Some people recommend eating parsley. Celery is good. Eat more seafood and more raw vegetables and less meat. There are a lot of benefits to parsley and it is high in Vitamin C. Also taking a cranberry supplement is supposed to be good (it helps to acidify and lubricate the urinary tract). Garlic is very good to take for this and for general health. There are other herbs which are benefitial. Lots of Vitamin C (not the "ester") and Vitamin B6 (and, also, generally your B-complex) can be helpful. Arginine might help (seeds and legumes as part of diet). Eating ginger root can be very benefitial. Aloe vera juice could also help to reduce the size of stone formation.
Some other herbs: dandelion root, hydrangea, uva ursi, marshmellow root, juniper berries, red clover, goldenrod tea (if not suffering from allergies), gravel root.
Magnesium. Contrary to what is popular in the media, most people get enough calcium. They lack magnesium. The two balance. You can over-do calcium, but not magnesium. In order for the body to properly absorb magnesium, it needs an acidic context. Natural Vitality (California) is a company that carries a magnesium product called "Calm". Within a few minutes you will find it effective. Not only will it help one sleep, but it is great if you have muscle related problems, back pain, or any of a whole list of ailments. This could help.
There is a lot that can be done. A primary thing is a proper balanced diet and exercise. You know...the food groups.... Eat plenty of fresh fruits and vegetables, lean meats (or better yet fish or seafood), whole grain breads, drink lots of fluids, exercise, etc. The good balance type routine. As an example, the exercise will help the body with any type of waste elimination activity. You must cut out sugars or refined starchy foods (like macaroni or white bread), because these really make it worse. Be cautious about exposing your body to chemicals or preservatives or food additives. An example: many chemicals can be dramatically absorbed by the skin, and cleaners or some body-care products are not healthy for the body to absorb. Limit your intake of calcium rich foods like cheese or milk. I recommend consulting a good health food store. People can "overdo" calcium. Calcium works with magnesium. Often the magnesium is deficient. Kidney stones often are mostly composed of calcium.
All of us develop crystals which hopefully get washed out from time to time with the fluids we drink. These crystal deposits vary in material...often calcium and other materials. Since the kidneys flush out poisons, the toxins (like metals) can get hung up on these crystals. Accumulation of toxins and blockage compound the problem as these crystals increase in size (stones). This is a great reason to drink plenty of fluids...to help keep the system washed out and clean.
Actually, some people have had success in eliminating stones by drinking lots of water and then just running up and down the stairs. It gets the "engine" going. Fluids, heat, circulation... ...the system is pumping.
Saturday, April 17, 2010
What food or vegetable is good for the liver?
Following are some more foods that have the nutrients needed to help Phase One and Phase Two of the liver that work as well as they can:
Beets contain antioxidants such as beta-carotene, other carotenoids and healing flavonoids. Antioxidants help to limit the damage caused by free radicals, thus they have a healing and cleansing effect on the liver; beets also have folic acid which is necessary for Phase One detoxification.
Broccoli contains B vitamins and vitamin C both of which help Phase One detoxification; it also is a source of folic acid.
Brown Rice provides B vitamins and the antioxidant selenium.
Carrots contain beta-carotene and other carotenoids that help to protect the liver.
Eggs supply B vitamins.
Garlic has selenium and glutathione, both of which act as antioxidants.
Spinach provides folic acid and other B vitamins.
Tomatoes have vitamins C and E which are both needed for Phase One detoxification. They are also a good source of the antioxidant lycopene.
Wheatgerm contains selenium and vitamin E and is an excellent source of phytochemicals.
Melons and peppers are good sources of vitamin C.
Tomatillos, papaya, plantains, carambola and guava are good sources of the antioxidants beta-carotene and vitamin C.Foods to Help Phase Two Detoxification
Broccoli contains natural sulfur compounds which are needed to enhance Phase Two detoxification.
Cabbage like broccoli, contains natural sulfur compounds.
Eggs contain methionine, a sulfur-containing compound needed for detoxification.
Brazil Nuts contain selenium, an antioxidant needed for detoxification.
Garlic has methionine which is needed for detoxification; also contains glutathione, a powerful antioxidant.
Onions have sulfur compounds which are important in both detoxification pathways; also a source of glutathione.
Asparagus and Watermelon are rich, natural sources of glutathione which is important for liver detoxification.
Papaya and Avocado help the body to produce glutathione.
Mushrooms have a lot of glutamic acid which is needed to produce glutathione and help with liver detoxification.
Foods for the General Health of the Liver
Soy Beans contain lecithin which helps the liver break down fats and helps reduce high cholesterol levels; lecithin also helps maintain healthy membranes around liver cells.
Cayenne Pepper contains many phytochemicals including beta-carotene and lutein and is rich in certain B vitamins as well as vitamins C and E. It also aids in digestion.
Lemon is a bitter, acidic food which is helpful for general cleansing of the body.
Walnuts are a source of arginine which helps the liver detoxify ammonia, a waste product in the body; they are also a rich source of glutathione and omega-3 fatty acids.
Wheatgerm has arginine and essential fatty acids.
Caraway Seeds contain many flavanoids and carotenoids which act as antioxidants. Caraway is helpful in liver and gallbladder disease and helps produce glutathione in the body.
General Tips for Foods that are Especially Good for the Liver
Eat plenty of fresh fruits and lightly cooked vegetables especially dark green, leafy vegetables and orange, yellow, purple, and red colored fruits and vegetables—they contain living enzymes, fiber, vitamin C, natural antibiotic substances, and anti-cancer phytonutrients.
Eat foods that are rich in glutathione or help to produce glutathione in the body. Asparagus, watermelon, broccoli and boldo are good sources of glutathione while papayas and avocados are foods that help the body to produce glutathione.
Bitter foods like dandelion greens, mustard greens, bitter melon, Romaine lettuce and broccoli raabe can help in cleansing the liver.
Herbs like dill, caraway seeds, garlic, onions, boldo, turmeric and cayenne are easy to use in cooking and can help protect the liver.
Green tea has immune-boosting properties and contains less caffeine than coffee.
Drink lots of water (6–12 cups per day) because it helps the kidneys to get rid of the toxins that the liver has broken down.
Omega-3 fats are very helpful. These fats are found in cold water fish such as salmon, tuna, mackerel, sardines and halibut. Other good sources are ground flaxseeds, flaxseed oil and walnuts.
Nuts, seeds, and avocados are good food sources of polyunsaturated fats and monounsaturated fats that are less harmful to the liver than saturated fats.
Foods that can Make the Liver Work Harder
Saturated fats are harder for the liver to process. Limit high fat meats like sausage, bacon, salami, hot dogs and high fat dairy products like whole milk, ice cream and cheese, which contain saturated fats.
Other foods to limit that have a lot of saturated fat are french fries and high fat snack foods like potato chips, Doritos and Cheese Doodles.
Limit processed foods like white bread, white rice, cakes, cookies, donuts and candy. Add whole grains like whole grain breads and cereals, brown rice, quinoa and barley to your diet.
Limit caffeine to 2-3 cups/day. Caffeine is broken down by the liver and may make it more difficult to cleanse the liver. Coffee, tea and most sodas contain a lot of caffeine.
Eat light meals more frequently. Eating a light evening meal can help to reduce the liver’s work during the healing hours of sleep.
Things to Avoid
Avoid alcohol. Alcohol is known to be a powerful toxin that will damage the liver. Recreational drugs can also be stressful to the liver.
Limit, as much as possible, chemicals such as food colorings, flavorings and preservatives as well as toxins such as insecticides and pesticides because these substances make the liver work harder.
Avoid multi-vitamins that contain iron. Iron is stored in the liver and supplementing with iron may increase the risk of iron toxicity
Beets contain antioxidants such as beta-carotene, other carotenoids and healing flavonoids. Antioxidants help to limit the damage caused by free radicals, thus they have a healing and cleansing effect on the liver; beets also have folic acid which is necessary for Phase One detoxification.
Broccoli contains B vitamins and vitamin C both of which help Phase One detoxification; it also is a source of folic acid.
Brown Rice provides B vitamins and the antioxidant selenium.
Carrots contain beta-carotene and other carotenoids that help to protect the liver.
Eggs supply B vitamins.
Garlic has selenium and glutathione, both of which act as antioxidants.
Spinach provides folic acid and other B vitamins.
Tomatoes have vitamins C and E which are both needed for Phase One detoxification. They are also a good source of the antioxidant lycopene.
Wheatgerm contains selenium and vitamin E and is an excellent source of phytochemicals.
Melons and peppers are good sources of vitamin C.
Tomatillos, papaya, plantains, carambola and guava are good sources of the antioxidants beta-carotene and vitamin C.Foods to Help Phase Two Detoxification
Broccoli contains natural sulfur compounds which are needed to enhance Phase Two detoxification.
Cabbage like broccoli, contains natural sulfur compounds.
Eggs contain methionine, a sulfur-containing compound needed for detoxification.
Brazil Nuts contain selenium, an antioxidant needed for detoxification.
Garlic has methionine which is needed for detoxification; also contains glutathione, a powerful antioxidant.
Onions have sulfur compounds which are important in both detoxification pathways; also a source of glutathione.
Asparagus and Watermelon are rich, natural sources of glutathione which is important for liver detoxification.
Papaya and Avocado help the body to produce glutathione.
Mushrooms have a lot of glutamic acid which is needed to produce glutathione and help with liver detoxification.
Foods for the General Health of the Liver
Soy Beans contain lecithin which helps the liver break down fats and helps reduce high cholesterol levels; lecithin also helps maintain healthy membranes around liver cells.
Cayenne Pepper contains many phytochemicals including beta-carotene and lutein and is rich in certain B vitamins as well as vitamins C and E. It also aids in digestion.
Lemon is a bitter, acidic food which is helpful for general cleansing of the body.
Walnuts are a source of arginine which helps the liver detoxify ammonia, a waste product in the body; they are also a rich source of glutathione and omega-3 fatty acids.
Wheatgerm has arginine and essential fatty acids.
Caraway Seeds contain many flavanoids and carotenoids which act as antioxidants. Caraway is helpful in liver and gallbladder disease and helps produce glutathione in the body.
General Tips for Foods that are Especially Good for the Liver
Eat plenty of fresh fruits and lightly cooked vegetables especially dark green, leafy vegetables and orange, yellow, purple, and red colored fruits and vegetables—they contain living enzymes, fiber, vitamin C, natural antibiotic substances, and anti-cancer phytonutrients.
Eat foods that are rich in glutathione or help to produce glutathione in the body. Asparagus, watermelon, broccoli and boldo are good sources of glutathione while papayas and avocados are foods that help the body to produce glutathione.
Bitter foods like dandelion greens, mustard greens, bitter melon, Romaine lettuce and broccoli raabe can help in cleansing the liver.
