Reduce diabetes complications with a healthy diet

John LaGrace contacted me a few weeks ago with a request to write a guest blog. It is entirely my fault the article has taken so long to post.

I’ve been busy.

Elizabeth Carrollton writes about how diabetes can affect your life and how a healthy diet can help you overcome some of the side effects of the disease.

Carrollton’s guest post appears on time. I just watched Forks Over Knives, a documentary about how the food we eat can cause or prevent Type II diabetes and a number of other diseases. It’s a good watch. I recommend it.

Diabetes has the potential to take over your life, especially when you have to check your glucose levels and administer insulin daily. In order to regulate blood sugar, you should eat a healthy, well-balanced diet. This is because the foods you eat directly affect overall diabetes health.

Diabetes is caused by a person’s body not producing enough insulin or a person being resistant to insulin. Either way, a diet can help manage glucose levels and reduce the risk of complications associated with diabetes. A dietician or physician can recommend a diet plan that works best based a person’s current lifestyle, severity of the disease and his or her weight.

To improve diabetes health through diet, you should reduce foods high in carbs and steer toward whole-grain foods, since carbs raise sugar levels in the blood. By avoiding a diet made up of sugar, you can better manage the disease.

According to the National Institutes of Health, if you have the disease, you should limit your alcohol consumption, eat foods low in fat and eat smaller meals.

Not only does eating a proper diet help with maintaining normal glucose levels, it also helps manage weight. Being overweight contributes to developing Type II diabetes. By maintaining an ideal body weight, you can reduce the likelihood of developing the condition. An overabundance of fat cells causes insulin resistance within the cells.

If you already have diabetes, you will benefit by losing weight, since fewer fat cells means a better chance to decrease your insulin resistance. But if you keep gaining weight, the disease may get worse and increase the risk of complications.

The National Diabetes Information Clearinghouse notes that people with diabetes are twice as likely to have a stroke or heart attack as someone who does not have diabetes. A healthy diet can help reduce the strain on your heart, and controlling diabetes prevents complications to other organs, such as the heart.

Eating a healthy diet not only affects diabetes health, but it affects your digestive health. Most healthy diets consist of high-fiber foods, which promotes better digestion, better cardiovascular health and lower cholesterol levels. Vitamin C, for instance, can reduce the risk of cardiovascular disease, which is the leading cause of death in people with diabetes.

By making wiser food choices, you can actually make your body feel better every day while reducing your risk for heart disease and other complications. Managing what to eat, how much to eat, and when to eat can help maintain the blood glucose level and the ideal body weight.

Elizabeth Carrollton writes about defective medical devices and dangerous drugs for Drugwatch.com.

The views expressed by the author of this guest blog are the opinion of the author and are not necessarily the opinion of the author and host of skinnyshae.

New stylist, new hair

I have been on the hunt for a new hair stylist since my usual hair stylist moved. Many Twitter friends and friends from college made their recommendations, and I did a little research, but it was the advice of my best friend, Ashley (who I’ve known for approximately 14 years), that I followed.

On Friday, July 13, I went to an art show at JK ART CO featuring Ashley’s hair stylist, Jen. (She makes the J. K. in JK ART CO).

I talked to Jen about my blah hair, and she said she’d give me sassy hair. I was hooked. No one had ever offered to cut my hair sassy.

jk art co wichita kansasBefore. Please excuse my weird-looking face sans make up.

jk art co wichita kansas

jk art co wichita kansas I’m classy. I read ARTnews while sitting under the hair dryer. Jen put “clear” in my hair, which is like hair dye without the dye. I like my natural hair color, but I could use the body and shine hair dye provides.

jk art co wichita kansasSassy! I have bangs… kinda… and textured layers hidden under my longer top layers for surprise volume!

jk art co wichita kansasI can still wear my hair up in my bobbins if I get too hot.

jk art co wichita kansas I’m still working on my waves… My first attempt just looked a little messy. Maybe edgy is a better word?

I like edgy.

Do you have a favorite? Should I wear my hair blown out, in waves or up?

Heat advisories, packing boxes, closing dates… OH MY!

The heat is really getting to me.

