Thursday, July 23, 2015

DIABETICS HEALTH AND WELLNESS

DIABETES HEALTH


PREVENT HYPOGLYCEMIA – excess glucose in the blood; frequent levels of hyperglycemia can affect key areas of the body such as: the heart, the kidneys, the nerves and the eyes.
If you are challenged with diabetes here are a few early warnings you will need to pay attention to:
Are you consistently thirsty?
Are you struggling with tiredness, is your vision blurred?
Do you get constant headaches?
Do you need to pass your urine often during the day?
If at any time you miss any or all of these signs you might then be at a point of crisis where these challenges will be recognizable:
Are you experiencing dry mouth?
Do you have abdominal pain or weakness?
Does your breath smell fruity?
 Do you become nauseous?
Are you vomiting?
Or you may even experience shortness of breath or feel confused.
Find the support you need to put yourself back on track. Keep your health practitioner’s contact information handy.
Let your designated advocate know where the nearest hospital is located.
Monitor your blood sugar levels. 

Support yourself with adequate and lifesaving nutrition that is:
(a)             High in organic proteins – for flesh eaters try fresh ocean caught fish – ask your fish monger for mackerel, salmon, bluefish, bass, sardines or tuna. Many of these are also high in omega fatty acids.
(b)           Vegetarians and vegans may use these beans and legumes – lentils, Adzuki beans, split peas high in protein low in carbohydrates.
(c)           Chose skinless chicken breast when ordering poultry.  
(d)           Fill your plate with non-starchy vegetables high in fiber as in dandelion greens and escarole, kale, collard greens, asparagus, cucumbers, bok Choy, zucchini, spaghetti squash, salad greens, green peas and radishes. Cabbage, onions and garlic are especially helpful in the prevention of blood sugar spikes.


(e)            Healthy hydrated whole grains should be key ingredients in your meal plan, such as quinoa, amaranth, bulgur, wild rice, buckwheat, wheat berries. These are packed with vitamins, phytochemicals and of course fiber and minerals. These whole grains have been left in- tact as mother-nature has produced them with their bran, the germ and the endosperm all that is needed for balance, energy and complete nutrition. Grains that are unprocessed are generally lower in glycemic index levels.
(f)             Use herbs such as Aloe Vera which cleanses and nourishes the liver. It also balances sugars and fats in your blood stream. Researchers have found that Aloe Vera juice is a key component in the reduction of blood glucose levels.  

 (g)           And spices such as turmeric used with the Indian fruit known as Alma but more commonly known as Indian gooseberry is very efficient in lowering glucose levels. Your kitchen spices such as Fenugreek and Cinnamon have been researched for their benefits to diabetics so says a study that cinnamon improves the health challenges of type two diabetics by lowering their blood glucose as well as HDL cholesterol as was written in the Diabetes Care journal. Adding fresh curry leaves and ginger have also been reported as effective in lowering blood glucose.

Be sure to hydrate frequently during the course of the day with fresh clean water. Remember that some sodas and fruit juices are packed with sugar and unfortunately high levels of sodium as well and these two will take your already high blood sugar levels to its excess.

Have fruits low in sugar and high in fiber. Fiber is probably one of the best defenses you can employ to support the reduction of blood glucose. It slows your digestion so you will feel full longer, and these will also lower your blood cholesterol. Fiber may reduce the possibility of a stroke as well as it may lower your high blood pressure and reduce the possibility of heart failure.

Consuming legumes such as lentils, split peas, black beans and garbanzo beans are high in fiber and also stimulates the body’s production of insulin.
Add fruits low in sugar and high in fiber and water to help support your daily bowel movements. Daily elimination is a key factor to maintaining a wellness regiment.   
Written by Jazz Fenton, Integrative Nutrition Health and Wellness Coach


