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Top Five “Fat” Superfoods: Coconut

If you want to build your immune system, lose weight, improve cholesterol and digestive issues try virgin coconut oil or shredded coconut flakes it is one food loaded with healthy saturated fat!

Yes, healthy saturated fat can contribute to wellness in many ways, http://www.todaysdietitian.com/newarchives/100713p56.shtml.

But why is saturated fat, like coconut oil, healthy? Composition! Its’ chemical structure is key. Fats come in different lengths. Coconut is composed of 60% medium chain triglycerides (MCT) as opposed to short or long chain triglycerides. This is what makes it so unique and powerful.

Consuming three tablespoons of coconut oil each day will supply you with MCT and lauric acid. Lauric acid is the fatty acid responsible for making a difference in your ability to fend off germs, build and strengthen your immunity against bacteria, fungus and viruses, the gut and even contribute to healthy hair and skin.

Just in case you are interested, MCT is also found in ghee (containing about 25% MCT) and butter (12-15% MCT).

Research supporting the health benefits for coconut oil show its role in protecting liver function (improving glucose tolerance, insulin resistance, type 2 diabetes and blood sugar issues: http://www.hindawi.com/journals/ecam/2011/142739/), raising good HDL cholesterol and reducing body fat especially belly weight even when compared to olive oil, http://www.sciencedirect.com/science/article/pii/S104366180900276X.

So for these reasons coconut oil is added to my Top Five “Fat” Superfood list and should be added to your daily food plan.

As I mentioned last week, https://valerieberkowitz.wordpress.com/2015/06/22/top-five-fat-superfoods/“Superfood” is a term used to describe foods that are nutrient dense and that may contribute to better health or provide health benefits.  These power foods are natural, not created in a food lab and provide the most nutrient “bang” for the calorie “buck”. In the case of saturated fat, it is the fatty acid in particular that jump starts the positive effects of weight loss and health benefits. Fatty acids are found in foods with fat. So in order to reap the benefits of MCT eat saturated fat.

Eating a variety of foods includes eating a variety different types of fat, no exception. Eating different types of fat daily will help you achieve nutritional balance. Balancing fats are important and saturated fat should NOT be annihilated from your eating regimen, they hold important body functions for hormones and body cell receptors, http://www.westonaprice.org/health-topics/the-importance-of-saturated-fats-for-biological-functions/.

Saturated fat seems especially important in working with the G-protein receptors that help body signaling functions, are involved in the adrenaline rush and maintaining white blood count.

So lose your fear of saturated fats, they are essential for your good health.

Saturated fats have been given a bad wrap. Most people eat too much (corn and soy oil) omega 6 fats (http://www.theepochtimes.com/n3/1408947-something-fishy-in-your-fish-oil/) and not enough omega 3 and healthy saturated fats.

Kill two birds with one stone. Add a healthy fruit and fat daily to your diet, eat coconut. Coconut oil is a better choice to use for high heat cooking, use it as a topping on your favorite food or add it your homemade trail mix. Coconut helps balance the saturated/unsaturated fat ratio while helping to keep your health in balance.

What is next on the Top Five “Fat” Superfoods list? Well stick around and you will see.

 
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Posted by on June 29, 2015 in Uncategorized

 

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Top Five “Fat” Superfoods

“Superfood” is a term used to describe foods that are nutrient dense and that may contribute to better health or provide health benefits.  These power foods are natural, not created in a food lab and provide the most nutrient “bang” for the calorie “buck”. They are loaded with vitamins, minerals, co-enzymes, fiber, anti-oxidants or phyto-nutrients.

Typically low fat fruits, vegetables and grains are categorized as superfoods (for example blueberries are considered a superfood because of the health promoting properties they contain: antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber).

My list, contains superfoods that are higher in fat and are not typically considered “super” because of the fat content. Yet, by definition they should not be forgotten on any super food list. These high(er) fat nutrient dense superfoods contribute to optimal health and they should be included in your diet as part of a balanced healthy nutrition plan.