Temperatures are hitting and beating records in the Midwest, and I am not a fan. I need a vacation.

To Iceland.

My house is filled with boxes.

Husband and I are just 10 days away from closing on our house. Buying a house is stressful, but the process is almost over.

We will move in two weeks.

As a result of the heat and the stress of moving and the stress of other things…

I’m not really taking care of myself. I’m not eating right. I’m not staying hydrated. I’m not getting enough sleep. I’m not getting enough activity.

My body is so mad at me.

Friday was not a good day for my body. I finally felt better around 10 p.m., which was good timing because I visited my friends Chris and Candice at their new house!

card games for journalistsWe played “Man Bites Dog,” which is a headline creating card game. As a former journalism student, I figured I’d do well.

Myself and another former journalism student, who works as a journalist, tied.

For last place.

Candice has some great headlines. She made the journalism professors at Wichita State University proud.

card games for journalistsSome horrible person who may or may not have committed some horrible crime gained all the weight back.

The point of the game is to make a headline, but we had to make up stories to go along with our headlines.

I may have lost the headline game, but I beat everyone at Monopoly cards! Go me!

I also got to hang out with some adorable critters!

daphne the coon houndMeet Daphne! She was overwhelmed by all the people (like six) and tried to hide on the couch. ADORABLE.

While my contact with precious puppies and a not-so-precious kitty was enough to make me feel better on Friday, I know I need to reduce my stress levels.

I’m not so good at meditation, but I am really good at sleeping… usually… so I think I’m going to start setting a bed time for myself and forcing myself to be in bed, if not asleep, at the same time every night.

Lately, though, I haven’t been sleepy when I need to sleep! My mind will be exhausted, but my body will have all this pent up energy. I feel restless!

To get more sleep and to eat more healthful food, I plan to consume more fish, yogurt and bananas, which are a few of the foods I can eat to help me sleep.

Two birds. One stone.

In addition to my bedtime, I might try to break some of my bad before bed habits. No more sleeping on the couch. No more falling asleep to the TV. Perhaps a few minutes of bedtime yoga…

How do you fall asleep when you feel restless?

 

 

The future of Numana

On Friday, July 13, I learned that my friend Rick McNary and his staff are no longer working for Numana, Inc.

My first experience with Numana, Inc. was during my Health Communication class at Wichita State University.

The first time I heard Rick speak, I was inspired by him, and he is one of the reasons I became so passionate about hunger and food security.

Numana, Inc., led by Rick and his staff, was the organization that helped our class with WSU Hunger Awareness Day.

Now, Rick and his staff are no longer members of that organization, and I am shocked. It was a board decision.

I know Rick and his family and his staff will never stop their work. I know that.

Prayers, kind thoughts and hopeful words for Rick and for the future of Numana, Inc. are welcomed.

Rick is not finished. Neither are we.

Read: Numana Board terminates McNary, staff

Eat more than 300 calories for breakfast

Have you seen Jimmy Dean’s “Eat Like a Bird” commercial?

Sun is just amazed by her “under 300 calories” breakfast. She’s eating bird food!

Quick question: Why in the world would anyone eat less than 300 calories for breakfast?

If I don’t eat at least 350 calories for breakfast, I am starving by 10 a.m.! Starving. (And I still have a giant apple at 11 a.m. to keep myself from pigging out at lunch and dinner.)

That apple was the size of my coffee cup…

Additional question: Why would anyone who wants to lose weight eat less than 300 calories  for breakfast?

According to a study conducted at Virginia Commonwealth University, a person will feel less hungry throughout the day, even at lunch and dinner, if he or she eats a larger breakfast.

In my experience, I will over eat at lunch and dinner if I do not get enough breakfast. (See above. Not kidding.)

Breakfast is the most important meal of the day. Sleeping is fasting, and the body needs fuel when it wakes to get going again.

Every aspect of your life will be better if you eat a healthy filling breakfast. You’re body will work better, internally (metabolism) and externally (less lethargy). You’re brain will work better (more focus).

You will notice the difference in mental and physical performance almost immediately. I promise.