Herbs like dill, caraway seeds, garlic, onions, boldo, turmeric and cayenne are easy to use in cooking and can help protect the liver.
Green tea has immune-boosting properties and contains less caffeine than coffee.
Drink lots of water (6–12 cups per day) because it helps the kidneys to get rid of the toxins that the liver has broken down.
Omega-3 fats are very helpful. These fats are found in cold water fish such as salmon, tuna, mackerel, sardines and halibut. Other good sources are ground flaxseeds, flaxseed oil and walnuts.
Nuts, seeds, and avocados are good food sources of polyunsaturated fats and monounsaturated fats that are less harmful to the liver than saturated fats.
Foods that can Make the Liver Work Harder
Saturated fats are harder for the liver to process. Limit high fat meats like sausage, bacon, salami, hot dogs and high fat dairy products like whole milk, ice cream and cheese, which contain saturated fats.
Other foods to limit that have a lot of saturated fat are french fries and high fat snack foods like potato chips, Doritos and Cheese Doodles.
Limit processed foods like white bread, white rice, cakes, cookies, donuts and candy. Add whole grains like whole grain breads and cereals, brown rice, quinoa and barley to your diet.
Limit caffeine to 2-3 cups/day. Caffeine is broken down by the liver and may make it more difficult to cleanse the liver. Coffee, tea and most sodas contain a lot of caffeine.
Eat light meals more frequently. Eating a light evening meal can help to reduce the liver’s work during the healing hours of sleep.
Things to Avoid
Avoid alcohol. Alcohol is known to be a powerful toxin that will damage the liver. Recreational drugs can also be stressful to the liver.
Limit, as much as possible, chemicals such as food colorings, flavorings and preservatives as well as toxins such as insecticides and pesticides because these substances make the liver work harder.
Avoid multi-vitamins that contain iron. Iron is stored in the liver and supplementing with iron may increase the risk of iron toxicity
Ginger
Ginger
Also listed as: African ginger; Black ginger; Jamaican ginger; Zingiber officinale
Ginger, the underground stem, or rhizome, of the plant Zingiber officinale has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times. In China, for example, ginger has been used to aid digestion and treat stomach upset, diarrhea, and nausea for more than 2,000 years. Since ancient times, ginger has also been used to help treat arthritis, colic, diarrhea, and heart conditions. In addition to these medicinal uses, ginger continues to be valued around the world as an important cooking spice and is believed to help the common cold, flu-like symptoms, headaches, and even painful menstrual periods. Native to Asia where its use as a culinary spice spans at least 4,400 years, ginger grows in fertile, moist, tropical soil.
Plant Description
Ginger is a knotted, thick, beige underground stem (rhizome). The stem extends roughly 12 inches above ground with long, narrow, ribbed, green leaves, and white or yellowish-green flowers.
What's It Made Of?
The important active components of the ginger root are thought to be volatile oils and pungent phenol compounds (such as gingerols and shogaols).
Medicinal Uses and Indications
Today, ginger root is widely used as a digestive aid for mild stomach upset and is commonly recommended by health care professionals to help prevent or treat nausea and vomiting associated with motion sickness, pregnancy, and cancer chemotherapy. Ginger is used as support in inflammatory conditions such as arthritis, and may even be used in heart disease or cancer.
Motion Sickness
Several studies suggest that ginger may be more effective than placebo in reducing symptoms associated with motion sickness. In one trial of 80 novice sailors (prone to motion sickness), those who took powdered ginger experienced a significant reduction in vomiting and cold sweating compared to those who took placebo. Similar results were found in a study with healthy volunteers. While these results are promising, other studies suggest that ginger is not as effective as medications in reducing symptoms associated with motion sickness. In a small study of volunteers who were given ginger (fresh root and powder form), scopolamine (a medication commonly prescribed for motion sickness), or placebo, those receiving the medication experienced significantly fewer symptoms compared to those who received ginger.
Conventional prescription and non-prescription medicines that decrease nausea may also cause unwanted side effects, such as dry mouth and drowsiness. Given the safety of ginger, many people find it a welcome alternative to these medications to relieve their motion sickness.
Pregnancy Related Nausea and Vomiting
A limited number of human studies suggests that 1 gram daily of ginger may be safe and effective for pregnancy-associated nausea and vomiting when used for short periods (no longer than 4 days). Several studies have found that ginger is more effective than placebo in relieving nausea and vomiting associated with pregnancy. In a small study including 30 pregnant women with severe vomiting, those who ingested 1 gram of ginger every day for four days reported more relief from vomiting than those who received placebo. In a larger study including 70 pregnant women with nausea and vomiting, those who received a similar dosage of ginger felt less nauseous and experienced fewer vomiting episodes than those who received placebo.
Chemotherapy nausea
There is evidence from a few studies that suggests ginger reduces the severity and duration of nausea (but not vomiting) during chemotherapy. Long-term studies should be performed to confirm these results and to establish safety.
Nausea and vomiting following surgery
Research has produced mixed results regarding the use of ginger in the treatment of nausea and vomiting following surgery. In two studies, 1 gram of ginger root before surgery reduced nausea as effectively as a leading medication. In one of these two studies, women who received ginger also required fewer nausea-relieving medications following surgery. Other studies, however, have failed to find the same positive effects. In fact, one study found that ginger may actually increase vomiting following surgery. For this reason, further studies are needed to determine whether ginger is safe and effective for the prevention and treatment of nausea and vomiting following surgery.
Inflammation
In addition to providing relief from nausea and vomiting, ginger extract has long been used in traditional medical practices to decrease inflammation. In fact, many health care professionals today use ginger to help treat health problems associated with inflammation, such as arthritis and ulcerative colitis. In a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo. Although there have also been a few other studies of the benefit of ginger for arthritis, one trial found that the herb was no more effective than ibuprofen (a medication frequently used to treat OA) or placebo in reducing symptoms of OA.
Other uses
* Although it is much too early to tell if this will benefit those with heart disease, a few preliminary studies suggest that ginger may lower cholesterol and prevent the blood from clotting. Each of these effects may protect the blood vessels from blockage and the damaging effects of blockage such as atherosclerosis, which can lead to a heart attack or stroke.
* Laboratory studies have also found that components in ginger may have anticancer activity. More research needs to be performed to determine the effects of ginger on various cancers in humans.
Available Forms
Ginger products are made from fresh or dried ginger root, or from steam distillation of the oil in the root. The herb is available in extracts, tinctures, capsules, and oils. Fresh ginger root can also be purchased and prepared as a tea. Ginger is also a common cooking spice and can be found in a variety of foods and drinks, including ginger bread, ginger snaps, ginger sticks, and ginger ale.
How to Take It
Pediatric
Ginger should not be used by children under 2 years of age.
Ginger may be used by children over 2 years of age to treat nausea, digestive cramping, and headaches. Adjust the recommended adult dose to account for the child's weight. Most herbal dosages for adults are calculated on the basis of a 150 lb (70 kg) adult. Therefore, if the child weighs 50 lb (20 - 25 kg), the appropriate dose of ginger for this child would be 1/3 of the adult dosage.
Adult
In general, ginger intake should not exceed 4 grams in one day (this includes the ginger obtained through diet such as from ginger ale, ginger snaps, and ginger bread). Usually, food sources contain no more than 0.5% ginger.
Standardized dose: Take 75 - 2,000 mg in divided doses with food, standardized to contain 4% volatile oils or 5% total pungent compounds including 6-gingerol or 6-shogaol.
For nausea, gas, or indigestion: 2 - 4 grams of fresh root daily (0.25 - 1.0 g of powdered root) or 1.5 - 3.0 mL (30 - 90 drops) liquid extract daily. To prevent vomiting, take 1 gram of powdered ginger (1/2 tsp) or its equivalent, every 4 hours as needed (not to exceed 4 doses daily), or 2 ginger capsules (1 gram), 3 times daily. You may also chew a 1/4 oz piece of fresh ginger when needed.
To relieve arthritis pain: Take fresh ginger juice, extract, or tea, 2 - 4 grams daily. Topical ginger oil may also be rubbed into a painful joint. Fresh ginger root may also be placed in a warm poultice or compress and apply to painful areas.
For cold and flu symptoms, sore throat, headache and menstrual cramps: Steep 2 tbsp of freshly shredded ginger in hot water, 2 - 3 times daily. A drop of ginger oil or a few slices of fresh rhizome may also be placed in steaming water and inhaled.
Precautions
The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, contain components that can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a health care provider qualified in the field of botanical medicine.
Side effects associated with ginger are rare, but if taken in excessive doses the herb may cause mild heartburn. Some of the mild gastrointestinal side effects, such as belching, heartburn, or stomach upset, may be relieved by taking ginger supplements in capsules.
People with gallstones should consult a doctor before taking ginger. Make sure to tell your doctor if you are taking ginger and will be going to surgery or placed under anesthesia for any reason.
Do not take ginger if you have a bleeding disorder or if you are taking blood thinning medications, including aspirin.
Possible Interactions
Ginger may alter the effects of some prescription and non-prescription medications. If you are currently being treated with any of the following medications, you should not use ginger without first talking to your health care provider.
Blood-thinning medications -- Although ginger may interfere with blood clotting, there have been no scientific or case reports of interactions between ginger and blood-thinning medications, such as aspirin and warfarin. However, people taking medications that thin the blood should use ginger only under the supervision of a health care provider.
Also listed as: African ginger; Black ginger; Jamaican ginger; Zingiber officinale
Ginger, the underground stem, or rhizome, of the plant Zingiber officinale has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times. In China, for example, ginger has been used to aid digestion and treat stomach upset, diarrhea, and nausea for more than 2,000 years. Since ancient times, ginger has also been used to help treat arthritis, colic, diarrhea, and heart conditions. In addition to these medicinal uses, ginger continues to be valued around the world as an important cooking spice and is believed to help the common cold, flu-like symptoms, headaches, and even painful menstrual periods. Native to Asia where its use as a culinary spice spans at least 4,400 years, ginger grows in fertile, moist, tropical soil.
Plant Description
Ginger is a knotted, thick, beige underground stem (rhizome). The stem extends roughly 12 inches above ground with long, narrow, ribbed, green leaves, and white or yellowish-green flowers.
What's It Made Of?
The important active components of the ginger root are thought to be volatile oils and pungent phenol compounds (such as gingerols and shogaols).
Medicinal Uses and Indications
Today, ginger root is widely used as a digestive aid for mild stomach upset and is commonly recommended by health care professionals to help prevent or treat nausea and vomiting associated with motion sickness, pregnancy, and cancer chemotherapy. Ginger is used as support in inflammatory conditions such as arthritis, and may even be used in heart disease or cancer.