Feeding Your Mind, Body and Spirit…www.jazzupyourlifenow.com 

Monday, July 20, 2015

EXCELLENT PROTEIN FOR DIABETICS, VEGANS AND VEGETARIANS TOO

EXCELLENT PROTEIN SOURCE FOR DIABETICS
HEALTHY PROTEIN: ADZUKI BEANS, LENTILS, BLACK EYE PEAS, GARBANZO BEANS. These lean proteins are high in protein, vitamin B's and fiber to keep you feeling full and well satiated.
Soak dried beans and peas overnight, to hydrate, activate enzymes and release unwanted gases. Add them to soups, salads and casseroles. Turn them into a delicious spread for a sandwich or a snack.
These beans are a good source since they are high in protein and low in carbohydrates. 
Add to whole grains such as quinoa, wild rice, rye and wheat berries to obtain maximum protein.
Adzuki beans are super rich in protein a quarter cup of beans has approximately 11 grams of protein, 8 grams of carbohydrates and 0.5 grams of fat, plus the bonus of high fiber 6 grams of protein per each quarter cup serving.
They are a rich source of vitamins such as folate is known for its repairing properties of DNA, and is also at the top of the list for improving cell growth and division. It is also a good source of vitamin B-6 (pyridoxine) which supports red blood cells, nervous system and the immune system. 
Half cup of Adzuki beans with supply a large percentage of your daily vitamins. For example a half cup of Adzuki beans are high in minerals, providing 193 milligrams of phosphorus, which is approximately 18 percent of the Daily Value which supports the healing of damaged cells and helps to restore your energy; 612 milligrams of potassium, 35 percent of the Daily Value. With all that has been said about blood pressure by now every one knows that potassium is the go to in the maintenance of healthy blood pressure; 60 milligrams of magnesium, 30 percent of the Daily Value; our hearts cannot function optimally without the benefits of magnesium; which is also known for building a strong immune system. In just 4 milligrams of zinc, is 27 percent of the Daily Value; plus the added value of 2.3 milligrams of iron, or 13 percent of the Daily Value.  
For a complete heart healthy protein breakfast combine Adzuki beans with your soaked oatmeal. Or try filling your pastries with an Adzuki bean mousse or paste. These beans are known for being king of savory dishes but they are very versatile as they are a terrific change in dessert dishes as well. 
Make a point of adding any or all of the beans in this list to your meal plan this week. Make a hummus with garbanzo beans and black eye peas a truly delicious combination. 
And clip on the link below for a delicious recipe
  https://festivecookingschool.wordpress.com/2015/07/20/adzuki-beans-and-black-eye-peas-hummus/

Saturday, July 11, 2015

EDIBILE FLOWERS FOR YOUR SUMMER SALADS






ZUCCHINI BLOSSOMS
these are delicious stuffed with a cannelli bean medley, or in a salad with a raspberry vinaigrette.
Add color, texture and flavor to your salads, gently grill on the BBQ, add to your summer meals.
Zucchini is in. It is high in potassium which is good for your heart, too.


Here are some other blossoms to brighten up your meals, enhance your palette and decorate your plate.

ARTICHOKE also comes under the flower family. It contains polyphenols, which are disease-fighting compounds. The U. S. Department of Agriculture rates artichokes as one of the vegetables with the highest amounts of antioxidants. They contain vitamins C and K, magnesium, potassium, and folate. Be sure to enjoy the artichoke leaves as these have been reported to support lowering high cholesterol too.


ARUGULA FLOWERS – peppery, wheat grass flavor off white with wine and slightly yellow tint. Will Add extra peppery flavor to a watercress salad. They will enhance any dish.

BORAGE blossoms (oyster or cucumber flavor) Love the blue color of the petals. Excellent for a non-seafood dish with sea food flavor.  

BROCCOLI is a flower too. It is especially high in sulforaphane an organic sulfur compound identified in cruciferous vegetables. Broccoli has tested to contain the highest, most potent of all the cruciferous vegetables. This compound significantly impacts the reduction of high blood pressure.   


CALENDULA has an orange yellow color and peppery taste. They are and Anti-inflammatory plant and also helps to keep the skin soothed. They are a great addition to pasta, grains and egg dishes. Their flavor adds a spicy kick to any meal and an orange yellow color to the dish. 

CAULIFLOWER – it is a flower too and like broccoli will support cleansing your liver with natural enzymes by removing cancer causing substances. 


LAVENDER FLOWERS the sweet essence is a great addition to dessert recipes. These purplish blue flowers are excellent addition to a cup of tea or a glass of champagne. 


NASTURTIUMS these beauties tastes slightly sweet with a fiery spice and a little bitter too. Their bright yellow and orange colors with brighten up any meal. The make a beautiful addition to salads for color and varied texture. These little beauties are very nutritious too. They contain ascorbic acid (vitamin C) as well as carotinoids and flavanoids. 


PANSY BLOSSOMS makes a beautiful edible decoration on desserts. This adds color and minty flavor to salads. Brightens and enhances any dish be it vegetable, fruit, poultry or animal. 




ROSE PETALS give a little ginger essence. Is an excellent addition to agave and honey. Add to your fruit salad or sorbet.

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