SUPERFOOD #1: Hass Avocado

A fruit also known as the “alligator pear” because of its dark coarse skin, avocado tops the list. Despite its soft creamy texture, half  an avocado contains 6.5g fiber which is more than most other fruits, vegetables or grains. Eighty percent of the calories from avocado comes from fat. So if you take a fat soluble vitamin like vitamin D, an avocado should help with its absorption. This superfruit is dense in other nutrients as well including:

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Niacin

Vitamin B6

Folate

Pantothenic Acid

Choline

Potassium

Zinc

Copper

Manganese

Selenium

…And there is much much more avocado has to offer as a superfood; it contains phytonutrients like beta-sitosterol (lowers LDL and decreases prostate cancer cell growth, http://www.lifeextension.com/Magazine/2005/6/report_prostate/Page-01),  antioxidants such as lutein (important in eye and heart health) and oleic acid (an abundant monounsaturated fat component of the avocado) which according to a review in Mini Reviews in Medicinal Chemistry entitled “An overview of the modulatory effects of oleic acid in health and disease,” http://www.ncbi.nlm.nih.gov/pubmed/23278117, there are multiple health benefits linked to avocado consumption including reducing inflammation, lowering risk for heart disease and wound healing.

Very recently avocado fat is being investigated as an agent that may be effective at destroying the stem cells of acute myeloid leukemia (AML), http://www.sciencedaily.com/releases/2015/06/150615142715.htm.

Nutritional benefits have also been linked to anti-aging, helping maintain blood sugar levels, lowering chances of neural tube defects for the baby during pregnancy and improving gut and bowel health.

The broad spectrum of nutrients benefiting different health parameters gives this fat filled fruit its Superfood status. Eating an avocado or veggies with some guacamole  everyday is not just delicious but gives you a wide range of nutrients that can contribute to wellness.

Limiting fat can jeopardize good health decisions and interfere with good choices to eat foods like the avocado just because they contain fat. Health conscious decisions should not be solely based on the narrow scope of macronutrient distribution as carbohydrates, fats and protein consumption only scratches the surface of health as a whole and should be considered only as one piece of an intricate health puzzle.

The countdown continues next week…

 

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5 Top Sizzling Summer Thirst Quenchers

kiwi fruit with warm water cocktail  :P  ( exp...

kiwi fruit with warm water cocktail :P ( explored ) (Photo credit: kakeyzz—-)

Thirsty? During the hot summer months it is important to hydrate and enjoy a tall and tasty drink. Try this calculator to figure out just how much fluid you should drink, http://nutrition.about.com/library/blwatercalculator.htm

Enjoy your fun in the sun with a thirst quenching beverage that supplies electrolytes and nutrients for taste and well-being. My top summer drink picks:

  1. Water will always top my list. Add a slice or two of lemon or lime, cucumber & mint, berries, or any fruit  of your choice to replace electrolytes lost from sweating.  Clear crisp refreshing always and nocalories.
  2. Make your ownvegetable juiceor green drink,  this one looks OH SO GOOD!,http://www.betternutrition.com/green-smoothie-drink/columns/askthenaturopath/1166,  or buy one already made, greens plus http://greensplus.com/index.php. Vitamins, minerals, antioxidants  and fiber play an important role in wellness.
  3. Watermelon smoothie, see this simple “pinktastic” beverage recipe http://low-cholesterol.food.com/recipe/watermelon-smoothie-33787, much less calories than a 100 calorie snack pack with 25 calories and a good dose of vitamin A and potassium and nutrients that promote good bone health, fluoride, calcium, magnesium and even a little choline (see why choline is so important to good health here,https://valerieberkowitz.wordpress.com/2013/06/11/eggs-are-not-evil/ ). If you use your good judgement and know that the ingredients pass my inspection then you can use almost any recipe like this.
  4. Rooibos tea(pronounced roy-bos) is caffeine free so it is not dehydrating (maintains fluid and electrolytes) and it does not contain tannins (compounds that decrease iron and amino acid absorption).
  5. Kefir is packed with nutrients and it supports digestion and bone health. It naturally contains good bacteria and everyone should be consuming a good probiotic. One 4 oz. serving contains 75 calories, 4 grams of fat, 6 grams of carbs and 4 grams of protein.

Honorable mentions, because they are processed but much better options than Gatorade or sugar laden drinks, go to:

  1. Coconut water (unsweetened, of course) only 60 calories for 11 oz. and 100% is sugar (coconut is a fruit) and about 700 mg  potassium but if you like it drink 1/2 (about 5-6 oz) after a workout.
  2. V-8, although this is a vegetable juice it is processed so has higher amounts of sodium but it does contain vitamins A, C, iron and calcium.