Motion Sickness
Several studies suggest that ginger may be more effective than placebo in reducing symptoms associated with motion sickness. In one trial of 80 novice sailors (prone to motion sickness), those who took powdered ginger experienced a significant reduction in vomiting and cold sweating compared to those who took placebo. Similar results were found in a study with healthy volunteers. While these results are promising, other studies suggest that ginger is not as effective as medications in reducing symptoms associated with motion sickness. In a small study of volunteers who were given ginger (fresh root and powder form), scopolamine (a medication commonly prescribed for motion sickness), or placebo, those receiving the medication experienced significantly fewer symptoms compared to those who received ginger.
Conventional prescription and non-prescription medicines that decrease nausea may also cause unwanted side effects, such as dry mouth and drowsiness. Given the safety of ginger, many people find it a welcome alternative to these medications to relieve their motion sickness.
Pregnancy Related Nausea and Vomiting
A limited number of human studies suggests that 1 gram daily of ginger may be safe and effective for pregnancy-associated nausea and vomiting when used for short periods (no longer than 4 days). Several studies have found that ginger is more effective than placebo in relieving nausea and vomiting associated with pregnancy. In a small study including 30 pregnant women with severe vomiting, those who ingested 1 gram of ginger every day for four days reported more relief from vomiting than those who received placebo. In a larger study including 70 pregnant women with nausea and vomiting, those who received a similar dosage of ginger felt less nauseous and experienced fewer vomiting episodes than those who received placebo.
Chemotherapy nausea
There is evidence from a few studies that suggests ginger reduces the severity and duration of nausea (but not vomiting) during chemotherapy. Long-term studies should be performed to confirm these results and to establish safety.
Nausea and vomiting following surgery
Research has produced mixed results regarding the use of ginger in the treatment of nausea and vomiting following surgery. In two studies, 1 gram of ginger root before surgery reduced nausea as effectively as a leading medication. In one of these two studies, women who received ginger also required fewer nausea-relieving medications following surgery. Other studies, however, have failed to find the same positive effects. In fact, one study found that ginger may actually increase vomiting following surgery. For this reason, further studies are needed to determine whether ginger is safe and effective for the prevention and treatment of nausea and vomiting following surgery.
Inflammation
In addition to providing relief from nausea and vomiting, ginger extract has long been used in traditional medical practices to decrease inflammation. In fact, many health care professionals today use ginger to help treat health problems associated with inflammation, such as arthritis and ulcerative colitis. In a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo. Although there have also been a few other studies of the benefit of ginger for arthritis, one trial found that the herb was no more effective than ibuprofen (a medication frequently used to treat OA) or placebo in reducing symptoms of OA.
Other uses
* Although it is much too early to tell if this will benefit those with heart disease, a few preliminary studies suggest that ginger may lower cholesterol and prevent the blood from clotting. Each of these effects may protect the blood vessels from blockage and the damaging effects of blockage such as atherosclerosis, which can lead to a heart attack or stroke.
* Laboratory studies have also found that components in ginger may have anticancer activity. More research needs to be performed to determine the effects of ginger on various cancers in humans.
Available Forms
Ginger products are made from fresh or dried ginger root, or from steam distillation of the oil in the root. The herb is available in extracts, tinctures, capsules, and oils. Fresh ginger root can also be purchased and prepared as a tea. Ginger is also a common cooking spice and can be found in a variety of foods and drinks, including ginger bread, ginger snaps, ginger sticks, and ginger ale.
How to Take It
Pediatric
Ginger should not be used by children under 2 years of age.
Ginger may be used by children over 2 years of age to treat nausea, digestive cramping, and headaches. Adjust the recommended adult dose to account for the child's weight. Most herbal dosages for adults are calculated on the basis of a 150 lb (70 kg) adult. Therefore, if the child weighs 50 lb (20 - 25 kg), the appropriate dose of ginger for this child would be 1/3 of the adult dosage.
Adult
In general, ginger intake should not exceed 4 grams in one day (this includes the ginger obtained through diet such as from ginger ale, ginger snaps, and ginger bread). Usually, food sources contain no more than 0.5% ginger.
Standardized dose: Take 75 - 2,000 mg in divided doses with food, standardized to contain 4% volatile oils or 5% total pungent compounds including 6-gingerol or 6-shogaol.
For nausea, gas, or indigestion: 2 - 4 grams of fresh root daily (0.25 - 1.0 g of powdered root) or 1.5 - 3.0 mL (30 - 90 drops) liquid extract daily. To prevent vomiting, take 1 gram of powdered ginger (1/2 tsp) or its equivalent, every 4 hours as needed (not to exceed 4 doses daily), or 2 ginger capsules (1 gram), 3 times daily. You may also chew a 1/4 oz piece of fresh ginger when needed.
To relieve arthritis pain: Take fresh ginger juice, extract, or tea, 2 - 4 grams daily. Topical ginger oil may also be rubbed into a painful joint. Fresh ginger root may also be placed in a warm poultice or compress and apply to painful areas.
For cold and flu symptoms, sore throat, headache and menstrual cramps: Steep 2 tbsp of freshly shredded ginger in hot water, 2 - 3 times daily. A drop of ginger oil or a few slices of fresh rhizome may also be placed in steaming water and inhaled.
Precautions
The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, contain components that can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a health care provider qualified in the field of botanical medicine.
Side effects associated with ginger are rare, but if taken in excessive doses the herb may cause mild heartburn. Some of the mild gastrointestinal side effects, such as belching, heartburn, or stomach upset, may be relieved by taking ginger supplements in capsules.
People with gallstones should consult a doctor before taking ginger. Make sure to tell your doctor if you are taking ginger and will be going to surgery or placed under anesthesia for any reason.
Do not take ginger if you have a bleeding disorder or if you are taking blood thinning medications, including aspirin.
Possible Interactions
Ginger may alter the effects of some prescription and non-prescription medications. If you are currently being treated with any of the following medications, you should not use ginger without first talking to your health care provider.
Blood-thinning medications -- Although ginger may interfere with blood clotting, there have been no scientific or case reports of interactions between ginger and blood-thinning medications, such as aspirin and warfarin. However, people taking medications that thin the blood should use ginger only under the supervision of a health care provider.
How Is Cancer of the Esophagus Diagnosed?
How Is Cancer of the Esophagus Diagnosed?
Signs and symptoms of esophageal cancer
In most cases, cancers of the esophagus are discovered because of the symptoms they cause. Diagnosis in people without symptoms is rare and usually accidental (because of tests done to check other medical problems). Unfortunately, most esophageal cancers do not cause symptoms until they have reached an advanced stage, when a cure is less likely.
Dysphagia
The most common symptom of esophageal cancer is a problem swallowing, with the feeling like the food is stuck in the throat or chest. This is called dysphagia. This is often mild when it starts, and then gets worse over time. The opening of the esophagus is often narrowed to about half of its normal width. Dysphagia is commonly a late symptom caused by a large cancer.
When swallowing becomes difficult, people often change their diet and eating habits without realizing it. They take smaller bites and chew their food more carefully and slowly. As the cancer grows larger, the problem gets worse. People then may start eating softer foods that can pass through the esophagus more easily. They may avoid bread and meat, since these foods typically get stuck. The problem swallowing may even get bad enough that some people stop eating solid food completely and switch to a liquid diet. If the cancer keeps growing, at some point even liquids will not be able to pass. To help pass food through the esophagus, the body makes more saliva. This causes some people to complain of bringing up lots of thick mucus or saliva.
Pain
In some cases, people complain of pain or discomfort in the middle part of their chest. Some people describe a feeling of pressure or burning in the chest. These symptoms are more often caused by problems other than cancer, such as heartburn, and so they are rarely seen as a signal that cancer is present.
Pain with swallowing may occur when the cancer is large enough to block the esophagus. Pain may be felt a few seconds after swallowing, as food or liquid reaches the tumor and cannot pass it.
Weight loss
About half of patients with esophageal cancer lose weight (without trying to). This happens because their swallowing problems keep them from eating enough to maintain their weight. Other factors include decreased appetite and increase in metabolism from the cancer.
Other symptoms
Hoarseness, hiccups, pneumonia, and high blood calcium levels are usually signs of more advanced cancer of the esophagus. Sometimes the cancer will bleed. If there is enough blood, stools may turn black. This can also occur with other cancers and with some benign (noncancerous) diseases. It does not always mean that cancer is present.
If you have any of the following symptoms, please see a doctor right away for appropriate examination and diagnosis:
* dysphagia (a feeling of food getting stuck in your throat or chest)
* significant weight loss without dieting
* avoidance of solid food because of pain when you swallow
* hiccups and dysphagia together
History and physical exam
The doctor will take a complete history (medical interview) to check for risk factors and symptoms. The physical exam will provide information about signs of esophageal cancer and other health problems. If your doctor is concerned that you may have esophageal cancer, further tests will be needed to find out what is causing your problems.
Imaging studies
Barium swallow
In a barium swallow, a liquid called barium is swallowed. It coats the walls of the esophagus. When x-rays are taken, the barium outlines the esophagus clearly. This test can be done by itself, or as a part of a series of x-rays that includes the stomach and part of the intestine, called an upper gastrointestinal (GI) series. A barium swallow test can show any irregularities in the normally smooth surface of the esophageal wall.
A barium swallow test is often the first test done to see what is causing a problem with swallowing. Even small, early cancer can be seen using this test. Tumors grow out from the lining of the esophagus. These masses stick out into the lumen (the open area of the tube). They cause the barium to coat that area of the esophagus unevenly. In the barium x-ray, early cancers can look like small round bumps. They also can appear as a flat, raised area called a plaque. Advanced cancers look like large irregular areas and cause a narrowing of the width of the esophagus. A barium swallow test cannot be used to determine how far a cancer may have spread outside of the esophagus.
A barium swallow test can also be used to diagnose one of the more serious complications of esophageal cancer called a tracheoesophageal fistula. This occurs when the tumor destroys the tissue between the esophagus and the trachea (windpipe) and creates a hole connecting them. With this connection, anything that is swallowed can pass from the esophagus into the windpipe and lungs. This leads to frequent coughing and gagging. This problem can be helped with surgery or an endoscopy procedure.
Computed tomography (CT)
The CT scan is an x-ray procedure that produces detailed cross-sectional images of your body. Instead of taking one picture, like a conventional x-ray does, a CT scanner takes many pictures of the part of your body being studied as it rotates around you. A computer then combines these pictures into an image of a slice of your body.
CT scans are not usually used to make the initial diagnosis of esophageal cancer, but they can help see how far it has spread. CT scans often can show where the cancer is in the esophagus. These scans can also show the nearby organs and lymph nodes (bean-sized collections of immune cells that help fight infections and cancers), as well as distant areas of cancer spread. The CT scan can help to determine whether surgery is a good treatment option.
