How to control Diabetes: Here’s what a Stanford-trained MD eats in a day for blood sugar balance

Every person is gifted with a body and constitution that is unique. The strengths, the weaknesses, the allergies, the problems, all form a complex set, a unique combination.

Therefore, what works for Jane may not work for Mary and what hurts Arun may actually suit Varun quite well.

At the end of the day, it's up to you to find what works for your body, writes Jamie Schneider in MindBodyGreen.com.

This Associate Editor of the health website brings us inspiration from experts' menus. And who does he pick this time? Stanford-trained physician and co-founder of Levels Casey Means, MD.

With any meal, I'm thinking about what components I want to get into my body for optimal cellular health," says Casey Means, on the mindbodygreen podcast. "I think more in a modular sort of way when building a meal and less about the exact dish," Casey tells mindbodygreen founder and CEO Jason Wachob about how healthy fats, fibre, protein, and tons of micronutrients from colourful, nourishing plants make it into every recipe. And that when you ask her to rattle off a few favourites, this would be her list on any given day:

Breakfast:

1. Switch from sweet to savoury breakfast – this is the best life hack for balancing blood sugar (especially if your sweet breakfasts typically include lots of refined carbs and sugar).
2. She likes a free-range egg scramble with avocado and some sautéed greens.
3. She welcomes some smoked salmon with eggs and some greens.
4. She also loves a tofu scramble with some nutritional yeast and a bunch of veggies, maybe even some beans.
5. Savoury, lower-carbohydrate, less sweet (dish) is her style.
6. Never shy away from a filet of salmon and some greens incorporated with a traditional "breakfast".
7. A nourishing breakfast is the most important meal of the day, and especially when it comes to metabolic health—so make sure your dish sets you up for a healthy, balanced morning.

Lunch:

1. Dr Casey Means advises that we should "Identify the culprits in terms of glucose spikes, and then just either take them out or swap them”.
2. A sandwich might have vegetables, hummus, and protein in there.
3. But then the bread or the wrap essentially thrives the glucose spike, Dr Casey points out.
4. As a remedy, she swaps the bread or wraps for a grain-free alternative, like ones with cassava flour.
5. Add to it some collard greens, or butter or iceberg lettuce.
6. For the wraps, she prefers shaved jicama or nori sheets to cut out the glucose-spiking carbs.

Dinner:

1. Switch completely to cauliflower rice sushi, entirely cooked at home, easy, and super delicious.
2. This offers her zero glucose spike, as opposed to the 80-point spike she typically sees with white rice sushi.
3. You could also opt for quinoa sushi—one of the healthiest carbohydrates for blood sugar.
4. Quinoa has a high protein and fibre content.
5. Or you can have a veggie-packed poke bowl.

Dessert:

1. Nothing beats a chocolate chia pudding.
2. Chia is an amazing superfood that has fibre and protein – loads of it in just 2 tablespoons
3. Customise it with nut butter, berries, what have you.
4. Add some berries and coconut in a coconut-cocoa chia pudding.

Dr Means tells MindBodyGreen that she changes her recipes from day to day, but they are always the ones that incorporate the blood-sugar-balancing basics: fibre, protein, and healthy fats. Give the above dishes your own twist. These are all things that the Stanford-educated MD says she knows do not spike her blood sugar despite being tasty.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Eat These 5 Superfoods At The Right Time For a Healthy Brain

To keep your brain healthy and buzzing all day long not only is it important to include superfoods in our diet, which will enrich our brain activities. But it is equally important to eat them at the right times of the day to maximise their benefit.

Follow this day long plan to give your brain the added advantage that only these foods can give.

 1. Cinnamon Early Morning

Research clearly suggests that both the taste and smell of this spice significantly improves scores on memory tests. Two compounds found in cinnamon - proanthocyanidins and cinnamaldehyde lead to greater cerebral blood flow, thus allowing for better processing of information and a sharper more efficient brain.

How to have it: Add just a pinch to your morning cup of tea/coffee or have cinnamon water first thing on after getting up (to make: squeeze juice of half a lemon, and add a pinch of cinnamon to a cup of warm water).

Cinnamon had early morning also keeps you blood sugar stable through the day, and thus help keep diabetes at bay.

2. Eggs for Breakfast

Eggs in breakfast help you keep your weight in check too!

