Superfoods for Diabetics That You Can Add to Your Diet. By Dr. Mercola. As of 2. American population had type 2 diabetes, and as much as 3. This suggests about HALF of all American adults are either pre- diabetic or diabetic. At least 2. 0 percent of the population in every U. ![]() Here is how I prep and plan my meals for the week. My 21 Day Fix Extreme arrived early this week, and I S. That said, being skinny is not a blanket assurance of health. Recent research suggests one- third of normal- weight adults may also be pre- diabetic without knowing it. ![]() Children are also getting fatter and unhealthier. According to recent research, 7 million children in the U. S. In 2. 00. 3, 1. Great Britain were diagnosed with pre- diabetes. That number had tripled by 2. As noted by BBC News,6 . Statistics such as these point to two very important facts. Optimal Sun Exposure Required for Health and Diabetes. You may have the perfect diet but if you have failed to optimize your exposure to the sun and assiduously avoid blue light from artificial sources, not just at night but all day, then you will likely be challenged to achieve high level health. Why? It's a very complex explanation, but the end summary is that it helps to optimize your mitochondrial function. ![]() The following are the 9 superfoods recommended for diabetics that should be to added to their diet on a regular basis. Ron Arvine, President of Arvine Pipe & Supply Co., Inc. PicoTrace is a spin-off company, founded by members of the Faculty of Geosciences of the University of Göttingen, Germany. Our University has a well known tradition. My 21 day fix portion control containers sizes diet guide & meal planning for the week. Click for shopping list & eating plan! ![]() ![]() Please also review my recent article on using indoor sunglasses to minimize your exposure to blue light from artificial lights. They only need to be used when the lights are on and you are indoors, even in the daytime. Most people think they are only for night time use but this is incorrect. Additionally, establishing an optimal circadian rhythm is important, so going outside, ideally barefoot, shortly after waking up and close to sunrise, exposing your eyes to natural sunlight for three to five minutes, is an important health practice. If you have a night job, please consider changing your job as it is seriously damaging your health. Additionally, it would be ideal to get one to three hours of unfiltered sunlight (not through a window or sunglasses) every day and expose as much skin as you can. Understanding the Cause of Type 2 Diabetes. Conventional medicine has type 2 diabetes pegged as a problem with blood sugar rather than the underlying problem of improper insulin and leptin signaling. The reality is that diabetes is a disease rooted in insulin resistance, and perhaps more importantly, a malfunction of leptin signaling, caused by chronically elevated insulin and leptin levels. This is why treating type 2 diabetes with insulin does not resolve the problem. What's worse, this treatment actually exacerbates it, and can lead to the development of type 1 (insulin dependent) diabetes — an autoimmune disease in which your immune system destroys the insulin- producing cells of your pancreas, resulting in an inability to produce any significant insulin. If left untreated, this condition will ultimately cause death from a hyperglycemic coma. Lifestyle choices are the best strategies to controlling your blood sugar, reducing your risk of diabetes and preventing secondary health problems from the condition. Historically, the rise in diabetes was prompted by a flawed nutritional and exercise program initiated by the now- refuted Seven Countries Study. The study, published in the 1. Ancel Keys, Ph. D., sparked an increase in the quantity of net carbohydrates recommended in your diet and a severe reduction in healthy fats. This imbalance affects your cellular resistance to the hormones insulin, leptin and ghrelin. This cellular resistance is the real foundation to problems with diabetes — not high blood sugar, which is a symptom, not the cause. Diabetics Need to Rigorously Avoid High- Carb Diets Most of the food people eat these days is skewing their metabolism toward insulin resistance, metabolic syndrome and type 2 diabetes. Most Americans are burning glucose as their primary fuel, which elevates blood sugar and promotes insulin resistance and inhibits your body's ability to access and burn body fat — hence, the connection between obesity and diabetes. Healthy fat, meanwhile, is a far preferable sort of fuel, as it burns far more efficiently than carbs. The good news is that insulin resistance, metabolic syndrome and type 2 diabetes can all be resolved through proper nutrition and exercise. One of the most important dietary recommendations is to limit net carbs (total carbohydrates minus fiber) and protein, replacing them with higher amounts of high quality healthy fats. One of the most efficient way to train your body to use fat for fuel