Diabetes (TII) & Teenagers

Diabetes is a serious lifestyle disease where blood sugars are always high because the body cannot change the carbohydrates in food into energy for the cells. Type II (TII) diabetes was called an old person disease but due to changes in the way children and teenagers live their life and poor food choices they are getting the condition.

Some signs of diabetes are dry mouth, itchy groin, urinating a lot and rapid weight loss without trying. Being fat or fluffy, doing little exercising, playing computer games all day long, and eating the wrong foods everyday are the major causes of diabetes type II in teenagers. If left alone diabetes type II would damage all organs in the body, this would not be good for any young person.


Therefore, eating healthy meals, nutritious local fruits and veggies and doing regular exercise are very important to controlling diabetes. Here are some things a diabetic (TII)  teenager can do help manage their condition:

 1. Eat a healthy breakfast filled with fresh fruit, oatmeal, or healthy cereal, egg whites or fish and low-fat milk or yoghurt.

2. Eat 3 to 4 balanced meals (breakfast, lunch, snack and dinner) to keep blood sugar normal

3. Have fun and enjoy sport activities (cricket, aerobics, football, basketball, swimming, etc.) with family and friends.

 4. Give up salty snacks, sugary drinks, carbonated beverages, fried foods and fast foods.

5. Lose 10 to 20 pounds if fat. Too much fat in the body makes it hard to keep blood sugar levels normal .

6. Drink more water since it is refreshing and visit the doctor regularly.

FOOD MYTH: Fruits are bad for diabetics because they are packed with sugar.

FOOD FACT: Yes, all fruits have natural sugar. Once fruits are eaten in small portions (roughly 1 medium fruit) at time and not by the bucket, they will not disturb the blood sugar levels of a type II diabetic. However, fruits coated with sugar or soaked in in heavy syrup should be avoided.





REFERENCES:
Brown, J. 2005. Nutrition In The Lifecycle. USA. Thompson Learning
Mitchell, C., 2016. Breakfast choices for the diabetic diet. Trinidad Newsday, 13 April. Available at http://www.newsday.co.tt/ [Accessed 06 June 2016]
WebMD. [Online]. Available at: http://webmd.com [Accessed 06 June 2016]
DiabetesUK. 2016. [Online]. Available at: http://diabetes.org.uk [Accessed 06 June 2016]

Quit Sugar Cravings!

Eat greens every day. 

Daily consumption of green plant foods helped curb the urge for foods such as sweets and chocolate, according to a 2014 study in the journal Appetite.

Read more: How to Beat Cravings. Lifescript.  http://www.lifescript.com/health/centers/binge_eating_disorder/slideshows/how_to_beat_food_cravings.aspx?utm_source=aol&utm_medium=syn&utm_campaign=health

Red Wine: The Good, The Bad And The Ulgy

1 serving of red wine is 5 fl.oz.

The Good:
⌼ Red wine may reduce one's risk of death by heart disease by 35%. (1) (2)
⌼ Red wine is an excellent source of heart-boosting compounds (antioxidants) such      
     as resveratrol, procyanidins, and quercetin.
⌼ Red wine can serve as a blood thinner due to the resveratrol content.
⌼ Red wine can improve one's cholesterol profile. 


The Bad:
⌼ Red wine is not a calorie-free beverage. 4-fluid ounces (1/2 cup) of red wine contains about 100-120 kilocalories (100-200 calories).
Taking into consideration, the average person consumes 2 or 3 full glasses of wine per sitting, it can certainly be a hidden source of calories, whether, it is consumed with a meal or not.

The Ugly:
⌼ Excessive consumption of wine or any alcohol:
      ⌦ harms the liver (liver cirrhosis)
      ⌦ can lead to addiction
      ⌦ can lead to high blood pressure
      ⌦ can shorten one's life span (death)

Note: Excessive consumption of wine is defined as: 
     ⌦ For men: Consuming  at least 15 drinks per week (2 or more per day). 
     ⌦ For women: Consuming at least 8 drinks per week. (CDC)

What to do:
Stick to the Dietary Guidelines of having:
    ⌦ No more than 1 drink a day for females- (1 drink=  5 fl oz)
    ⌦ No more than 2 drinks a day for males
**Aaron Berdofe recommends persons have red wine with food or a meal, to help them stay within the daily limit. 