Before any pictures are taken, you may be asked to drink 1 to 2 pints of a liquid called oral contrast. This helps outline the esophagus and intestines so that certain areas are not mistaken for tumors. If you are having any trouble swallowing, you need to tell your doctor before the scan. You may also receive an IV (intravenous) line through which a different kind of contrast dye (IV contrast) is injected. This helps better outline structures in your body.
The injection can cause some flushing (redness and warm feeling that may last hours to days). A few people are allergic to the dye and get hives. Rarely, more serious reactions like trouble breathing and low blood pressure can occur. Medicine can be given to prevent and treat allergic reactions. Be sure to tell the doctor if you have ever had a reaction to any contrast material used for x-rays.
CT scans are more inconvenient than regular x-rays because they take longer and require you to lie still on a table while they are being done. Still, these scans are getting faster and the stay might be pleasantly short. Also, some people feel a bit confined by the ring they have to lie in when the pictures are being taken.
CT scans can also be used to guide a biopsy needle precisely into a suspected area of cancer spread. This procedure is called a CT-guided needle biopsy. The patient lies on the CT scanning table while a radiologist advances a biopsy needle toward the location of the mass. CT scans are repeated until the doctors can see that the needle is in the mass. A fine-needle biopsy sample (tiny fragment of tissue) or a core needle biopsy sample (a thin cylinder of tissue about one-half inch long and less than 1/8-inch in diameter) is removed and examined under a microscope.
Magnetic resonance imaging (MRI)
MRI scans use radio waves and strong magnets instead of x-rays. The energy from the radio waves is absorbed and then released in a pattern formed by the type of tissue and by certain diseases. A computer translates the pattern of radio waves given off by the tissues into a very detailed image of parts of the body. Not only does this produce cross-sectional slices of the body like a CT scanner, it can also produce slices that are parallel with the length of your body. A contrast material might be injected just as with CT scans but is used less often.
MRI scans are also very helpful in looking at the brain and spinal cord. They are not often needed to assess spread of esophageal cancer. MRI scans are a little more uncomfortable than CT scans. First, they take longer -- often up to an hour. Also, you have to be placed inside tube-like equipment, which is confining and makes many people uneasy. To stay calm, try keeping your eyes closed. Thinking of pleasant, relaxing mental images has also been shown to be helpful in making the time pass quickly. While you are in the MRI machine you will be able to talk to the technician during the whole procedure.
People with a fear of enclosed spaces (claustrophobia) have a very hard time getting an MRI. If you have a problem with tight spaces, talk to your doctor about it. Your doctor may give you a medicine for anxiety to take before the scan. If that is not enough, your doctor may be able to have the scan done using an open MRI. An open MRI does not have an enclosed tube. Although these scanners are less available than regular MRI machines, many cities have a center with an open MRI.
The MRI machine also makes a thumping noise like a washing machine that you may find annoying. Some places provide headphones with music to block this out. Most people have little difficulty with their MRI experience, but you should feel free to discuss any concerns you have with your health care team.
Positron emission tomography (PET)
In this test, radioactive glucose (sugar) is injected into the vein. Because cancers use sugar much faster than normal tissues, the radioactivity will tend to concentrate in the cancer. A scanner is used to spot the radioactive deposits. This test is useful for finding areas of cancer spread. It can help find small collections of cancer cells that may not be seen on other tests.
The uptake of the radioactive glucose ("brightness") may be measured. Studies are ongoing to see if the degree of uptake or "brightness" can be used as to tell how fast the tumor is growing. Studies are also looking to see if changes in the brightness on a PET scan can be used to see if treatment, such as chemotherapy, is working.
Endoscopy
Upper endoscopy
An endoscope is a flexible, very narrow tube with a video camera and light on the end. During an upper endoscopy procedure, the patient is sedated (made sleepy) to allow the endoscope to pass through the mouth and into the esophagus and stomach. The camera is connected to a television set, allowing the doctor to see abnormalities in the wall of the esophagus clearly.
Endoscopy is an important test for diagnosing esophageal cancer. The doctor can see the cancer through the scope and biopsy it. A tissue sample (biopsy) can be removed from any area that doesn't look normal (through the endoscope). These samples are sent to the laboratory so that a doctor can look at them under a microscope to see if cancer is present. If the esophageal cancer is blocking the opening (called the lumen) of the esophagus, then certain instruments can be used to help enlarge the opening to help food and liquid pass. Upper endoscopy can give the surgeon information for follow-up surgery, including the size and spread of the tumor and whether the tumor can be completely removed.
Endoscopic ultrasound
Ultrasound tests use sound waves to take pictures of parts of the body. For an endoscopic ultrasound, the probe that gives off the sound waves is at the end of an endoscope. This allows the probe to get very close to the cancer.
This test is very useful in finding the size of an esophageal cancer and how far it has grown into nearby tissues. The endoscope with the small ultrasound probe is placed into the esophagus. The probe sends out very sensitive sound waves that penetrate deep into tissues. The sound waves bounce off normal tissue and any cancer that is present. They are picked up by the probe and a computer turns the pattern of sound waves into a picture. The picture shows how deeply the tumor has invaded into the esophagus. This test uses no radiation and is very safe. It can detect small abnormal changes very well.
Endoscopic ultrasound can help determine how much of the tissue next to the esophagus (including nearby lymph nodes) is affected by the cancer. This helps surgeons decide which tumors can be surgically removed and which cannot.
Bronchoscopy
This procedure uses an endoscope to look into the trachea (windpipe) and bronchi (tubes leading from the trachea into the lung). This lets the doctor see if the cancer has grown into these structures. The patient is sedated for this procedure.
Thoracoscopy and laparoscopy
These procedures allow the doctor to see lymph nodes and other organs near the esophagus inside the chest (by thoracoscopy) or the abdomen (by laparoscopy) through a hollow lighted tube. The surgeon can operate instruments through the tube and remove lymph node samples and take biopsies to see if the cancer has spread. This information is often important in deciding whether or not a person is likely to benefit from surgery. These procedures are done in an operating room and under general anesthesia.
Biopsy
An area may look like cancer, but the only way to know for sure is to do a biopsy. For a biopsy, the doctor removes a small piece of tissue (usually from an area that looks abnormal). A doctor called a pathologist then looks at the tissue under the microscope to see if any cancer cells are present. If there is cancer, the pathologist will determine what type it is (adenocarcinoma or squamous cell). It takes at least a couple of days to get the results of a biopsy.
Signs and symptoms of esophageal cancer
In most cases, cancers of the esophagus are discovered because of the symptoms they cause. Diagnosis in people without symptoms is rare and usually accidental (because of tests done to check other medical problems). Unfortunately, most esophageal cancers do not cause symptoms until they have reached an advanced stage, when a cure is less likely.
Dysphagia
The most common symptom of esophageal cancer is a problem swallowing, with the feeling like the food is stuck in the throat or chest. This is called dysphagia. This is often mild when it starts, and then gets worse over time. The opening of the esophagus is often narrowed to about half of its normal width. Dysphagia is commonly a late symptom caused by a large cancer.
When swallowing becomes difficult, people often change their diet and eating habits without realizing it. They take smaller bites and chew their food more carefully and slowly. As the cancer grows larger, the problem gets worse. People then may start eating softer foods that can pass through the esophagus more easily. They may avoid bread and meat, since these foods typically get stuck. The problem swallowing may even get bad enough that some people stop eating solid food completely and switch to a liquid diet. If the cancer keeps growing, at some point even liquids will not be able to pass. To help pass food through the esophagus, the body makes more saliva. This causes some people to complain of bringing up lots of thick mucus or saliva.
Pain
In some cases, people complain of pain or discomfort in the middle part of their chest. Some people describe a feeling of pressure or burning in the chest. These symptoms are more often caused by problems other than cancer, such as heartburn, and so they are rarely seen as a signal that cancer is present.
Pain with swallowing may occur when the cancer is large enough to block the esophagus. Pain may be felt a few seconds after swallowing, as food or liquid reaches the tumor and cannot pass it.
Weight loss
About half of patients with esophageal cancer lose weight (without trying to). This happens because their swallowing problems keep them from eating enough to maintain their weight. Other factors include decreased appetite and increase in metabolism from the cancer.
Other symptoms
Hoarseness, hiccups, pneumonia, and high blood calcium levels are usually signs of more advanced cancer of the esophagus. Sometimes the cancer will bleed. If there is enough blood, stools may turn black. This can also occur with other cancers and with some benign (noncancerous) diseases. It does not always mean that cancer is present.
If you have any of the following symptoms, please see a doctor right away for appropriate examination and diagnosis:
* dysphagia (a feeling of food getting stuck in your throat or chest)
* significant weight loss without dieting
* avoidance of solid food because of pain when you swallow
* hiccups and dysphagia together
History and physical exam
The doctor will take a complete history (medical interview) to check for risk factors and symptoms. The physical exam will provide information about signs of esophageal cancer and other health problems. If your doctor is concerned that you may have esophageal cancer, further tests will be needed to find out what is causing your problems.
Imaging studies
Barium swallow
In a barium swallow, a liquid called barium is swallowed. It coats the walls of the esophagus. When x-rays are taken, the barium outlines the esophagus clearly. This test can be done by itself, or as a part of a series of x-rays that includes the stomach and part of the intestine, called an upper gastrointestinal (GI) series. A barium swallow test can show any irregularities in the normally smooth surface of the esophageal wall.
A barium swallow test is often the first test done to see what is causing a problem with swallowing. Even small, early cancer can be seen using this test. Tumors grow out from the lining of the esophagus. These masses stick out into the lumen (the open area of the tube). They cause the barium to coat that area of the esophagus unevenly. In the barium x-ray, early cancers can look like small round bumps. They also can appear as a flat, raised area called a plaque. Advanced cancers look like large irregular areas and cause a narrowing of the width of the esophagus. A barium swallow test cannot be used to determine how far a cancer may have spread outside of the esophagus.
A barium swallow test can also be used to diagnose one of the more serious complications of esophageal cancer called a tracheoesophageal fistula. This occurs when the tumor destroys the tissue between the esophagus and the trachea (windpipe) and creates a hole connecting them. With this connection, anything that is swallowed can pass from the esophagus into the windpipe and lungs. This leads to frequent coughing and gagging. This problem can be helped with surgery or an endoscopy procedure.
Computed tomography (CT)
The CT scan is an x-ray procedure that produces detailed cross-sectional images of your body. Instead of taking one picture, like a conventional x-ray does, a CT scanner takes many pictures of the part of your body being studied as it rotates around you. A computer then combines these pictures into an image of a slice of your body.