is to remove sugars and starches from your diet. The reason why low- net carb diets work so well for diabetics is because it helps you shift out of this nonfiber carb- based metabolism that depends on elevated insulin levels to drive blood sugar into cells and use carbs for fuel. Track Your Net Carbs. The most important number to keep track of is your net carbs. This is calculated by subtracting the amount of fiber in grams from your daily total of carbohydrates in grams. The resulting number is your net carbs. A key way of preventing diabetes is to keep your net carbs below 5. The only way you'll know how many total carbs, fiber and net carbs you eat is to keep a food diary. The simplest way of doing this is to use an online nutrition tracker. You need not do this forever, only as long as it takes for your body to remember how to burn fat as your primary fuel. This can be a few weeks to a few months. Once your body shifts, you can increase your healthy net carbs based on your activity level. But be careful initially as you may be surprised at how quickly sandwich bread, pasta, soda, cookies and cakes add up — sometimes to over 3. This high carb level increases your resistance to insulin and malfunction of leptin, increasing your risk of diabetes. There are a number of trackers available, but my first choice is Cronometer. Mercola. That's my revision of the basic Cronometer tracker, and it's already set to default to calculate macronutrient levels based on a healthy high- fat, low- carb diet to get you into nutritional ketosis. With these basic guidelines in place, following are nine . Fatty Fish Low in Mercury. One of the most important foods for diabetes is seafood, as it provides the essential animal- based omega- 3 fat docosahexaenoic acid (DHA) from a food source. DHA is vitally important as it is the only fat we know of that allows your body to take advantage of the photoelectric effect, the one that Einstein received his Noble Prize for. It converts the photons from the sun into DC electric current (electrons), which help fuel your mitochondria. Optimal levels of DHA are one of the most important nutritional interventions that you can choose to make. If you haven't already checked your omega- 3 index test to confirm your levels are adequate, I would strongly encourage you to do so. That said, as levels of pollution have increased, you have to be very choosy about which types of seafood you eat. Most major waterways in the world are contaminated with mercury, heavy metals and chemicals like dioxins, PCBs and other agricultural chemicals. If you're not careful, the toxic effects from the pollutants in the fish will outweigh the benefits of the omega- 3 fats. Here are some important factors to consider. For example, researchers warn that farmed salmon may be one of the most toxic foods in the world, thanks to toxins found in the feed. Levels of omega- 3 fats may also be reduced by as much as 5. Avocado. Avocado (which is actually a fruit, not a vegetable) is a great source of healthy fat, fiber and about 2. As noted by Medical News Today. Eating fat slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable. Avocado is high in fiber too, with half a fruit containing 6 to 7 grams . Use avocado instead of mayonnaise in chicken or egg salad. Seeds (Sunflower, Black Sesame, Black Cumin, Pumpkin and Chia)Magnesium is a very important nutrient that many are deficient in. Lack of magnesium may raise your risk of insulin resistance, as it plays an important role in carbohydrate and glucose metabolism. Besides that, your body needs magnesium for more than 3. As noted by Medical News Today: 1. Clinical studies have shown improvement in insulin sensitivity with magnesium intake between 3. Researchers were also able to show that low magnesium levels resulted in impaired insulin secretion and lower insulin sensitivity. Additionally, although most of us are overloaded on unhealthy industrially processed omega 6 oils, we clearly need some, and unprocessed seeds are a terrific source. Packed with antioxidants and immune- boosting components, black cumin has even been shown to have potent anti- cancer activity. Studies have also shown black cumin can help prevent both type 1 and type 2 diabetes. In one study, black cumin (nigella sativa) improved glucose tolerance as efficiently as metformin. Pumpkin seed butter can be made at home; simply blend whole, raw pumpkin seeds in a food processor until smooth. Just 1 ounce of chia seeds provides 1. Add them to smoothies and salads. Other foods high in magnesium. Avocados also contain magnesium. Fiber and Digestive- Resistant Carbs. Diabetics also need to mind their fiber intake. Research. 15 shows that people with high intakes of dietary fiber not only have a significantly lower risk of obesity and diabetes, but also a lower risk of coronary heart disease, stroke, hypertension and gastrointestinal ailments. Importantly, higher fiber intake has been shown to improve glycemia, leptin and insulin sensitivity in non- diabetic and diabetic individuals alike. The best sources of fiber in your diet come from whole foods and include the following. Aim for about 5. 