Yes, an omelette breakfast is a smart choice for our brain. That because eggs give us choline, an essential B vitamin that helps produce acetylcholine, a neurotransmitter involved in mental clarity, memory and logical reasoning. In fact low levels of acetylcholine have been found to be associated with Alzheimer’s disease too.

How to eat it: Have an egg a day (unless otherwise advised). Just one egg yolk has as much as 125 mg of choline (about one-third of our daily intake requirement).

Eggs in breakfast help you keep your weight in check too as they are loaded with protein (deliver about 6 grams), which increase a feeling of fullness and reduce appetite for subsequent meals

3. Yogurt for Lunch

Yogurt is a great tummy saver too!

Include yogurt in your lunch meal because it contains amino acid tyrosine, that helps perk us up, and is also needed for the production of the neurotransmitters dopamine and noradrenalin, both of which help keep our brain buzzing, happy and healthy.

How to eat it: Sprinkle yogurt with sunflower seeds, chopped nuts or wheat germ for a pleasant crunch. Have at least a cup a day every day for lunch.

Yogurt is a great tummy saver too as it delivers some good bacteria (called probiotics) which keep our gut in good shape and helps avoid the afternoon lethargy that usually happens after a heavy lunch.

4. Walnuts as Evening Snacks

Have at least 6-7 halves every day.

Walnuts an ultimate brain food! Loaded with antioxidants and omega 3 fatty acids, they help iron out memory kinks and boost our cognitive abilities. Plus vitamin E in these nuts help prevent cognitive decline too.

How to eat it: Munch on them in the evening; pair with a few raisins or anjeer (figs) or make a walnuts pesto sauce (mix up walnuts instead of pine nuts with olive oil, garlic, salt and fresh basil) and have with a cracker. Have at least 6-7 halves every day.

Suffer from evening blues? Docosahexaenoic and eicosapentanoic acids that one can replenish via walnuts help keep us in a good mood and depression away.

5. Turmeric Milk at Night

Add just half a tablespoon of pure haldi to warm milk at night.

Have the yellow wonder - haldi milk just before you go to sleep. That’s because turmeric contains more than two dozen anti-inflammatory compounds that help spice up our brain, keep memory sharp and Alzheimers away. Curcumin in it known to boost brain proliferation and help it heal itself.

How to drink it: Add just half a tablespoon of pure haldi to warm milk at night.

Turmeric milk is a known cancer slayer. There is some evidence that it may help prevent cancer from occurring in the first place too. So had at night, it helps the body heal itself as you sleep.

for other benefits of turmeric see my other posts.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Children with low birth weight are at higher risk of heart disease

Children with a birth weight under 2.5 kg stand at the risk of becoming underweight and can experience cognitive difficulties as well as diabetes and cardiovascular disease later in life, a study has found.

However, early iron supplementation seems to provide some protection, researchers said.

The study consisted of 285 children who were born with a marginally low birth weight, 2-2.5 kg, and a control group of 95 children born with a normal birth weight.

Data on weight, height, body composition, blood pressure, and blood tests for blood sugar, insulin and blood lipids were collected. In addition, the children's IQ, and various other abilities were also tested.

Among the children born with low birth weight, a clear majority only have a marginally low weight, but they are rarely prioritised in studies.

The results were surprising. That low birth weight children who received early iron supplementation had a lower blood pressure in school age has never been shown before. We may have identified a way to partially protect against cardiovascular diseases, even if more research is needed.

The study showed that children born with only a little too low birth weight have more cognitive difficulties, such as lower verbal IQ and poorer attention and coordination abilities in comparison to children born with normal birth weight.      

The below average test results may lead to more school difficulties and behavioural problems to a larger extent than for children born with normal birth weight. It's important that we are aware of this, both in the health care system as well as in the educational system, in order to early capture those who may need additional support.

Children born as marginally underweight have an increased risk of still being underweight at the age of seven, the researchers said.

Early signs of a disrupted insulin and blood sugar balance were also found, a well-known sign for increased risk of later developing diabetes and cardiovascular diseases.

Infants who received iron supplementation in early childhood had lower blood pressure, which is a previously unknown relationship.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                      
HTTP:GSEASYRECIPES.BLOGSPOT.COM/

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                    

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
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