Keep in mind:
❐ One standard drink is defined as 5 fl. oz (150 mL)
❐ A standard 25 fl.oz  (750 mL) bottle of wine has about 5 glasses worth  of wine 
❐ One standard drink  contains 100-120 kilocalories.
❐ A standard bottle (25 fl.oz) contains 500 -600 kilocalories

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Read More:
Schaeffer, Juliann. 2011. To Good Wine … and Better Health — The Case for Moderate Wine Consumption. Today's Dietitian. 13:8; p32 - 37 http://viewer.zmags.com/publication/9d2fca7d#/9d2fca7d/32
or http://www.todaysdietitian.com/newarchives/080111p32.shtml

The Secret to Radiant Skin.

TROPICAL FRUIT: Guava, Five Finger, Orange and Watermelon
Just think how great your skin and bowels will feel after eating this throughout the day.
source

Having a bowl of tasty tropical fruit each day is a great way to achieve radiant, glowing and healthy skin.

Tropical fruit are sun-ripen and most are loaded with vitamin C, A, lycopene and potassium. These compounds play a vital role in the general appearance of the skin.

Vitamin C is needed for collagen synthesis. Collagen makes up 70% of the human skin, however, it is the protein that forms the basis of the skin. During a vitamin C deficiency (scurvy), the skin tends to be very wrinkly.

Vitamin A helps to make the skin appear smooth and even-toned.

Lycopene is a strong antioxidant that helps reduce premature ageing of the skin by reducing the amount of UV rays the skin absorbs. 

Potassium helps keep the skin moist and pimple free. This mineral is one of the major minerals needed by the body. It is essential to regulating blood pressure and blood flow within the body. 

Nevertheless have a read of the following article summary for more.
1) Fresh faced: Looking younger for longer. 2014.  http://www.sciencedaily.com/releases/2014/01/140110103526.htm
2) Vitamin A Helps Reduce Wrinkles Associated With Natural Skin Ageing.2007. http://www.sciencedaily.com/releases/2007/05/070521162324.htm
3) Good Food, Good Skin. 2007. http://www.sciencedaily.com/releases/2007/11/071109201438.htm

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When dairy is not an option, get creative!

When Dairy Is Not An Option, Get Creative!

① Indulge in Milk Alternatives
Nutrition-wise, not all non-dairy milk alternatives are created equally. Calcium-fortified soy milk often comes out on top due to, its nutrient-profile being similar to milk. Given the controversy surrounding soy consumption, the second best milk would be fortified hemp milk. If neither of these interest you, your other option is to forgo the milk alternatives. 
Reason being, options such as almond, rice, coconut and 7-grain milks contain little protein, and often laden with water.  Nevertheless, read the ingredient list, compare prices and the Nutrition Facts to help select beverages that provide ample amounts of  calcium, protein, vitamin D and B12 per serving.
✑ Suggested Reading: Commercial Non-Dairy 'Milk' Substitutes

② Have A Glass Of Fortified Orange Juice

Calcium and vitamin D-fortified orange juice is a fruity way to meet calcium and vitamin D

needs. It is essential to choose an orange juice that contains both vitamin D and calcium because vitamin D is required for the body absorb calcium.
As such, always choose unsweetened or 100% fortified orange juice (no-sugar added) and limit consumption to 6 fl.oz for children and 8 fl. oz for adults in a sitting. 
Here are some brands to look out for Tropicana Pure Premium , Florida' Natural Orange Juice.

③ Have A Bowl of Fortified ready-to- eat Cereal
Fortified cereals are a great way to get the micro-nutrients normally present in dairy since most can be eaten dry as a mid-morning snack or mid-afternoon snack. Seeing, that this category of food can be hidden sources of added sugar and sodium. Always read the Nutrition facts panel choose cereals that provide at least 10% Daily Value (%DV) for vitamin D, vitamin B12, phosphorus, calcium, riboflavin. Choose those than contain at least 2 grams fibre and less than 8 grams sugars per serving listed.