CT scans are not usually used to make the initial diagnosis of esophageal cancer, but they can help see how far it has spread. CT scans often can show where the cancer is in the esophagus. These scans can also show the nearby organs and lymph nodes (bean-sized collections of immune cells that help fight infections and cancers), as well as distant areas of cancer spread. The CT scan can help to determine whether surgery is a good treatment option.
Before any pictures are taken, you may be asked to drink 1 to 2 pints of a liquid called oral contrast. This helps outline the esophagus and intestines so that certain areas are not mistaken for tumors. If you are having any trouble swallowing, you need to tell your doctor before the scan. You may also receive an IV (intravenous) line through which a different kind of contrast dye (IV contrast) is injected. This helps better outline structures in your body.
The injection can cause some flushing (redness and warm feeling that may last hours to days). A few people are allergic to the dye and get hives. Rarely, more serious reactions like trouble breathing and low blood pressure can occur. Medicine can be given to prevent and treat allergic reactions. Be sure to tell the doctor if you have ever had a reaction to any contrast material used for x-rays.
CT scans are more inconvenient than regular x-rays because they take longer and require you to lie still on a table while they are being done. Still, these scans are getting faster and the stay might be pleasantly short. Also, some people feel a bit confined by the ring they have to lie in when the pictures are being taken.
CT scans can also be used to guide a biopsy needle precisely into a suspected area of cancer spread. This procedure is called a CT-guided needle biopsy. The patient lies on the CT scanning table while a radiologist advances a biopsy needle toward the location of the mass. CT scans are repeated until the doctors can see that the needle is in the mass. A fine-needle biopsy sample (tiny fragment of tissue) or a core needle biopsy sample (a thin cylinder of tissue about one-half inch long and less than 1/8-inch in diameter) is removed and examined under a microscope.
Magnetic resonance imaging (MRI)
MRI scans use radio waves and strong magnets instead of x-rays. The energy from the radio waves is absorbed and then released in a pattern formed by the type of tissue and by certain diseases. A computer translates the pattern of radio waves given off by the tissues into a very detailed image of parts of the body. Not only does this produce cross-sectional slices of the body like a CT scanner, it can also produce slices that are parallel with the length of your body. A contrast material might be injected just as with CT scans but is used less often.
MRI scans are also very helpful in looking at the brain and spinal cord. They are not often needed to assess spread of esophageal cancer. MRI scans are a little more uncomfortable than CT scans. First, they take longer -- often up to an hour. Also, you have to be placed inside tube-like equipment, which is confining and makes many people uneasy. To stay calm, try keeping your eyes closed. Thinking of pleasant, relaxing mental images has also been shown to be helpful in making the time pass quickly. While you are in the MRI machine you will be able to talk to the technician during the whole procedure.
People with a fear of enclosed spaces (claustrophobia) have a very hard time getting an MRI. If you have a problem with tight spaces, talk to your doctor about it. Your doctor may give you a medicine for anxiety to take before the scan. If that is not enough, your doctor may be able to have the scan done using an open MRI. An open MRI does not have an enclosed tube. Although these scanners are less available than regular MRI machines, many cities have a center with an open MRI.
The MRI machine also makes a thumping noise like a washing machine that you may find annoying. Some places provide headphones with music to block this out. Most people have little difficulty with their MRI experience, but you should feel free to discuss any concerns you have with your health care team.
Positron emission tomography (PET)
In this test, radioactive glucose (sugar) is injected into the vein. Because cancers use sugar much faster than normal tissues, the radioactivity will tend to concentrate in the cancer. A scanner is used to spot the radioactive deposits. This test is useful for finding areas of cancer spread. It can help find small collections of cancer cells that may not be seen on other tests.
The uptake of the radioactive glucose ("brightness") may be measured. Studies are ongoing to see if the degree of uptake or "brightness" can be used as to tell how fast the tumor is growing. Studies are also looking to see if changes in the brightness on a PET scan can be used to see if treatment, such as chemotherapy, is working.
Endoscopy
Upper endoscopy
An endoscope is a flexible, very narrow tube with a video camera and light on the end. During an upper endoscopy procedure, the patient is sedated (made sleepy) to allow the endoscope to pass through the mouth and into the esophagus and stomach. The camera is connected to a television set, allowing the doctor to see abnormalities in the wall of the esophagus clearly.
Endoscopy is an important test for diagnosing esophageal cancer. The doctor can see the cancer through the scope and biopsy it. A tissue sample (biopsy) can be removed from any area that doesn't look normal (through the endoscope). These samples are sent to the laboratory so that a doctor can look at them under a microscope to see if cancer is present. If the esophageal cancer is blocking the opening (called the lumen) of the esophagus, then certain instruments can be used to help enlarge the opening to help food and liquid pass. Upper endoscopy can give the surgeon information for follow-up surgery, including the size and spread of the tumor and whether the tumor can be completely removed.
Endoscopic ultrasound
Ultrasound tests use sound waves to take pictures of parts of the body. For an endoscopic ultrasound, the probe that gives off the sound waves is at the end of an endoscope. This allows the probe to get very close to the cancer.
This test is very useful in finding the size of an esophageal cancer and how far it has grown into nearby tissues. The endoscope with the small ultrasound probe is placed into the esophagus. The probe sends out very sensitive sound waves that penetrate deep into tissues. The sound waves bounce off normal tissue and any cancer that is present. They are picked up by the probe and a computer turns the pattern of sound waves into a picture. The picture shows how deeply the tumor has invaded into the esophagus. This test uses no radiation and is very safe. It can detect small abnormal changes very well.
Endoscopic ultrasound can help determine how much of the tissue next to the esophagus (including nearby lymph nodes) is affected by the cancer. This helps surgeons decide which tumors can be surgically removed and which cannot.
Bronchoscopy
This procedure uses an endoscope to look into the trachea (windpipe) and bronchi (tubes leading from the trachea into the lung). This lets the doctor see if the cancer has grown into these structures. The patient is sedated for this procedure.
Thoracoscopy and laparoscopy
These procedures allow the doctor to see lymph nodes and other organs near the esophagus inside the chest (by thoracoscopy) or the abdomen (by laparoscopy) through a hollow lighted tube. The surgeon can operate instruments through the tube and remove lymph node samples and take biopsies to see if the cancer has spread. This information is often important in deciding whether or not a person is likely to benefit from surgery. These procedures are done in an operating room and under general anesthesia.
Biopsy
An area may look like cancer, but the only way to know for sure is to do a biopsy. For a biopsy, the doctor removes a small piece of tissue (usually from an area that looks abnormal). A doctor called a pathologist then looks at the tissue under the microscope to see if any cancer cells are present. If there is cancer, the pathologist will determine what type it is (adenocarcinoma or squamous cell). It takes at least a couple of days to get the results of a biopsy.
10 Diabetes Super Foods
1. Vegetables. Packed with powerhouse nutrients, vegetables are naturally low in calories, and they're full of fiber, so they're plenty filling. Loading your plate with vegetables will automatically mean you're eating fewer simple carbs (which raise blood sugar) and saturated fats (which increase insulin resistance). Aim to get four or five servings a day. (A serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.) Go easier on starchy vegetables -- including potatoes, corn, and peas -- which are higher in calories than other vegetables.
2. Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it's low in fat, it's high in fiber, and it's lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.
Because fruit has more natural sugar and calories than most vegetables, you can't eat it with utter abandon. Aim to get three or four servings a day. (A serving is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit.) Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain.
3. Beans. Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.
Throw canned beans into every salad you make (rinse them first), and add them to pasta and chili. Black bean, split pea, or lentil soup is an excellent lunch, even if it comes from a can.
4. Cereal. The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. There's a bonus: Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don't forgo breakfast. Better yet, choose a cereal with at least 5 grams fiber per serving. Good choices include Kashi GoLean Crunch! (10 grams), Kellogg's Raisin Bran (8 grams), General Mills Multi-Bran Chex (8 grams), Post Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams) and General Mills Fiber One (14 grams). Top your cereal with fruit and you've checked off a fruit serving for the day.
5. Fish. Fast and easy to prepare, fish is a good source of protein, and a great substitute for higher-fat meats. Also, fatty fish is the best source of omega-3 fatty acids, those remarkable good-for-you fats that help keep the arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the "good" cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.
6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.
6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.
8. Olive oil. At the center of the famously heart-healthy Mediterranean diet is olive oil is considered a "good" fat that helps slash the risk of heart attack -- and has been shown to help keep blood sugar steady by reducing insulin resistance. So toss the butter and cook with olive oil instead. At home and in restaurants, dip your bread in a bit of the stuff. Just watch how much you eat, because at 119 calories per tablespoon, even "good" fat can pack on the pounds.
9. Yogurt. Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. As a snack or for breakfast, choose nonfat plain yogurt, and add your own fresh fruit or a sprinkling of wheat germ or low-fat granola for a burst of extra nutrients.
10. Cinnamon. Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.
2. Fruit. Packed with almost all the same advantages as vegetables fruit is brimming with nutrients you need, it's low in fat, it's high in fiber, and it's lower in calories than most other foods. Best of all, fruit is loaded with antioxidants that help protect your nerves, your eyes, and your heart.
Because fruit has more natural sugar and calories than most vegetables, you can't eat it with utter abandon. Aim to get three or four servings a day. (A serving is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit.) Choose whole produce over juice. Many of the nutrients and a lot of the fiber are found in the skin, flesh, and seeds of fruit, so they’re lost during juicing, and more of the calories and sugar remain.
3. Beans. Beans are just about your best source of dietary fiber, which not only makes you feel full longer, it actually slows digestion and keeps blood sugar from spiking after a meal. This effect is so powerful that it can even lower your overall blood sugar levels.
Throw canned beans into every salad you make (rinse them first), and add them to pasta and chili. Black bean, split pea, or lentil soup is an excellent lunch, even if it comes from a can.
4. Cereal. The right breakfast cereal is your absolute best opportunity to pack more fiber into your day. There's a bonus: Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don't forgo breakfast. Better yet, choose a cereal with at least 5 grams fiber per serving. Good choices include Kashi GoLean Crunch! (10 grams), Kellogg's Raisin Bran (8 grams), General Mills Multi-Bran Chex (8 grams), Post Wheat 'N Bran Spoon Size (8 grams), Kellogg's All-Bran Original (10 grams) and General Mills Fiber One (14 grams). Top your cereal with fruit and you've checked off a fruit serving for the day.
5. Fish. Fast and easy to prepare, fish is a good source of protein, and a great substitute for higher-fat meats. Also, fatty fish is the best source of omega-3 fatty acids, those remarkable good-for-you fats that help keep the arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the "good" cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.
6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.
6. Poultry breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.
8. Olive oil. At the center of the famously heart-healthy Mediterranean diet is olive oil is considered a "good" fat that helps slash the risk of heart attack -- and has been shown to help keep blood sugar steady by reducing insulin resistance. So toss the butter and cook with olive oil instead. At home and in restaurants, dip your bread in a bit of the stuff. Just watch how much you eat, because at 119 calories per tablespoon, even "good" fat can pack on the pounds.
