in some greens and extra fiber, and the best part was, you couldn’t taste it. The combinations of fruits and greens are endless, and each have their own health benefit and flavor. I prefer to make smoothies instead of drinking juice. Juice removes the fiber and other healthy antioxidants.

Hot Cocoa (with almond milk)

I’ve already touted all the health benefits of dark chocolate. But what about hot cocoa? Can you add cocoa to the list of healthy drinks besides water? It turns out cocoa has many of the same health benefits as dark chocolate. And why wouldn’t it? After all, cacao is also the core component in dark chocolate. When it comes to antioxidant capacity, cocoa has more antioxidants than both tea and red wine [12]. Cocoa is inversely associated with blood pressure, and lowers the risk of cardiovascular and all-cause mortality [13].

 Here are 10 ways you can increase insulin sensitivity and make it easier to change your body composition for the better.

Eat Low-Glycemic Carbohydrates

The glycemic index measures a given food’s impact on blood glucose levels. High-glycemic foods cause a rapid rise in blood glucose, which results in your body releasing large amounts of insulin. The constant bombardment of insulin on your cells causes them to become insensitive to insulin’s effects over time – meaning more and more insulin is needed to achieve a similar result. Eating a low-glycemic diet can improve glucose uptake and increase insulin sensitivity [1].

Here are 100 healthy foods to eat that will all have a minimal impact on your blood glucose.

Make Exercise Part of Your Lifestyle

Exercise causes a reduction in blood glucose and plasma insulin levels for days after physical activity [2]. One of the main mechanisms for why this happens is the translocation of GLUT4 in fat and muscle tissue. GLUT4 transports the glucose from the food you eat into your cells. When you exercise, a higher number of GLUT4 translocate in muscle cells as compared to fat cells – resulting in a better ability to store glucose in muscle tissue without the presence of insulin. The result? You increase insulin sensitivity via a reduction in plasma insulin levels.

Find out how to make exercise your playtime.

Drink Green Tea

Similar to exercise, green tea significantly reduces glucose uptake by fat tissue, and significantly stimulates glucose uptake in muscle [3]. Green tea improves insulin sensitivity by increasing GLUT4 translocation in muscle tissue. EGCG is a catechin antioxidant believed to be responsible for the majority of tea’s health benefits. Green tea also has numerous health benefits. It has been shown to reduce the risk of stroke, cognitive impairment, and osteoporosis [4].

Here are 8 healthy drinks besides water for added taste bud stimulation.

Eat Your Omega 3 Fatty Acids

Essential fatty acids (EFAs) cannot be manufactured by the body, so they need to be ingested through your diet. Besides these 33 health benefits of omega 3 fatty acids, they also affect inflammation, hormones, mood, metabolism, behavior, and cellular signaling. Omega 3 and omega 6 fatty acids are the two fatty acids that are essential. A diet supplemented with omega 3 fatty acids improves insulin sensitivity and lowers triglyceride levels [5].

The problem with modern nutrition is that the ratio of omega 6 to 3 in our diets has been skewed over time. Western diets have a ratio of 20:1 (or more) in favor of omega 6. You really want that number closer to 1:1. That means you need to be eating more foods that are higher in omega 3 fatty acids. Foods like salmon, tuna, flax seed, walnuts, and omega 3 eggs will all help bring that ratio into line. You could also supplement with fish oil. I personally use Carlson’s Cod Liver Oil. It has a lemon flavor. I just take a tablespoon, chase it down with some water (or add it to my smoothie), and then eat my meal. I find it to be very palatable. Trust me, it’s not as bad as it sounds!

Increase Your Fiber Intake

Increasing insoluble dietary fiber intake for 3 days significantly improves whole-body insulin sensitivity [6]. Fiber intake is also inversely correlated with the risk of developing insulin resistance and type II diabetes [7]. In other words, the higher your fiber intake, the better your insulin sensitivity, and the lower your risk for diabetes. Adding fiber to your meals lowers the glycemic index of your meal, which will in turn increase insulin sensitivity and slow down the release of glucose into the bloodstream. Eat your veggies!

Here are 11 easy ways to get more fiber in your diet.

Avoid Trans Fat

Trans fats are nasty little man-made fats (there are some healthy natural ones) used to extend product shelf-lives and change the consistency of unsaturated fats to make them more saturated. Trans fats cause fat gain around the stomach – even in the absence of excess calories, and are associated with insulin resistance [8]. Trans fats cause impaired insulin binding to insulin receptors – resulting in decreased insulin sensitivity.

Read about these 10 dangerous food additives to avoid.

Cinnamon

Cinnamon is a great tasting spice used in many foods. The good news? Cinnamon can increase insulin sensitivity and lower blood glucose levels [9] [10]. You can add cinnamon to your food many different ways. You can add it to your oatmeal or other food, your protein shakes, or your liquid beverages. If you need a healthy snack idea, might I recommend some baked cinnamon apple chips to satisfy your sweet tooth. Cinnamon is one way to have your cake and eat it too.

Limit Fructose Consumption

Most people know fructose as “fruit sugar”. It’s true that fruit contains varying amounts of fructose. However, fructose is also ingested from processed food sources that contain high-fructose corn syrup (HFCS), and also from sugar. Sugar is made up of fructose and glucose, and is a major source of fructose consumption.

Fructose is metabolized by the liver. Exposing the liver to large quantities of fructose leads to the rapid stimulation of lipogenesis (fat formation) and triglyceride accumulation, which in turn contributes to reduced insulin sensitivity [11]. Don’t go and ditch your fruit though. Small amounts of fructose are beneficial, and can lower the glycemic index of a meal. Avoid processed foods, and you should be safe from the detrimental effects of fructose.

Avoid Fast Food

This one is fairly self-explanatory. Fast-food consumption has strong positive associations with weight gain and insulin resistance, suggesting that fast food increases the risk of obesity and type 2 diabetes [12]. Fast food is loaded with trans fats and high-glycemic carbohydrates – both of which reduce insulin sensitivity via different methods. If you want to increase insulin sensitivity, fast food should be way down on your list of indulgences (should be anyways!).

Find out how to say no to unhealthy food and mean it.

Get Your Vitamin E

Vitamin E is a fat-soluble antioxidant that scavenges free radicals. People that have low vitamin E concentrations in their blood have a higher risk of insulin resistance [13]. Supplementation of vitamin E increases glucose disposal and improves insulin action [14]. The good news is that you don’t have to take supplements to get your RDA of vitamin E. You can get it by eating whole foods such as nuts and seeds. However, if you’re already taking cod liver oil, it gives you 100% of the DV (daily value) in every tablespoon.

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