Eating foods that contain high amounts of sodium, sugar and caffeine will increase your fluid needs  so keep that in mind if you typically gulp down sugary fruit or sports  drinks, soda and even diet soda is filled with sodium.  Most items coming in a package that has to be shelved for a while will contain salt or sugar.

Take on a tall and tasty while serving your body fluid and wellness!

 
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Posted by on June 8, 2015 in Uncategorized

 

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Cruising Down Memory Lane With The 8th Annual Low Carb Cruise

Image result for cruise

In honor of the 8th Annual Low Carb Cruise 2015, http://www.lowcarbcruiseinfo.com/, hosted by my friend and colleague Jimmy Moore. I thought I would repost an interview we did awhile back and share a great conversation that discusses the health benefits of The Atkins Diet from my perspective as a registered dietitian and certified diabetes educator and the book I co-authored, “The Stubborn Fat Fix” (https://valerieberkowitz.wordpress.com/2013/09/30/what-is-metabolic-overdrive/https://valerieberkowitz.wordpress.com/2013/11/11/insulins-immense-role-in-metabolic-overdrive-mo/, https://valerieberkowitz.wordpress.com/2013/10/28/hormonal-havoc-harnesses-metabolic-overdrive-part1/https://valerieberkowitz.wordpress.com/2013/11/04/hormonal-havoc-harnesses-metabolic-overdrive-part-2/,https://valerieberkowitz.wordpress.com/2013/10/15/the-thyroid-tie-in-to-metabolic-overdrive/https://valerieberkowitz.wordpress.com/2013/10/06/the-cortisol-connection-to-metabolic-overdrive-mo/). We discuss:

  • how you can identify reasons behind stubborn fat that just refuses to come off
  • why exercise may not be a good idea if you are experiencing metabolic overdrive
  • social and emotional interference with your diet
  • practical and creative solutions to help you stick with your nutrition plan
  • supplement solutions and much much more…

It is with great regret that I have only been able to attend one of the cruises but the memories are like yesterday. I met people who I will be friends with for life!

So here is my interview with Jimmy, http://www.thelivinlowcarbshow.com/shownotes/410/valorie-berkowitz-ep-251/!

I hope you have the opportunity to listen as this interview really hits on many aspects of weight loss and health regardless of diet preference and it may help spark a fire to that will help fix whatever obstacles are getting in the way of getting to your goal(s).

 

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Eat Your “Diabesity” Out

Diabesity

https://intensivedietarymanagement.com/new-science-diabesity-hormonal-obesity-xi/ (worth a look see, excellent site)

The past two weeks I have written about Diabesity, what it is, https://valerieberkowitz.wordpress.com/2015/05/04/stop-diabesity-in-its-tracks/, and how to identify it, https://valerieberkowitz.wordpress.com/2015/05/11/diabesity-tell-tale-signs-and-symptoms/. This week it is all about the simple solution.

While eating right is not always the easiest answer. It is simple, ideal and the most effective solution with absolutely no downside. So do not eat your “heart” out.  Eat your “diabesity” out. Eat diabesity right out of your system.

If you have been eating “healthy” low fat foods and staying away from nutrient dense high fat foods (foods that do not affect hormones, help to stave off hunger, help control appetite and maintain consistent blood sugar in normal range) or eating  a combination of high carbohydrate and high fat foods then my best nutritional advice is to eat your way out of diabesity.

Eating low fat “healthy” meals are loaded with the precise nutrients that feed diabesity and make it worse especially when the majority of what is consumed is carbohydrate. This will happen when insulin and blood sugar are at the root of any medical condition such as heart disease, PCOS (polycystic ovarian syndrome), metabolic syndrome…

Consuming foods that do not cause blood sugar or insulin spikes and also contribute to burning fat are the best selection for weight loss, blood sugar control, eliminating diabesity symptoms and optimizing clinical lab outcomes. Fat is the only nutrient that has minimal effect on either blood sugar or insulin. So eating a majority of calories from fat is hands down the healthiest choice to make, Nutrition. 2015 Jan;31(1):1-13. doi: 10.1016/j.nut.2014.06.011. “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”, http://www.ncbi.nlm.nih.gov/pubmed/25287761. One hundred percent of starch and carbohydrates turns into sugar (this includes healthy foods like fruit) after consumption and excess protein has been shown to increase insulin levels.

Forget about the calories! Eat to beat diabesity by choosing the foods that keep your body in balance. You will experience a big difference in how you feel, in your ability to lose weight and controlling blood sugar.