9. Yogurt. Yogurt is rich in protein and another weight loss powerhouse: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. As a snack or for breakfast, choose nonfat plain yogurt, and add your own fresh fruit or a sprinkling of wheat germ or low-fat granola for a burst of extra nutrients.
10. Cinnamon. Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.
Several lines of recent scientific evidence have shown that individuals who followed a low GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease than others. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative stress to the vasculature and also by the direct increase in insulin levels
The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels.[citation needed] Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control and blood lipids. The insulin index is also useful, as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined as the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100. The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.[2]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages of being universal and producing maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined and the GI scale is culture dependent
A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of starch (amylose versus amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar, for example, will lower the GI. The presence of fat or soluble dietary fiber can slow the gastric emptying rate, thus lowering the GI. Unrefined breads with higher amounts of fiber generally have a lower GI value than white breads.[3] Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible (high GI).
While adding butter or oil will lower the GI of a meal, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel.
The glycemic index can be applied only to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, and the average person is not likely to eat 50 g of carbohydrate from these foods. Fruits and vegetables tend to have a low glycemic index and a low glycemic load. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[4] Alcoholic beverages have been reported to have low GI values, but it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.[5] Moderate alcohol consumption more than 12 hours prior to a test does not affect the GI.[6]
Many modern diets rely on the glycemic index, including the South Beach Diet, Transitions by Market America and NutriSystem Nourish Diet.[7] However, others have pointed out that foods generally considered to be unhealthy can have a low glycemic index, for instance chocolate cake (GI 38), ice cream (37), or pure fructose (19), whereas foods like potatoes and rice, eaten in countries with low rates of diabetes, have GIs around 100.[8][9]
The GI Symbol Program is an independent worldwide GI certification program that helps consumers identify low GI foods and drinks. The symbol is only on foods or beverages that have had their GI values tested according to standard and meet the GI Foundation's certification criteria as a healthy choice within their food group, so they are also lower in kilojoules, fat and/or salt.
The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels.[citation needed] Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
A lower glycemic index suggests slower rates of digestion and absorption of the foods' carbohydrates and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A lower glycemic response usually equates to a lower insulin demand but not always, and may improve long-term blood glucose control and blood lipids. The insulin index is also useful, as it provides a direct measure of the insulin response to a food.
The glycemic index of a food is defined as the area under the two hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100. The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.[2]
The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages of being universal and producing maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ≈ 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined and the GI scale is culture dependent
A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing hypoglycemia.
The glycemic effect of foods depends on a number of factors such as the type of starch (amylose versus amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar, for example, will lower the GI. The presence of fat or soluble dietary fiber can slow the gastric emptying rate, thus lowering the GI. Unrefined breads with higher amounts of fiber generally have a lower GI value than white breads.[3] Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible (high GI).
While adding butter or oil will lower the GI of a meal, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel.
The glycemic index can be applied only to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, and the average person is not likely to eat 50 g of carbohydrate from these foods. Fruits and vegetables tend to have a low glycemic index and a low glycemic load. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[4] Alcoholic beverages have been reported to have low GI values, but it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.[5] Moderate alcohol consumption more than 12 hours prior to a test does not affect the GI.[6]
Many modern diets rely on the glycemic index, including the South Beach Diet, Transitions by Market America and NutriSystem Nourish Diet.[7] However, others have pointed out that foods generally considered to be unhealthy can have a low glycemic index, for instance chocolate cake (GI 38), ice cream (37), or pure fructose (19), whereas foods like potatoes and rice, eaten in countries with low rates of diabetes, have GIs around 100.[8][9]
The GI Symbol Program is an independent worldwide GI certification program that helps consumers identify low GI foods and drinks. The symbol is only on foods or beverages that have had their GI values tested according to standard and meet the GI Foundation's certification criteria as a healthy choice within their food group, so they are also lower in kilojoules, fat and/or salt.
Diabetes - What Should My Blood Sugar Levels Be?
For most people, good blood sugar levels are:
On waking up (before breakfast) 80 to 120
Before meals 80 to 120
2 hours after meals 160 or less
At bedtime 100 to 140
Ask your healthcare provider what your blood sugar levels should be. If you have diabetes
On waking up (before breakfast) 80 to 120
Before meals 80 to 120
2 hours after meals 160 or less
At bedtime 100 to 140
Ask your healthcare provider what your blood sugar levels should be. If you have diabetes
15 Diabetes-Friendly Snack Tips
If you go more than four or five hours between meals, a mid-afternoon snack might be just what the doctor ordered to help you keep your blood sugar steady. Snacking is also important if you're taking medication that could cause a blood-sugar low between meals. Discuss with your doctor or a registered dietitian what snacking approach is right for you.
1. Keep your snacks to 150 calories or less. The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you're truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack. Then limit yourself to 150 calories per snack. This will help keep your snacking "honest." After all, it's hard to find a candy bar with only 150 calories. And if you're hankering for a candy bar, but a healthier snack doesn't appeal, you're probably not truly hungry.
2. Beware of low-fat snacks. Studies show that people tend to eat about 28 percent more of a snack when it's low-fat because they think they're saving on calories. But low-fat snacks such as cookies only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you'd eat if you thought the snack was full-fat.
3. Plate your snacks. Eat straight out of the bag and you're guaranteed to eat more, whether it's chips, pretzels, or cookies. Instead, put a small portion on a plate, seal up the bag and put it away, then sit down and enjoy your snack.
4. Grab the whole bag. A single serving bag, that is. You're much more likely to stop after one serving if you don't have to measure it out yourself. If paying more for extra packaging that will eventually clog landfills bothers you, separate your snacks yourself into reusable single-serving containers when you get home from the grocery store so they're ready to grab when you're ready to eat them.
5. Pour a handful of nuts. Almonds, walnuts, pecans, peanuts, and cashews contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they're packed with protein and "good" fat, they won't raise blood sugar as much as crackers or pretzels do. Because many nuts are high in calories (almonds are the lowest), stick to an ounce, or about the amount that will fit in the palm of your hand.
6. Have a few whole-grain crackers with peanut butter. You'll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won't rise as much.
7. Snack on raw veggies. Get in an extra serving of vegetables by nibbling on grape tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons' worth).
8. Spread some black bean salsa over eggplant slices. The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat.
9. Sip a small cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It's filling, full of veggies, and low in carbs.
10. Indulge in a few decadent bites. Have a snack of three dried apricots, a small piece of dark chocolate (about the size of a Hershey's miniature chocolate bar), and three walnuts or almonds, suggests Vicki Saunders, RD, who teaches nutrition education programs at St. Helena Hospital in Napa Valley, California. Savor every nibble!
11. Blend a fruit smoothie. Combine half of a chopped banana, 3⁄4 cup nonfat plain yogurt, and a non-nutritive sweetener, and blend until smooth.
12. Freeze grapes and peeled bananas. Seal them in a sandwich bag and throw it into the freezer. Once frozen, they're a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories.
13. Eat an apple—and the skin. An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.
14. Try low-fat string cheese. Each one contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.
15. Have your chocolate "bar" frozen. By that we mean enjoy a frozen fudge pop. They taste delightfully chocolatey but contain only about 80 calories.
1. Keep your snacks to 150 calories or less. The danger of snacks is that they can become more like extra meals if you go overboard. First, make sure you're truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack. Then limit yourself to 150 calories per snack. This will help keep your snacking "honest." After all, it's hard to find a candy bar with only 150 calories. And if you're hankering for a candy bar, but a healthier snack doesn't appeal, you're probably not truly hungry.
2. Beware of low-fat snacks. Studies show that people tend to eat about 28 percent more of a snack when it's low-fat because they think they're saving on calories. But low-fat snacks such as cookies only have about 11 percent fewer calories than their full-fat counterparts. Stick to the same amount you'd eat if you thought the snack was full-fat.
3. Plate your snacks. Eat straight out of the bag and you're guaranteed to eat more, whether it's chips, pretzels, or cookies. Instead, put a small portion on a plate, seal up the bag and put it away, then sit down and enjoy your snack.
4. Grab the whole bag. A single serving bag, that is. You're much more likely to stop after one serving if you don't have to measure it out yourself. If paying more for extra packaging that will eventually clog landfills bothers you, separate your snacks yourself into reusable single-serving containers when you get home from the grocery store so they're ready to grab when you're ready to eat them.
5. Pour a handful of nuts. Almonds, walnuts, pecans, peanuts, and cashews contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they're packed with protein and "good" fat, they won't raise blood sugar as much as crackers or pretzels do. Because many nuts are high in calories (almonds are the lowest), stick to an ounce, or about the amount that will fit in the palm of your hand.
6. Have a few whole-grain crackers with peanut butter. You'll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won't rise as much.
7. Snack on raw veggies. Get in an extra serving of vegetables by nibbling on grape tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons' worth).
8. Spread some black bean salsa over eggplant slices. The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat.
9. Sip a small cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It's filling, full of veggies, and low in carbs.
10. Indulge in a few decadent bites. Have a snack of three dried apricots, a small piece of dark chocolate (about the size of a Hershey's miniature chocolate bar), and three walnuts or almonds, suggests Vicki Saunders, RD, who teaches nutrition education programs at St. Helena Hospital in Napa Valley, California. Savor every nibble!
11. Blend a fruit smoothie. Combine half of a chopped banana, 3⁄4 cup nonfat plain yogurt, and a non-nutritive sweetener, and blend until smooth.
12. Freeze grapes and peeled bananas. Seal them in a sandwich bag and throw it into the freezer. Once frozen, they're a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories.
13. Eat an apple—and the skin. An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.
14. Try low-fat string cheese. Each one contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.
15. Have your chocolate "bar" frozen. By that we mean enjoy a frozen fudge pop. They taste delightfully chocolatey but contain only about 80 calories.
Natural Remedies That May Help You Sleep : insomina cure :
Yoga or meditation
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild lettuce
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Hops
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.
Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.
Wild lettuce
If you've suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It's also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
Hops
Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.
Aromatherapy
Lavender is the trick here, as studies have proven that it aids in sleep. It's also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.
Melatonin
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
L-theanine
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
Valerian
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
Carbohydrates / The Glycemic Index
What is it?
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
*
Low GI means a smaller rise in blood sugar and can help control established diabetes
*
Low GI diets can help people lose weight and lower blood lipids
*
Low GI diets can improve the body's sensitivity to insulin
*
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
*
Breakfast cereals based on wheat bran, barley and oats
*
"Grainy" breads made with whole seeds
*
Pasta and rice in place of potatoes
*
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.