0 grams of fiber per 1,0. Never use pre- ground as it is oxidized and damaged. This refers to low- viscous dietary fibers that resist digestion in the small intestine and slowly ferment in your large intestine. Here, resistant starches act as prebiotics, feeding healthy bacteria. Since they're indigestible, resistant starches do not result in blood sugar spikes. Day Fix Extreme Meal Plan & Prep. It’s here: the 2. Day Day Fix Extreme! Here is how I prep and plan my meals for the week. It’s time!! My 2. Day Fix Extreme arrived early this week, and I’ve been planning and prepping my meals for the week! I am going to be 1. I know it’s going to bring me some results! There’s just one little thing. Click HERE to join my next Drop a Dress Size Group with the 2. Day Fix Extreme!! I got my program delivered on Tuesday, and since then, I’ve just jumped right in and started! Because I’ve been following the 2. Day Fix meal plan for the past year, I had a good idea of how to prepare what I was going to eat. That being said, the 2. Day Fix Extreme meal plan is a bit different because it includes a “Countdown to Competition” plan along with it, which is very different eating than I’m used to. I started by reviewing the nutrition guide, calculating my calories, determining the number of containers I can have each day, and then printing off the tracking sheets. You can print off your own tracking sheets at www. GET FIT tab and Workout Sheets. They are seriously the best way to keep track of what you’re eating each day. There are also some great apps in the app store to help you with this if you prefer to keep track on your phone. I created my own Excel spreadsheet for my personal meal plan which I have printed off and keep in the kitchen so I know exactly what I’m going to eat for each meal. On Sunday, I plan for the next week and prep anything I’ll need, like cooked chicken breast or veggies so that I’m not scrambling during the week. My game plan for this week is to do the “reverse” Countdown to Competition eating plan, meaning I eat 2 days from the regular Extreme meal plan, and 1 day from the Countdown to Competition meal plan. With the 2. 1 Day Fix Extreme, you can choose which plan you want to follow. But I want to test out the Countdown to Competition eating days first before deciding whether or not I should do it for 2 days in a row or just 1. I encourage you to make a meal plan and write it down like I did. It just makes it so much easier to know what you’re eating. You will be prepared with healthy foods in the house and won’t be guessing what you’re eating next, which can lead to poor choices. What I love about this program is you can choose which meal plan you want to follow. You can go really extreme and follow the Countdown to Competition plan to a T, or you can mix the regular Extreme plan with the Countdown to Competition, OR you can just do the regular Extreme meal plan. If you feel you aren’t getting results or you’ve reached a plateau, I would recommend following the Countdown to Competition plan. While it is restrictive and you may find it tough, it is doable! And hey – you can do it for 2. Click HERE to get extra support and motivation to complete this program!! For the workouts: you will need a set of light and heavy weights and a resistance band. There are suggestions in the guide book about the weights you might want to use, but I was going a bit heavier than the suggestions, I was using 8 lbs for my light weights, and 1. But again, it’s totally up to you. You can even use NO weights!! The resistance band is used quite frequently, so please make sure you have one of those. I’m using the pink one that came with my Turbo. Fire and T2. 5, but if you don’t have one, you can find them at any sporting goods store, or even Walmart. The bottom line when it comes to the 2. Day Fix Extreme is there are no cheats when it comes to your eating and you’re doing workouts that push you to your max! I personally know that when it comes to losing the last 1. Of course, this isn’t something you have to maintain forever, once you get the results, you can go into maintenance mode. I know it can be done! That’s why Beachbody has coaches like myself who are here to help. My job is to provide you support, guidance, tips, and accountability to start and finish the program!! If you would like to join me in completing this program,please fill out this application!(**only open to those who aren’t working with a coach, or to those who are already working with me**)Tagged as. The History of Hypnosis. The history of hypnosis is full of contradictions. On the one hand, a history of hypnosis is a bit like a history of breathing. Like breathing, hypnosis is an inherent and universal trait, shared and experienced by all human beings since the dawn of time. On the other hand, it’s only in the last few decades that we’ve come to realise that! Hypnosis itself hasn’t changed for millennia, but our understanding of it and our ability to control it has changed quite profoundly. The history of hypnosis, then, is really the history of this change in perception. In the 2. 