④ Adopt A Green Veggie.
Dark, green vegetables are loaded with nutrients such as calcium, iron, magnesium etc. Admittedly, the taste of dark green vegetables may be a turn off for many, as some can be bitter. Nevertheless, experiment with them to find at least 3 ways you and the family will enjoy them. 

For example: 
i) Kale can be tolerable when baked- kale chips
ii) Spinach can be tolerable when added to one-pot dishes-spinach rice
iii) Steamed Broccoli can be tolerable when eaten with hummus- recipe
iv) Dasheen leaves are tolerable when eaten as callaloo

Also vary the types of greens consumed. 
Options: Beet greens, dasheen leaves, okro, kale, lettuce, spinach, bhaji, mustard greens, broccoli and patchoi.
Food preparation options: smoothies, sautéed, baked, dairy-free quiches, fresh salads,  desserts-pudding, brownies, cakes, breads etc. 

The poster above highlights some calcium rich green vegetables. 

⑤ Have A Handful of Nuts & Seeds 
Like cereals, nuts and seeds are packed with the micro-nutrients normally present in dairy. Nuts and seeds can be toasted, lightly salted and added to meals or eaten as a snack. To get the maximum benefits from these tiny nutrient-powerhouses, be sure to stick to 1 ounce (28 gram) serving a day.

Keep in mind, 100 calories worth of nuts is roughly 18 grams. To put this into perspective check out the following Pinterest Board for images 100 Calories of Nuts: A Visual Guide



Additional Reading
Berkeley Wellness. 2014. Calcium-Fortified Foods: What You Should Know.
Andon et al. 1996. Calcium absorption from apple and orange juice fortified
Tangpricha. 2003. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health.

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Grain Confusion Part 2: Whole-Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Messages such as " Reduce consumption of refined flours and refined grains by switching to whole-grains"  are everywhere. Before, switching up your diet let's get to know the grains that are refined and those that are whole-grain. 

source

All grains start out as a whole-grain containing the bran, endosperm and germ (see whole-grain image above). Due to processing, the bran and germ parts are often removed, resulting in the whole-grain becoming a processed or refined grain. 

The primary issue with this is that, at least 60% of the nutrients in grains are found within the bran and germ. Nutrients such as zinc, vitamin E, phosphors, potassium, thiamine, folate amongst others. Non-nutrient fibre is also found.  When these two parts are removed, the nutrient value of the grain is reduced and can lead to nutritional problems when the overall diet is unbalanced. 

Grains to limit

Grains to enjoy

Nevertheless, the following posters below contain a list of commonly eaten refined grains  and their whole-grain form.

______________________

THE BIG PICTURE

Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals

Check out the Pinterest Board for some Whole-grain supermarket finds:

Brown Rice; Black Rice; Wild Rice; Whole-Grain pasta; Pasta with bran added; Steel Cut Oats; Whole-wheat Cous Cous; Brown Rice Crackers

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Steps to Healthier Eating

9 Simple Steps to Healthier Eating

Changing your lifestyle to eat healthier may take less willpower than you think. Research has zeroed in on some simple changes people can make to avoid what happens to most adults – gradual weight gain over time. In studies, each of the following had just a small impact on weight-gain. But together, they can add up.

• Focus on every bite. This helps you recognise when you are full, and stop eating sooner. Try chewing slowly and putting down your fork between bites.

Source

• Use a smaller bowl or plate. In studies, people ate a lot more from larger containers.
• 
  
• Use a skinnier glass to help control portions. People poured more into short, wide glasses than into tall, skinny ones that held the same amount.
  
• Move healthier foods to eye-level in the cupboard and refrigerator. Move unhealthy foods out of sight.
  
• Eat in the kitchen or dining room. Skip dining in front of the TV.
  
• Quit or cut down on chips and fries. Chips and fries were linked to a gain of about a pound each year.
  
• Stop drinking sugar-sweetened soda. These drinks were tied to ¼ pound gained each year.
  
• Eat more vegetables, whole grains, fruits, nuts, and yoghurt. Eating these foods was actually linked to a small weight loss over time.
  