Some points to ponder:
* Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
* People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar found in fruits).
Low glycemic index foods can be mixed with modest quantities of high glycemic foods without losing their hunger reducing effect.
The purpose of the chart is not to have you eliminate those nutritious choices from your diet. Instead, balance the foods that are "less desirable" by eating them with foods that are "desirable."
A low glycemic food plan can be beneficial to:
* diabetics
* hypoglycemics
* persons with insulin resistance or Syndrome X
* dieters
* athletes
High glycemic foods:
* elevate insulin and blood glucose
* stimulate fat-storage
* exacerbate hyperactivity
* reduce sports performance.
* low glycemic foods do not.
A low glycemic food plan is beneficial for:
* helping balance blood glucose and insulin levels
* reducing excess body fat levels
* increasing sports performance.
Low glycemic food plans are not based on starvation or deprivation. Eating is a part of our lives and we should not have to sacrifice tasty foods in order to stay healthy.
Low glycemic food plans focus on reducing ingestion of foods that elevate insulin and stimulate fat-storage. We can't totally eliminate high glycemic foods from our diet, but we can be aware of the glycemic reaction that foods have so we can make better choice.
Low glycemic food plans have been proven to reduce incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low glycemic foods do not stimulate food-craving hormones like Neuropeptide Y and Lipoprotein Lipase. Stimulation of these hormones can cause chemically-triggered cravings for food and uncontrolled eating binges.
The Low Glycemic Food Plan for Women in the "Low Glycemic Food Plans and Recipes 2000" book includes specific daily caloric recommendations based on caloric requirements of the average adult woman. Adult men may follow the plan by increasing the calories to a minimum of 1,650 per day. The selection of your total daily required calories is the responsibility of the reader and his/her health care professional (see the Daily Caloric Intake page). Caloric requirements vary greatly according to the needs and medical history of the individual. With some body types, switching from high glycemic foods to low glycemic foods can result in a significant loss of body fat without changing caloric intake.
It would be ideal for everyone to cook balanced meals at home, but the reality is that most families are too busy to make home cooked meals every day. The Low Glycemic Food Plan for Women is a sample of realistic food planning, which is why fast-foods are included. Though the Food Plan contains fast-foods, the daily fat calories still meet the heart healthy guidelines of the American Heart Association, Harvard University, the American Cancer Society, and the UDG (Unified Dietary Guidelines)
Obviously, low glycemic food plans can be followed for more than 7 days. You can create your own low glycemic food plan with many variations. Be sure to ingest enough calories per day to meet the needs of your own body.
For optimum health, select a wide variety of vegetables, fruits, and foods daily. This helps assure an adequate intake of Phytochemicals, vitamins, and minerals.
The GI of foods has important implications for the food industry. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few nutrition research groups around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over a decade and has tested dozens of foods as an integral part of its program. Jennie Brand Miller (JBM) is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995.
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
*
Low GI means a smaller rise in blood sugar and can help control established diabetes
*
Low GI diets can help people lose weight and lower blood lipids
*
Low GI diets can improve the body's sensitivity to insulin
*
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
*
Breakfast cereals based on wheat bran, barley and oats
*
"Grainy" breads made with whole seeds
*
Pasta and rice in place of potatoes
*
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.
Some points to ponder:
* Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
* People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar found in fruits).
Low glycemic index foods can be mixed with modest quantities of high glycemic foods without losing their hunger reducing effect.
The purpose of the chart is not to have you eliminate those nutritious choices from your diet. Instead, balance the foods that are "less desirable" by eating them with foods that are "desirable."
A low glycemic food plan can be beneficial to:
* diabetics
* hypoglycemics
* persons with insulin resistance or Syndrome X
* dieters
* athletes
High glycemic foods:
* elevate insulin and blood glucose
* stimulate fat-storage
* exacerbate hyperactivity
* reduce sports performance.
* low glycemic foods do not.
A low glycemic food plan is beneficial for:
* helping balance blood glucose and insulin levels
* reducing excess body fat levels
* increasing sports performance.
Low glycemic food plans are not based on starvation or deprivation. Eating is a part of our lives and we should not have to sacrifice tasty foods in order to stay healthy.
Low glycemic food plans focus on reducing ingestion of foods that elevate insulin and stimulate fat-storage. We can't totally eliminate high glycemic foods from our diet, but we can be aware of the glycemic reaction that foods have so we can make better choice.
Low glycemic food plans have been proven to reduce incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low glycemic foods do not stimulate food-craving hormones like Neuropeptide Y and Lipoprotein Lipase. Stimulation of these hormones can cause chemically-triggered cravings for food and uncontrolled eating binges.
The Low Glycemic Food Plan for Women in the "Low Glycemic Food Plans and Recipes 2000" book includes specific daily caloric recommendations based on caloric requirements of the average adult woman. Adult men may follow the plan by increasing the calories to a minimum of 1,650 per day. The selection of your total daily required calories is the responsibility of the reader and his/her health care professional (see the Daily Caloric Intake page). Caloric requirements vary greatly according to the needs and medical history of the individual. With some body types, switching from high glycemic foods to low glycemic foods can result in a significant loss of body fat without changing caloric intake.
It would be ideal for everyone to cook balanced meals at home, but the reality is that most families are too busy to make home cooked meals every day. The Low Glycemic Food Plan for Women is a sample of realistic food planning, which is why fast-foods are included. Though the Food Plan contains fast-foods, the daily fat calories still meet the heart healthy guidelines of the American Heart Association, Harvard University, the American Cancer Society, and the UDG (Unified Dietary Guidelines)
Obviously, low glycemic food plans can be followed for more than 7 days. You can create your own low glycemic food plan with many variations. Be sure to ingest enough calories per day to meet the needs of your own body.
For optimum health, select a wide variety of vegetables, fruits, and foods daily. This helps assure an adequate intake of Phytochemicals, vitamins, and minerals.
The GI of foods has important implications for the food industry. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few nutrition research groups around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over a decade and has tested dozens of foods as an integral part of its program. Jennie Brand Miller (JBM) is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995.
The glycemic index
What is it?
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
*
Low GI means a smaller rise in blood sugar and can help control established diabetes
*
Low GI diets can help people lose weight and lower blood lipids
*
Low GI diets can improve the body's sensitivity to insulin
*
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
*
Breakfast cereals based on wheat bran, barley and oats
*
"Grainy" breads made with whole seeds
*
Pasta and rice in place of potatoes
*
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.
Some points to ponder:
* Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
* People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar found in fruits).
Low glycemic index foods can be mixed with modest quantities of high glycemic foods without losing their hunger reducing effect.
The purpose of the chart is not to have you eliminate those nutritious choices from your diet. Instead, balance the foods that are "less desirable" by eating them with foods that are "desirable."
A low glycemic food plan can be beneficial to:
* diabetics
* hypoglycemics
* persons with insulin resistance or Syndrome X
* dieters
* athletes
High glycemic foods:
* elevate insulin and blood glucose
* stimulate fat-storage
* exacerbate hyperactivity
* reduce sports performance.
* low glycemic foods do not.
A low glycemic food plan is beneficial for:
* helping balance blood glucose and insulin levels
* reducing excess body fat levels
* increasing sports performance.
Low glycemic food plans are not based on starvation or deprivation. Eating is a part of our lives and we should not have to sacrifice tasty foods in order to stay healthy.
Low glycemic food plans focus on reducing ingestion of foods that elevate insulin and stimulate fat-storage. We can't totally eliminate high glycemic foods from our diet, but we can be aware of the glycemic reaction that foods have so we can make better choice.
Low glycemic food plans have been proven to reduce incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low glycemic foods do not stimulate food-craving hormones like Neuropeptide Y and Lipoprotein Lipase. Stimulation of these hormones can cause chemically-triggered cravings for food and uncontrolled eating binges.
The Low Glycemic Food Plan for Women in the "Low Glycemic Food Plans and Recipes 2000" book includes specific daily caloric recommendations based on caloric requirements of the average adult woman. Adult men may follow the plan by increasing the calories to a minimum of 1,650 per day. The selection of your total daily required calories is the responsibility of the reader and his/her health care professional (see the Daily Caloric Intake page). Caloric requirements vary greatly according to the needs and medical history of the individual. With some body types, switching from high glycemic foods to low glycemic foods can result in a significant loss of body fat without changing caloric intake.
It would be ideal for everyone to cook balanced meals at home, but the reality is that most families are too busy to make home cooked meals every day. The Low Glycemic Food Plan for Women is a sample of realistic food planning, which is why fast-foods are included. Though the Food Plan contains fast-foods, the daily fat calories still meet the heart healthy guidelines of the American Heart Association, Harvard University, the American Cancer Society, and the UDG (Unified Dietary Guidelines)
Obviously, low glycemic food plans can be followed for more than 7 days. You can create your own low glycemic food plan with many variations. Be sure to ingest enough calories per day to meet the needs of your own body.
For optimum health, select a wide variety of vegetables, fruits, and foods daily. This helps assure an adequate intake of Phytochemicals, vitamins, and minerals.
The GI of foods has important implications for the food industry. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few nutrition research groups around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over a decade and has tested dozens of foods as an integral part of its program. Jennie Brand Miller (JBM) is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995.
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
*
Low GI means a smaller rise in blood sugar and can help control established diabetes
*
Low GI diets can help people lose weight and lower blood lipids
*
Low GI diets can improve the body's sensitivity to insulin
*
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
*
Breakfast cereals based on wheat bran, barley and oats
*
"Grainy" breads made with whole seeds
*
Pasta and rice in place of potatoes
*
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.
Some points to ponder:
* Foods that stimulate insulin surges can cause people to eat 60 - 70% more calories at the following meal.
* People who consume foods relatively high in glucose (such as white bread, most commercial whole wheat bread, and raisins) eat an average of 200 calories more at the next meal than those who eat fructose (a sugar found in fruits).
Low glycemic index foods can be mixed with modest quantities of high glycemic foods without losing their hunger reducing effect.
The purpose of the chart is not to have you eliminate those nutritious choices from your diet. Instead, balance the foods that are "less desirable" by eating them with foods that are "desirable."
A low glycemic food plan can be beneficial to:
* diabetics
* hypoglycemics
* persons with insulin resistance or Syndrome X
* dieters
* athletes
High glycemic foods:
* elevate insulin and blood glucose
* stimulate fat-storage
* exacerbate hyperactivity
* reduce sports performance.
* low glycemic foods do not.
A low glycemic food plan is beneficial for:
* helping balance blood glucose and insulin levels
* reducing excess body fat levels
* increasing sports performance.
Low glycemic food plans are not based on starvation or deprivation. Eating is a part of our lives and we should not have to sacrifice tasty foods in order to stay healthy.