Lowering carbs between 30- 50 grams each day and eating more fat begets fat burning. Lowering carbs also minimizes blood sugar spikes because 100% of carbohydrates or any form of sugar will catapult blood sugar out of range and into “health hell”.

Does your breakfast consist of cereal? A bagel or English muffin? How about low fat fruited yogurt? None of these contain fat or much protein. So therefore all of the food consumed hits your body and infiltrates it like a tsunami, first thing in the morning. Blood sugar soars, hormones are disrupted, hunger is ignited and non-fat calories are easily stored as fat. However, most of us think that calories matter more than anything and few of us think about what happens to the body on the inside when we pick our next morsel.

If you want to prevent diabesity, strategize meal plans to rest the liver and pancreas. Once these overworked organs get a chance to relax and are restored to good health, with the foods you avoid and choose to eat, you will be as good as new in no time.

Try this as a sample meal or switch out foods in the same food groups with foods you like.

Breakfast

Eggs (prepared your choice) sautéed kale sliced cheddar cheese

or

Smoked salmon cream cheese tomato, onion and avocado “cigars”

Lunch

Chef salad

or

Tuna and chicken salad (“banana boat”) scoops with celery sticks , cucumber and tomato salad

Dinner

–includes side salad for either entree

Double cheeseburger (no bun or ketchup) or steak, mashed cauliflower with butter (faux mashed potato), sautéed spinach garlic and oil

or

Salmon, broccoli, miracle noodle teriyaki

Snacks

  1. celery with peanut butter or cream cheese
  2. fresh mozzarella, basil and tomato
  3. cottage cheese with sprinkled cinnamon or 1/4 cup berries
  4. protein shake
  5. >85% cocoa chocolate with 6 almonds

Take matters into your own hands, use a simple solution to the diabesity epidemic, eat to free yourself of obesity and diabetes. What are you waiting for?

 

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Memorial Day Tradition & Summer B-B-Q Ideas

Memorial Day 2014 HD wallpapers, Images, Timeline covers 6

http://memorialdaywishes.com/memorial-day-2014-hd-wallpapers-images-timeline-covers.html

I know I promised simple solutions to diabesity this week. But I will post it next week as I think it is important to honor Memorial Day, Monday May 25th.

On May 5th 1866, the citizens of Waterloo, New York closed businesses and decorated the graves of fallen soldiers with flowers and flags marking the first Decoration Day. Next week we recognize Decoration Day, better known as Memorial Day, since 1971. On this day we honor the brave and courageous men and women in the military who have sacrificed their lives defending our freedom and our country. At 3:00 pm on this day of remembrance, please take a moment of silence to pay your respects to these heroes.

At the same time, The Memorial Day weekend kicks off summer Bar-B-Que fun.  So this week, this post will help get you in gear for next week’s holiday with some quotes to salute our heroes and some new holiday recipes that will surely kick-start your summer better than ever. In fact, if you want to watch the military get their GRILL ON, check this out, http://www.militarychefs.com/1A/2_Media/MediaVidoesArchive.html.

My favorite quotes for Memorial Day were put together in an article entitled, “Memorial Day 2014: Fun facts and trivia about the gateway to summer”,  http://www.examiner.com/article/memorial-day-2014-fun-facts-and-trivia-about-the-gateway-to-summer:

For love of country they accepted death… ~James A. Garfield

We come, not to mourn our dead soldiers, but to praise them. ~Francis A. Walker

And they who for their country die shall fill an honored grave, for glory lights the soldier’s tomb, and beauty weeps the brave. ~Joseph Drake

These martyrs of patriotism gave their lives for an idea. ~Schuyler Colfax

The patriot’s blood is the seed of Freedom’s tree ~Thomas Campbell

A poem by Moina Michael:

We cherish too, the Poppy red
That grows on fields where valor led,

It seems to signal to the skies
That blood of heroes never dies.