• Sleep between 6 and 8 hours a night. Those who did gained less weight than those who slept less than 6 or more than 8.
  

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Source:

American Cancer Society. '9 Steps to Eating Healthier.'
 Available at: http://acs.informz.net/admin31/content/template.asp?sid=41082&ptid=1250&brandid=3343&uid=773469285&mi=4792582&ps=41082 

Last Accessed: 28-nov-2015

Healthy Food for Kids

Healthy Food for Kids 

Imagine if your body was a fancy sports car. What kind of fuel would you put in it? Would you give it the best fuel you could buy or whatever was around? Your body actually is a little like a sports car. When you give your body good food every day, you have energy to grow and play. You get sick less often. You grow and become strong. If you give your body poor fuel, it won’t work as well. You might have less energy or get sick more often.

So what kind of fuel does your body need? Your body needs minerals, vitamins, fibre, fats and protein every day. Each of these foods has a different purpose.

Fun Facts about Healthy Food for Kids

1. Minerals make healthy skin and strong bones and teeth.

2.  Fibre helps your body digest food. It is found in vegetables, whole grains and fruit.

3.Vitamins help your body stay healthy and fight disease. Vitamins are found in fruit and vegetables.

4. Fats in milk products, meat and fish help your body build healthy nerves and fight off disease.

5.Protein, which is found in meat, milk products, beans and fish, builds muscles and repairs damage.

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Dietary Fibre Lesson 

Source: Kids Nutrition Facebook Page. Healthy Food for Kids. Posted 30/10/2015
https://www.facebook.com/Kids-Nutrition-469055966607108/?fref=photo

Lose Weight Now! Get Jogging!

Thirty minutes of jogging can burn 300 calories. Do that five days every week and you could lose almost two extra pounds per month (Source:How Many Calories? ‏@HowManyCaloriee )

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❹ Unhealthy Food Safety Practices

Over 30% of food poisoning cases occur within the home environment due to risky food handling, storage and preparation practices.  In fact, food safety in the home is one of the issues many individuals take lightly and as much as 90 % of home cooks and home chefs unknowingly contaminate food. (1) 
Poor food safety practices not only compromise food but leads to contamination all around the kitchen, including on handles, counter-tops, faucets and trash cans. (1)

However, research shows that getting individuals to change poor food safety habits can take longer than simply exposing them to food safety messages before cooking. (2) 
Habits are often hard to break especially when they have been passed on from generation to generation or done out of convenience. This does not mean educators should stop trying to get the message of food safety out there but should seek out innovative ways to  present the message. (3)
Nevertheless,  listed below are ❹ unhealthy food safety practices. Accompanying each point is a video from USDAfoodsafety.com explaining how to these practices can be improved. 

①  Washing meat and poultry before cooking -70 %of consumers rinse or wash raw poultry before cooking it (1)

② Relying on the colour of meat/poultry/seafood to indicate when it is fully cooked- Less than 10 % of food thermometer owners actually use it to check for done-ness of all types of poultry (1)

③ Putting raw meat/poultry on the top shelf in the refrigerator - only 18 % of consumers correctly store raw poultry products in the refrigerator (1)

④  Defrosting frozen meat/poultry at room temperature- only 11 % of consumers who thaw raw poultry in cold water do it correctly (1)

Bottom-line, habits are hard to break but that should not stop anyone from at least trying their best every day to practice good food safety practices (see poster below). 

Be Food Safe!

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References:
1) Kansas State University. "Food safety fumble: Research finds 90 percent of home chefs contaminate food." ScienceDaily. ScienceDaily, 29 January 2015. .

2) Katherine M. Kosa, Sheryl C. Cates, Samantha Bradley, Edgar Chambers IV, Sandria Godwin. Consumer-Reported Handling of Raw Poultry Products at Home: Results from a National Survey. Journal of Food Protection, 2015; 78 (1): 180 DOI: 10.4315/0362-028X.JFP-14-231

3) North Carolina State University. "Food safety social media guide developed by researchers." ScienceDaily. ScienceDaily, 4 August 2014.

