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Posts Tagged ‘diabetes’

Chewing

Sunday, December 20th, 2009

Ever think about chewing your food properly? Read the following from Nutritionist Laura Rivkin:

We wait all day, thinking about what we are going to eat, yet when it comes time, we rush through the whole experience. We swallow our food practically whole, often while distracted, reading or watching television. In fact, we chew each bite an average of only eight times.

When it comes to increased health, it is not just what we eat, but how we eat. Digestion actually begins in the mouth, where food has its first chance to be broken down by the physical act of chewing and by its contact with the digestive enzymes contained in saliva. Saliva breaks down food in the mouth into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes and the more we produce endorphins, the chemicals in our brains responsible for feeling good. Who thought that chewing could also help us reduce our cravings for sweets?

Chewing our food well maximizes assimilation, enabling  our bodies to absorb the nutrients in our food. It also increases our awareness of the food we are eating. When we are chewing well, we are more able to feel when we are full. In fact, chewing well can also eliminate digestive distress, promote healing and circulation, enhance our immunity, increase energy and endurance, improve skin health and stabilize weight. There are moving stories of concentration camp survivors who made it through the ordeal when others did not, due to chewing the meager amount of food they did have - up to 300 chews per bite of food!

Quiet can be confronting, with our constant mental diet of advertising, news, media, work and rush. Taking time with our meal, beginning with chewing, allows us to enjoy the whole experience of eating: the smells, the taste, the textures and our own anticipation. It helps us to give thanks, to show appreciation for the abundance we have in our lives and develops patience and self-control. For most of us 300 chews is pretty daunting and unrealistic. However, try chewing 30 chews per bite of food, and possibly, for the super challenge, to eat without reading or watching television. Rather than rushing through eating, what a shift it can be to savor and enjoy this thing we do all day, every day.

See Laura’s website at http://www.awholenewyou.org and put in your 30 chews!

Sugar and Testosterone

Sunday, September 13th, 2009

Another reason to skip the Fruit Loops and have an omelette - sugary foods can cause testosterone levels to drop by as much as 25 percent, regardless of whether a man has diabetes or normal glucose tolerance. The new findings mean that men with low testosterone should have their hormone levels retested after they fast overnight, as eating may transiently lower them, say the researchers.

The findings were presented at The Endocrine Society’s 91st Annual Meeting in Washington, D.C. “Both the incidence of low testosterone [hypogonadism] in men and the annual number of testosterone prescriptions are increasing, likely as a result of the obesity epidemic and our aging population,” said researcher Frances Hayes, an endocrinologist at St. Vincent’s University Hospital in Dublin, Ireland. “The decision to prescribe testosterone therapy is based on the result of a blood sample, so obtaining an accurate measurement of testosterone is key to making a correct diagnosis of hypogonadism.”

Current guidelines for evaluating men with hypogonadism recommend measuring blood levels of testosterone on two or more occasions in the morning, when testosterone is highest. However, no guidelines exist on when to draw a testosterone sample in relation to food intake.

Previous research showed that a high level of insulin, the hormone primarily secreted after eating, is related to low testosterone levels. Like eating, glucose intake causes blood glucose (sugar) levels to rise, which stimulates the secretion of insulin. In the new study, the researchers examined the impact of a standard dose of glucose on testosterone levels in 74 men.

The authors found that the glucose solution decreased blood levels of testosterone by as much as 25 percent, regardless of whether the men had diabetes, prediabetes or normal glucose tolerance.

Two hours after glucose administration, the testosterone level remained much lower than before the test in 73 of the 74 men, a statistically significant difference, the authors say. Of the 66 men who had normal testosterone levels before the test, 15 percent became hypogonadal at one or more time points during the test.

The results did not differ by changes in insulin levels, according to the study abstract. Other hormones that could change testosterone measurements also did not appear to affect results. “More research is needed to find the factor or factors responsible for this drop in testosterone,” Hayes noted

Obese Diabetics Less Effective At Work

Saturday, May 2nd, 2009

This should come at no surprise, but a new study by American Journal of Health Promotion finds that obese people with type 2 diabetes are less effective at the workplace than their normal-weight co-workers. In a survey of 7,338 working adults with or at risk for diabetes, participants answered questions about missed work time, reduced on-the-job effectiveness and impairment in daily activities. The analysis found that being obese and having diabetes predicted problems with productivity. The study concluded that obese people with type 2 diabetes experienced the most work impairment, losing 11 percent to 15 percent of work time - about 5.9 hours per week - because of health problems that affected productivity on the job. Normal-weight participants at low risk for diabetes reported losing only 9 percent of work time - about 3.6 hours per week - due to health problems. Obese workers with type 2 diabetes also experienced the most problems off the job, reporting impairment during 20 percent to 34 percent of their daily activities, like shopping, exercising and childcare.  I think that this provides more evidence supporting workplace wellness programs that include weight loss and weight management.

Read Labels to Cut Back on Sugar

Saturday, April 4th, 2009

Americans consume more than 170 pounds of sugar per person per year. an average of more than 400 calories a day from sugar. No wonder that Americans have the highest rate of obesity, heart attack, candida, and diabetes. Cutting back on sugar and processed carbohydrates is essential for a healthy diet. One way to reduce sugar intake is to read labels carefully and identify alternative names for sugar. Sugar content is often listed in grams/serving. A gram of sugar is 4 calories. Note the number of servings/container and how many servings you typically eat. Look for hidden sugars. Words that end in “tose” are sugar – dextrose, fructose, sucrose, lactose, etc. Others sugars are: barley malt, beet sugar, brown sugar, buttered syrup, cane-juice crystals, cane sugar, caramel, carob, syrup, corn syrup, date sugar, dextran, diastase, diastolic malt, ethyl maltol, fruit juice, fruit juice concentrate, glucose, glucose solid, golden sugar, golden syrup, grape sugar, high-fructose corn syrup, honey, invert sugar, malt syrup, maltodextrin, maltose, mannitol, molasses, raw sugar, refiner’s syrup, sorbitol, sorghum syrup, turbinado sugar, xylitol, and yellow sugar.