While we take a long weekend for ourselves to relax and unwind, let’s not forget the real meaning why we celebrate. And then of course, get your shopping list prepared. Here’s to a weekend of great BBQ!  These 40 recipe suggestions from Cooking light, http://www.cookinglight.com/food/top-rated-recipes/five-star-grill-recipes-00400000028550/page43.html, can make your BBQ a little more interesting this year. Two of my favorites are:

Flank Steak with Cilantro-Almond Pesto and Grilled Stuffed Portobello Mushrooms

Steak Ingredients

  • 3/4 cup fresh cilantro
  • 2 tablespoons slivered almonds, toasted
  • 1 tablespoon chopped seeded jalapeño pepper (optional)
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 garlic clove, chopped
  • 3 tablespoons plain Greek yogurt
  • 1 1/2 teaspoons fresh lime juice
  • 1 (1-pound) flank steak, trimmed
  • Cilantro sprigs

Preparation

  1. Prepare grill.
  2. Combine first 6 ingredients in a blender; process until finely chopped (about 15 seconds). Add yogurt and juice; process until smooth.
  3. Grill steak 6 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Serve steak with pesto. Garnish with cilantro sprigs, if desired.

Patsy Jamieson, Cooking Light
MAY 2002

Mushroom Ingredients

  • 2/3 cup chopped plum tomato
  • 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
  • 1 teaspoon olive oil, divided
  • 1/2 teaspoon finely chopped fresh or 1/8 teaspoon dried rosemary
  • 1/8 teaspoon coarsely ground black pepper
  • 1 garlic clove, crushed
  • 4 (5-inch) portobello mushroom caps
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons low-sodium soy sauce
  • Cooking spray
  • 2 teaspoons minced fresh parsley

Preparation

  1. Prepare grill.
  2. Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.
  3. Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.
  4. Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.
  5. Notes: Since the garlic isn’t really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they’re turned they’ll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.

Grilled King Salmon with Tomato-Peach Salsa and Grilled Stuffed Jalapeños

Salmon Ingredients

  • 1 cup chopped peeled peach
  • 3/4 cup quartered cherry tomatoes
  • 1/4 cup thinly vertically sliced red onion
  • 3 tablespoons small fresh mint leaves
  • 3 tablespoons small fresh basil leaves
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon honey
  • 1 jalapeño pepper, thinly sliced (optional)
  • 1 teaspoon kosher salt, divided
  • 4 (6-ounce) wild Alaskan king salmon fillets
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray

Preparation

  1. Preheat grill to high heat.
  2. Combine first 8 ingredients in a bowl; add jalapeño, if desired. Sprinkle mixture with 1/4 teaspoon salt; toss gently. Sprinkle fillets evenly with remaining 3/4 teaspoon salt and black pepper. Place the fillets on a grill rack coated with cooking spray, and grill for 10 minutes or until desired degree of doneness, turning after 5 minutes. Serve with salsa.

Jalapeno Ingredients

  • 2 center-cut bacon slices
  • 4 ounces cream cheese, softened (about 1/2 cup)
  • 4 ounces fat-free cream cheese, softened (about 1/2 cup)
  • 1 ounce extra-sharp cheddar cheese, shredded (about 1/4 cup)
  • 1/4 cup minced green onions
  • 1 teaspoon fresh lime juice
  • 1/4 teaspoon kosher salt
  • 1 small garlic clove, minced
  • 14 jalapeño peppers, halved lengthwise and seeded
  • Cooking spray
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped seeded tomato

Preparation

  1. Preheat grill to medium-high heat.
  2. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan; drain on paper towels. Crumble bacon. Combine crumbled bacon, cheeses, and next 4 ingredients (through garlic) in a bowl, stirring well to combine. Divide cheese mixture evenly to fill the pepper halves. Place peppers, cheese sides up, on grill rack or grill grate coated with cooking spray. Cover and grill peppers 8 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Place peppers on a serving platter. Sprinkle with cilantro and tomato.

Remember our heroes, enjoy your Memorial Day and Bon Appetit!

 
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Posted by on May 20, 2015 in Uncategorized

 

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Diabesity: Tell Tale Signs and Symptoms

Diabesity is found in both overweight and TOFI ( Thin Outside Fat Inside) individuals, https://valerieberkowitz.wordpress.com/2015/05/04/stop-diabesity-in-its-tracks/#comment-5261. This bears repeating because we understand a consequence of being overweight is having diabetes but we assume that someone who is thin and looks good on the outside is immune to health issues.

I cannot emphasize the importance of everyone paying attention to the tell tale signs of diabesity. Be aware of these symptoms no matter who you are, no matter how much you weigh, REGARDLESS of family history.  Why? because 8.1 million people or approx. 28% of the US is walking around with diabetes and they don’t know it, http://www.cdc.gov/diabetes/data/statistics/2014statisticsreport.html.  