Sugar, Sugar, Sugar! Sugar! Too Much is Bad for the Brain

source

Basic physiology tells us the brain and muscles utilise and require certain amounts of glucose to function optimally. However, a recent study by Yale University Prevention Research Centre confirms this as MRI scans showed, increased chemical activity in certain parts of the brain after the consumption of sugar-laden foods. This increased chemical activity is likened to the brain activity of persons using narcotic drugs.  Despite this, the Sugar Association in the USA maintains the claim sugar is not an addictive substance.

Nevertheless,the issue with sugar consumption is not that it can be found in both natural and processed food products but has to do with the concentrated food sources; also known as the sugar dietary bombs or sugar bombs.

These sugar bombs are defined as foods with little or no nutritional value outside of fats and carbohydrates due to large amounts of refined or processed sugar contained within the product.
For example, the primary nutrient gained from the mauby drink is carbohydrates, more specifically sugar (43 grams of sugars or 10 teaspoons).
While mauby is said to have health benefits, the amount of sugar in the beverage negates this effect.

✑ Suggested Reading: Why do we crave the sweet stuff? Science points to your brain

Constantly, being exposed to concentrated sources of added sugar increases our tolerance for sweetness and overtime, the body begins to crave more and more sugar. (Read More) This can lead to poor dental health and a gradual increase in fat storage in certain areas of the body, especially when physical activity levels decrease and the daily diet lacks nutrient-rich foods such as whole-grains, legumes, vegetables etc.  (Read More 1, 2, 3)

To get control of your sugar habit:

First, start tracking your sugar intake.

This can be done over the course of a day or a typical week. Write down all that is consumed. no matter how small. Take note of the time of day, the mood you were in and environment. All these details can help you identify eating patterns (e.g. afternoon candy, breakfast coffee beverage and doughnut) or triggers (e.g. loneliness, boredom, socialising etc. ).

Second, become aware of the foods that contain added sugar
 Reading the ingredient list of all packaged and commercially made items would help you identify whether the product has sugar added. If there is no ingredient list, then thread with caution.
Home-made or ready-prepared items such as stews, coleslaw, potato salad, pelau, cooked vegetables, tomato-sauce and soups, pose less of a challenge as long as the diet is not being compromised by the addition of sugar-laden beverages, and sugar-laden treats -fruity yoghurts, cakes, cookies, doughnuts, candy, Indian sweets, sweet breads, sweetened nuts etc. Nevertheless, if you are making it yourself, it is best to cut back on the amount of sugar added. If these items are purchased, then be mindful of portion consumed, the beverages consumed with the meal, beverages consumed throughout the day, and be mindful of the snacks chosen.
In all, many foods have sugar added to them during processing for set reasons. The foods that pose a challenge to most, are the unlikely sources of added sugar or hidden sources.

✑ Suggested Reading: 56 Different Names for Sugar

Thirdly, know the daily limit for added sugar
The World Health Organisation suggests adults aim for 25 grams (6.5 teaspoons) of added sugar a day. While, the American Heart Association recommends no more than 9 teaspoons (36 g) of added sugar a day (4 teaspoons of added sugar children, 6 teaspoons of added sugar women; 9 teaspoons of added sugar men).

Too much sugar in the diet makes you a fat-builder, not a fat-burner.
 Limit all added sugar in your diet to 4 to 9 teaspoons per day.

Fourthly, enjoy foods that do not require the addition of sugar

Sticking to three or five balanced meals a day can help control appetite and cravings for sugar. Often, times sugary foods are consumed as a snack or light meal when main meals are skipped or consumption is delayed. The trick is to eat on time (no more than 4 hours a part) and ensure each meal comprise at least 20 grams of protein. (Read More: 1, 2, 3, 4)
There are so many amazing foods to enjoy.  
Do not feel deprived, simply enjoy food from different food groups throughout the day.

An example of  day's worth of balanced eating 

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For view video:
New study finds sugar is also bad for your brain

How To Know If You're Fat

Click image to view larger                         

Body weight, whether in pounds, kilograms or stones is often the most popular determinant of a persons fatness. Truth be told, 1 to 4 pound fluctuations in body weight can be caused by factors outside of body fat or muscle mass. Decreases or increases in the amount of fluid in the body combined with the amount of matter in the colon can play a huge influence in short-term weight loss or weight gain. This is why diets promising the loss of 5 lbs in a week often involve the  taking of some sort of tea or supplement or food that contains a diuretic or laxative or in some cases both.