Unless you have been told by your doctor to eat less than 300 calories for breakfast, I believe you should aim for a 350- and 500-calorie bfreakfast broken out between fiber, fat and protein.

So whip up these EatingWell Waffles. Cover them with berries and bananas, and perhaps a bit of syrup or jam. Fry up a couple of eggs, salt and pepper to taste. Drink a glass of milk, a glass or orange juice or several cups a cup of coffee.

…probably skip the sausage links and ham…

Be full.

Feel fueled.

Have breakfast.

Eat food, lose weight

Sensa, a scent-based weight loss product, is inhaled to reduce appetite before meals, or, in this case, during the meal.

According to the commercials, a person can sprinkle his or her food with Sensa and lose weight.

I think that the commercial a tad misleading.

I mean… she’s eating an ice cream cone… with Sensa on it. Is that healthy ice cream? Probably not, friends.

You have to do more than eat the food you sprinkle with Sensa to lose weight. And, technically, eating Sensa will not help you lose weight. You have to… smell it… I don’t know. It doesn’t make any sense to me.

My vote: A healthy diet and regular exercise win again! Smelling won’t make you lose weight unless you’re very sensitive to smells and you vomit a lot. You’ll most likely lose weight if you vomit a lot, but then you’ll have another problem.

POINT BEING. (Sorry.) You can totally lose weight by eating, but not by eating Sensa. You have to eat the right kind of food, and ice cream is generally not the right kind of food.

For example, high fiber foods help with weight loss. Apples, sweet potatoes and chickpeas are nutrient-rich and loaded with fiber. Fiber fills you up and nutrients keep you healthy.

And, as I have said before, apples are the cracker of the fruit family. I eat an apple every day. Sometimes with peanut butter, sometimes with cheese.

Eat apples. Smoked Gouda tastes really awesome with apples.

In addition, cooking with canola oil, eating whole grains and beans and drinking low-fat milk can shrink your waistline.

What apples, canola oil and low-fat milk have in common is the fact that they’re full of nutrients that promote health.

Certain nutrients, such as calcium, protein and omega-3 fatty acids, have been proven to burn fat if eaten in the correct portions and manners of cooking. (Fried meat might have protein, but it’s still fried meat.)

How?

The body needs calcium, protein and omega-3 fatty acids to run efficiently. An efficient body is a healthy body. A healthy body more readily burns fat and leads to weight loss. (You need to exercise, too.)

So…

Eat an apple every day.

Try these delicious baked chick peas.

And don’t eat, or smell, weight-loss products that are not known as “healthy eating” and “regular exercise.”

Hair Styles for the Heat

June was hot.

July is turning out to be just as hot.

Look how miserable my cat is.

yellow tabby cat in the heat

Note: His misery is his fault. He hangs out in the hottest areas in the house.

I don’t even want to think about August.

My hair is suffering. The humidity makes it frizz. The heat dries it out and causes it to crack and break. I condition my hair in the shower and apply a leave-in conditioner to fight frizz and dryness.

And, since it is SO hot, I avoid sweaty hair and neck syndrome by wearing my hair up in a bun pinned to my head with bobbins. A lot of bobbins.

The bun looks nice. It’s not messy or unprofessional. But it does get old to wear my hair in a pinned bun every day. Plus, using all those bobbins might be damaging my hair. I rip out quite a few strands when I take my hair down.

I need some new styles.

Ladies’ Home Journal featured several celebrities with pretty, polished up-dos.

I love Jennifer Aniston’s bumped up pony tail, but, for the life of me, I cannot figure out how to tease my hair to get it to “bump.” For my wedding, my friend teased my hair for my little bump.

You can sorta see the bump in this picture. My husband’s face is in the way a tad.

Plus, sometimes I look strange with a thin pony tail. (Thin hair = thin pony. It’s very disappointing.)

Women’s Health Magazine featured other types of summer styles.

I love the Deep Sweep. When I wear my hair down, I usually sweep it to the side to keep it out of my face, but I usually wear bobbins, not a barrette. So I’ll need to buy some pretty, decorative barrettes!

Or, since it is SO hot, maybe I’ll just cut it all off again.

short hair pony tail

I can rock a stubby pony.