1st century, there are still those who see hypnosis as some form of occult power. Those who believe that hypnosis can be used to perform miracles or control minds are, of course, simply sharing the consensus view that prevailed for centuries. Recorded history is full of tantalising glimpses of rituals and practices that look very much like hypnosis from a modern perspective, from the “healing passes” of the Hindu Vedas to magical texts from ancient Egypt. These practices tend to be for magical or religious purposes, such as divination or communicating with gods and spirits. It’s important to remember, however, that what we see as occultism was the scientific establishment of its day, with exactly the same purpose as modern science – curing human ills and increasing knowledge. From a Western point of view, the decisive moment in the history of hypnosis occurred in the 1. Century (coinciding with the Enlightenment and the Age of Reason). The work of Franz Mesmer, amongst others, can be seen as both the last flourish of “occult” hypnosis and the first flourish of the “scientific” viewpoint. Mesmer was the first to propose a rational basis for the effects of hypnosis. Although we now know that his notion of “animal magnetism”, transferred from healer to patient through a mysterious etheric fluid, is hopelessly wrong, it was firmly based on scientific ideas current at the time, in particular Isaac Newton’s theories of gravitation. Mesmer was also the first to develop a consistent method for hypnosis, which was passed on to and developed by his followers. It was still a very ritualistic practice. Mesmer himself, for instance, liked to perform mass inductions by having his patients linked together by a rope, along which his “animal magnetism” could pass. He was also fond of dressing up in a cloak and playing ethereal music on the glass harmonica whilst this was happening. The popular image of the hypnotist as a charismatic and mystical figure can be firmly dated to this time. Inevitably, these magical trappings led to Mesmer’s downfall, and for a long time, hypnotism was a dangerous interest to have for anybody looking for a mainstream career. Nevertheless, the stubborn fact remained that hypnosis worked, and the 1. Century is characterised by individuals seeking to understand and apply its effects. Surgeons and physicians like John Elliotson and James Esdaille pioneered its use in the medical field, risking their reputation to do so, whilst researchers like James Braid began to peel away the obscuring layers of mesmerism, revealing the physical and biological truths at the heart of the phenomenon. Thanks to their persistence and efforts, by the end of the century hypnosis was accepted as a valid clinical technique, studied and applied in the great universities and hospitals of the day. This trend continued into the 2. Century, although in some ways, hypnosis became imprisoned by its own respectability, as it became mired in endless academic debate about “state” or “non- state”. This conundrum – does hypnosis have a real, physical basis, or not? Important shifts were happening elsewhere, however. First of all, the centre of hypnotic gravity moved from Europe to America, where all the most significant breakthroughs of the 2. Secondly, hypnosis became a popular phenomenon, something that was increasingly available to the layman, outside of the laboratory or clinic. At the same time, the style of hypnosis changed, from a direct instruction issued by an authoritarian figure (a legacy of the charismatic mesmerist) to a more indirect and permissive style of trance induction, based on subtly persuasive language patterns. This was largely due to the work of therapists such as Milton H. Erickson. More importantly, perhaps, hypnosis became increasingly practical, and regarded as a useful tool for easing psychological distress and bringing about profound change in a variety of situations. This theme has continued up to the present day. Advances in neurological science and brain imaging, together with the work of British psychologists Joe Griffin and Ivan Tyrrell who linked hypnosis to the Rapid Eye Movement (REM), have also helped to resolve the “state/non- state” debate, bringing hypnosis and hypnotic trance firmly into the realm of everyday experience. At the same time, the nature of “ordinary” consciousness is better understood as a series of trance states that we go into and out of all the time. The history of hypnosis, then, is like the search for something that was in plain view all along, and we can now see it for what it is – a universal phenomenon that’s an inextricable part of being human. The future of hypnosis will be to fully realise the incredible potential of our natural hypnotic abilities.
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