How to know if you are fat?

Fat is an essential component of the diet and body. However, a person needs just the right amount of fat to meet basic needs and not so much to hamper health, mobility and longevity. 

First step in determining whether you are fat is to calculate your body mass index (BMI), eaTacker has a great tool for this called BMI weight analyzer.  Enter you current weight (in pounds or kilograms) and height (in ft/in or cm) and hit the 'Get BMI' button. Get a piece of paper and write down the number and take note of whether you are underweight, normal, overweight or obese.

Keep in mind, BMI does not take into account body composition (muscle mass, fat mass, bone density, hydration status etc,), as such it not suitable for persons under 4 ft, children, persons under 19 years, certain ethnic groups and persons with a high muscle mass.

Second step is to determine your waist and hip circumference. This provides clarity on whether the stored fat in the abdomen or hips poses a risk to your health. For instance, fat stored primarily within the abdomen  has been shown to increase the activity of catabolic hormones that increase your risk of developing diabetes type 2, hypertension, stroke or other cardiovascular issues.

Follow the directions in the video if you are unsure as to how to measure your waist and hip circumference.
Record this number and take note whether it is within the healthy range.
    ✔  Healthy waist circumference in women is  less than 35 inches or 88 cm   (for Asian women less than 31 inches is healthy)

    ✔  Healthy waist circumference in males is  less than 40 inches or 102 cm  (for Asian men less than 35 inches is healthy)

   ✔  Healthy waist-to-hip ratio in women is less than 0.80 

   ✔  Healthy waist-to-hip ratio in men is less than 0.90

Third step is to determine your body fat percentage using a calliper, bioelectrical impedance scale, bod pod or hydrostatic pool. Knowing how much fat is under the skin in key parts of the body lets you know where fat is stored and distributed the most. Fat storage varies among men and women but it is useful to know how much of your body weight is muscle tissue and how much of it made up of mostly fat. 

If using a calliper then be sure to check out the video. Use a body fat chart or on-line calculator to know what your body fat percentage is. Record this number and take note whether it is within the healthy range. 
*** If you plan to calculate it manually, using the measurements then be sure to check out the formula here. 
The other tools [bioelectrical impedance scale, bod pod or hydrostatic pool] can be used for more accuracy however, getting them done may be pricey compared with the calliper. 

Chart sourced from Tanita

Fourth step, review all the numbers [BMI,waist circumference, waist-to-hip ratio and body fat percentage] and their respective ranges to decide whether your current weight is within the healthy weight range or  outside of it: underweight, overweight or obese, for all the measures.

Example: If you followed the 4 steps above then the paper you wrote down the numbers on should look like this:
Name: Savi      Age: 34 y     Sex: Female     Weight: 240 lbs                Height: 5 ft 7 in

❐ BMI: 37.5                                                   Interpretation: BMI Chart says this is obese
❐ Waist circumference: 40 inches      Interpretation: Not healthy 
❐ Hip circumference: 46 inches
❐ Waist-to-hip ratio: 40/46 = 0.86      Interpretation: Not healthy 
❐ Body Fat % via calliper = 39%         Interpretation: Obese

Based on the results, Savi's weight is outside the healthy range on all measures. As such, to answer the question 'Am I fat?' Yes, she is.

Just remember being fat is not the end of the world but it is suggested you monitor other indicators of your health such as blood pressure, dietary intake, blood sugar, blood fat profiles and others. If being overweight and obese is not where you want to be, be sure to find credible nutrition, fitness and medical professionals to help you embark on a healthy weight management path.

Image credit:WiseGeek.com

If all of this was too much work, Constance Brown-Riggs R.D says you can try the unscientific “pinch method” to determine if you have too much body fat.  Just find your waist and pinch the skin at the waist. If you pinch more than an inch, you  have too much body fat.

Hope this post helps.

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For more clarity check out  Business Insider's video: How To Know If You're Fat.