So if family history is what you use as a guiding risk factor DON’T!

In other words there are many people walking around with blood sugar issues and don’t even know it. If these “clueless” individuals are family, you do not have a “known” family history. But not being diagnosed with diabetes, insulin resistance or glucose toxicity does not mean you do not have a health condition that needs attention.

Discuss Tell Tale Precautionary Symptoms of Diabesity and Insulin Resistance With Your Doctor

  • Abdominal obesity (apple shape)
  • Sugar/carbohydrate cravings
  • Hunger after meals
  • Fatigue after meals
  • Frequent urination
  • Increased thirst and appetite
  • Difficulty losing weight
  • Gut issues (bloating, symptomatic of Decreased stomach emptying
  • Sexual dysfunction
  • Vision problems
  • Numbness and tingling in lower extremities
  • Rapid heartbeat
  • Sudden mood changes
  • Sudden nervousness
  • Unexplained fatigue
  • Pale skin
  • Headache
  • Shaking
  • Sweating
  • Difficulty sleeping
  • Skin tingling
  • Skin tags
  • Gum disease
  • Trouble thinking clearly or concentrating

Ask About Tell Tale Clinical references:

  • Abdominal obesity
  • Dyslipidemia (low HDL, high LDL and high triglycerides)
  • Hypertension
  • Hyperinsulinemia
  • Hyperglycemia (fasting above 100 mg/dL, Hb1Ac above 5.5)
  • Systemic Inflammation (elevated insulin production, C-reactive protein)
  • Hypercoagulable State (tendency to form blood clots)

Ask Your Doctor To Include Tell Tale Blood Tests as Part of Routine Check-ups:

  • Fasting glucose: blood glucose level after fasting for at least 8 hours
    • Normal: 70 – 89 mg/dl
    • Borderline: 90 – 99 mg/dl
    • Impaired glucose tolerance/Pre-diabetes : 100 – 125 mg/dl
    • Diabetes: >126 mg/dl
  • Oral glucose tolerance test: blood glucose level 2 hours after a 75 gram glucose drink (adjusted based on weight)
    • Reactive hypoglycemia: glucose level less than fasting level
    • Normal: less than 140 mg/dl
    • Impaired glucose tolerance/Pre-diabetes: 141 – 199 mg/dl
    • Diabetes: > 200 mg/dl
    • Diabesity : Work-up
  • Fasting Insulin level: insulin level after fasting for at least 8 hours
    • According to Stephen Guyenet, University of Washington, the average insulin level in the U.S. for men is 8.8 mIU/ml and women is 8.4 mIU/ml
    • Reactive hypoglycemia: less than 3.0 mIU/ml
    • Normal : 3.0 to 8.3 mIU/ml
    • Elevated levels : >8.4 mIU/ml
  • Fasting C-peptide level:  a  substance produced by the pancreatic beta cells when proinsulin splits apart to form one molecule of c-peptide and one molecule of insulin
    • Reactive hypoglycemia: less than 0.9 ng/ml
    • Normal : 1.0 – 3.0 ng/ml
  • Leptin: a hormone that is essential for regulation of metabolism and hunger. Blood levels are directly correlated with the amount of triglycerides stored in adipose tissue.
    • Normal for men: 1.2 -9.5 ng/ml
    • Normal for women: 4.1 – 25.0 ng/ml
  • HgbA1c: average blood sugar level for the past 2 to 3 months. This test measures what percentage of your hemoglobin is glycated (coated with sugar)
    • Reactive hypoglycemia: less than 5.0 percent
    • Normal : 5.0 to 5.6 percent
    • Impaired glucose tolerance/Pre-diabetes : 5.7 -6.4 percent
    • Diabetes: >6.5 percent
  • Fructosamine: a glycated serum protein that measures average blood glucose level over the past 2 to 3 weeks
    • Normal : 200 – 257 umol
    • Impaired glucose tolerance/Pre-diabetes: 258– 287 umol
    • Diabetes: >288 umol

The first step to maintaining or attaining good health is to be self aware of the early signs and symptoms of diabesity, glucose toxicity and insulin resistance. Use these lists to communicate with your doctor.  What can you do if you have a blood sugar or insulin issue? The solution, may or may not be easy but you have a choice and it is a powerful one that you can manage. The simple solution is up next week.

 

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