Low glycemic food plans focus on reducing ingestion of foods that elevate insulin and stimulate fat-storage. We can't totally eliminate high glycemic foods from our diet, but we can be aware of the glycemic reaction that foods have so we can make better choice.
Low glycemic food plans have been proven to reduce incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension. Low glycemic foods do not stimulate food-craving hormones like Neuropeptide Y and Lipoprotein Lipase. Stimulation of these hormones can cause chemically-triggered cravings for food and uncontrolled eating binges.
The Low Glycemic Food Plan for Women in the "Low Glycemic Food Plans and Recipes 2000" book includes specific daily caloric recommendations based on caloric requirements of the average adult woman. Adult men may follow the plan by increasing the calories to a minimum of 1,650 per day. The selection of your total daily required calories is the responsibility of the reader and his/her health care professional (see the Daily Caloric Intake page). Caloric requirements vary greatly according to the needs and medical history of the individual. With some body types, switching from high glycemic foods to low glycemic foods can result in a significant loss of body fat without changing caloric intake.
It would be ideal for everyone to cook balanced meals at home, but the reality is that most families are too busy to make home cooked meals every day. The Low Glycemic Food Plan for Women is a sample of realistic food planning, which is why fast-foods are included. Though the Food Plan contains fast-foods, the daily fat calories still meet the heart healthy guidelines of the American Heart Association, Harvard University, the American Cancer Society, and the UDG (Unified Dietary Guidelines)
Obviously, low glycemic food plans can be followed for more than 7 days. You can create your own low glycemic food plan with many variations. Be sure to ingest enough calories per day to meet the needs of your own body.
For optimum health, select a wide variety of vegetables, fruits, and foods daily. This helps assure an adequate intake of Phytochemicals, vitamins, and minerals.
The GI of foods has important implications for the food industry. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few nutrition research groups around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over a decade and has tested dozens of foods as an integral part of its program. Jennie Brand Miller (JBM) is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995.
Breakfast menu for a diabetic or others who wanted to live healthy
All of which can be made quickly and easily and contain the right number of calories and carbohydrates which your body will need.
Menu 1 - For this you need to get 1 slice of whole wheat bread which you toast to your own particular liking. Then on to the toast you can either place 1/4 cup of egg substitute or cottage cheese. However if you want something a little more warm and substantial in the morning replace the cottage cheese/egg substitute with 1/2 cup of oatmeal mixed with 1/2 cup of skimmed milk. Plus you are also allowed 1/2 of a small banana.
Menu 2 - This one is even far easier to make than the menu mentioned above. Take 1/2 cup of fresh blueberries and drink 1 cup of fat free or low fat milk with them. However if you want in place of the blueberries instead have a small blueberry muffin or other type of breakfast pastry with a cup of fat free milk.
Menu 3 - Although not as quick to prepare as the second sample breakfast menu in this article, it is quicker than the first one. Take two toasted slices of whole wheat bread and on to these spread 2 tablespoons of peanut butter. As well as the toast you can also have a cup of tea or coffee (if adding milk use the low fat or the fat free variety) and one small banana.
When you are preparing any of the menus above in order to ensure that your blood sugar levels remain constant it is best that you eat at the same time each day. However, what you must never do is avoid having any breakfast at all.
Plus with all the sample breakfast menu for diabetics that you see in this article as well as on the internet, you need to make sure that you use the exact amounts of food mentioned. Otherwise this could actually further aggravate rather than help to control the symptoms associated with diabetes.
Menu 1 - For this you need to get 1 slice of whole wheat bread which you toast to your own particular liking. Then on to the toast you can either place 1/4 cup of egg substitute or cottage cheese. However if you want something a little more warm and substantial in the morning replace the cottage cheese/egg substitute with 1/2 cup of oatmeal mixed with 1/2 cup of skimmed milk. Plus you are also allowed 1/2 of a small banana.
Menu 2 - This one is even far easier to make than the menu mentioned above. Take 1/2 cup of fresh blueberries and drink 1 cup of fat free or low fat milk with them. However if you want in place of the blueberries instead have a small blueberry muffin or other type of breakfast pastry with a cup of fat free milk.
Menu 3 - Although not as quick to prepare as the second sample breakfast menu in this article, it is quicker than the first one. Take two toasted slices of whole wheat bread and on to these spread 2 tablespoons of peanut butter. As well as the toast you can also have a cup of tea or coffee (if adding milk use the low fat or the fat free variety) and one small banana.
When you are preparing any of the menus above in order to ensure that your blood sugar levels remain constant it is best that you eat at the same time each day. However, what you must never do is avoid having any breakfast at all.
Plus with all the sample breakfast menu for diabetics that you see in this article as well as on the internet, you need to make sure that you use the exact amounts of food mentioned. Otherwise this could actually further aggravate rather than help to control the symptoms associated with diabetes.
foods : Snacks for a diabetes diet or others who wants a low carb diet
SNACKS:
List of Low Carb Snack Foods to maintain a healthy blood sugar throughout the day.
Here is a list of low carb snack foods most of these are under 15g of carbs and shouldn't elevate your blood sugar.
1. String Cheese
2. Celery and carrots
3. Cucumber sticks
4. Apple slices
5. Pretzels sticks
6. Popcorn (Mini Bag)100 calorie bag
7. Half a peanut butter sandwich make sure to use whole grain bread
8. Some cubes of cheese & a couple of rye triscuits
9. Peanut M&M's (very high carb and high GI - use sparingly)
10. Baked apple with a little cool whip
11. Celery sticks with peanut butter(you can find them in the store)
12. Cheddar cheese & apple slices
13. Muenster & pear slices
14. Feta & tomatoes
15. Sunflower seeds in shell
16. Dried apricots (High carb & High GI - use sparingly)
17. Bananas, strawberries, grapes(High carb)try freezing them for a summer snack
18. Arrow root cookies(limit to 15 gr carb)
19. Steamed asparagus with a squeeze of lime juice
20. Grilled zucchini with a squeeze of lemon juice
21. Poached fish served on lettuce leaves
22. Tuna roll ups in whole wheat tortillas
23. Tossed salad
24. Crunchy peanut butter toast with 1/8c raisins & 1/2 t cinnamon
25. Crunchy peanut butter toast with sliced peaches
26. Crunchy peanut butter toast with bananas
27. Coffee with cinnamon as a drink
28. Sliced radishes with a touch of salt
29. Crystal Light iced tea
30. Frozen grapes, frozen strawberries or frozen bananas(High Carb)
31. Laura Scudders 'nothing-added-except-salt peanut butter'
32. Dole fruit cups that come in a 6 pack. Freeze them and it is just like eating sherbet(contain real sugar)
33. Low fat Lorraine Swiss cheese and low salt crackers
34. Salsas mixed with low fat sour cream in a blender and then dip celery, green peppers and carrots in it. You can bake tortilla chips too.
35. Sugar free Jell-O containers
36. Little cans or containers of lite fruit with low fat cottage cheese.
37. Add bouillon(I use onion) to plain yogurt and dip veggies in it.
38. Raw carrots dipped in either tahina or organic unsweetened peanut butter
39. SUGAR FREE JELLO
40. HARD BOILED EGGS
41. DEVILED EGGS
42. EGG SALAD HEAPED ON WASA CRACKERS
43. TUNA SALAD HEAPED ON WASA CRACKERS
44. EGG OR TUNA OR CHICKEN SALAD WRAPPED UP IN BUTTER LETTUCE LEAVES
45. BLT ROLLED UP INSIDE A SLICE OF TURKEY BREAST
46. MEATBALLS (COLD)
47. COLD ROAST CHICKEN DRUMSTICKS OR WINGS
48. SLICED ROAST BEEF WRAPPED AROUND STRING CHEESE STICKS
49. BEEF JERKY, SLIM JIMS, OTHER CURED DRIED MEAT PRODUCTS
50.
List of Low Carb Snack Foods to maintain a healthy blood sugar throughout the day.
Here is a list of low carb snack foods most of these are under 15g of carbs and shouldn't elevate your blood sugar.
1. String Cheese
2. Celery and carrots
3. Cucumber sticks
4. Apple slices
5. Pretzels sticks
6. Popcorn (Mini Bag)100 calorie bag
7. Half a peanut butter sandwich make sure to use whole grain bread
8. Some cubes of cheese & a couple of rye triscuits
9. Peanut M&M's (very high carb and high GI - use sparingly)
10. Baked apple with a little cool whip
11. Celery sticks with peanut butter(you can find them in the store)
12. Cheddar cheese & apple slices
13. Muenster & pear slices
14. Feta & tomatoes
15. Sunflower seeds in shell
16. Dried apricots (High carb & High GI - use sparingly)
17. Bananas, strawberries, grapes(High carb)try freezing them for a summer snack
18. Arrow root cookies(limit to 15 gr carb)
19. Steamed asparagus with a squeeze of lime juice
20. Grilled zucchini with a squeeze of lemon juice
21. Poached fish served on lettuce leaves
22. Tuna roll ups in whole wheat tortillas
23. Tossed salad
24. Crunchy peanut butter toast with 1/8c raisins & 1/2 t cinnamon
25. Crunchy peanut butter toast with sliced peaches
26. Crunchy peanut butter toast with bananas
27. Coffee with cinnamon as a drink
28. Sliced radishes with a touch of salt
29. Crystal Light iced tea
30. Frozen grapes, frozen strawberries or frozen bananas(High Carb)
31. Laura Scudders 'nothing-added-except-salt peanut butter'
32. Dole fruit cups that come in a 6 pack. Freeze them and it is just like eating sherbet(contain real sugar)
33. Low fat Lorraine Swiss cheese and low salt crackers
34. Salsas mixed with low fat sour cream in a blender and then dip celery, green peppers and carrots in it. You can bake tortilla chips too.
35. Sugar free Jell-O containers
36. Little cans or containers of lite fruit with low fat cottage cheese.
37. Add bouillon(I use onion) to plain yogurt and dip veggies in it.
38. Raw carrots dipped in either tahina or organic unsweetened peanut butter
39. SUGAR FREE JELLO
40. HARD BOILED EGGS
41. DEVILED EGGS
42. EGG SALAD HEAPED ON WASA CRACKERS
43. TUNA SALAD HEAPED ON WASA CRACKERS
44. EGG OR TUNA OR CHICKEN SALAD WRAPPED UP IN BUTTER LETTUCE LEAVES
45. BLT ROLLED UP INSIDE A SLICE OF TURKEY BREAST
46. MEATBALLS (COLD)
47. COLD ROAST CHICKEN DRUMSTICKS OR WINGS
48. SLICED ROAST BEEF WRAPPED AROUND STRING CHEESE STICKS
49. BEEF JERKY, SLIM JIMS, OTHER CURED DRIED MEAT PRODUCTS
50.
Subscribe to:
Posts (Atom)
