Developing Healthy Habits - April 2013

7/30/2019 Developing Healthy Habits - April 2013

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People who have diabetes know the importance of keepingtheir blood sugar (glucose) level in a healthy range. Glucose

levels that are too high damage blood vessels and can leadto many complications, including heart disease, dementia,blindness and amputation. Those of us who are not diabeticshould also be cognizant of glucose levels. We dont go fromhealthy to diabetes overnight. Glucose levels tend to rise

with age, increasing the possibility of a diabetes diagnosis.Furthermore, studies show that even high-normal glucoselevels increase the risk of heart attack.

Are You Pre-Diabetic?

Excessive sugar and starchconsumption along with asedentary lifestyle leads torisky pre-diabetes glucoselevels. A standard blood test

will tell you if your fastingglucose level is in an optimalrange. However, manypeople experience unsafeafter-meal blood sugar surges

even before their fastinglevels become elevated.

Sadly, doctors do notalways alert patientsto risky glucose

levels until they reach theestablished diabetes range.

Pre-diabetes can also beidentied by abdominalobesity. A waist circumferenceover 39 inches for men, 34 for

women, is a red ag, especially if you have high blood pressure,high triglycerides or low HDLs (the good cholesterol).

This group of symptoms, known as Syndrome-X ormetabolic syndrome, indicates insulin resistance, a pre-diabetic condition. Like the term implies, insulin resistancemeans cells develop resistance to the effects of the bodysown insulin, the hormone that lowers glucose. Insulinis necessary to allow glucose to enter cells and be burnedfor energy. When cells become resistant, both glucose andinsulin levels remain dangerously high.

A Mushroom Extract for Enhancing Insulin Sensitivity

Certain foods and herbs stand out for their ability to favorablyaffect glucose and insulin levels, such as cinnamon, oatsand mushrooms. In fact, the therapeutic potential of onemushroom extract is so promising it is being researched asa natural medicine for diabetes. Maitake mushroom is thesource of a unique glycoprotein fraction that has been found

By: Ken Babal, C.N.

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This Issue:

ose Weight Byetting Your ZZZs?

he Hidden Essentials

Losing Weight

inpocetine

uper Green Fruit Salad

pirulina

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BLOOD SUGAR CONTROL

" Your body hears everything your mind says." ~ Naomi JuddVolume 17, Issue 4 April 2013

isNotJustfor

Diabetics


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Bio: Ken Babal has a nutrition counseling practice in Los Angeles and is author ofMushrooms for Health and Longevity.

to enhance insulin sensitivity. In experiments at GeorgetownUniversity, the extract reduced levels of fasting glucose, bloodpressure and body weight in genetically obese and diabeticrats. The Maitake extract also prevented hypertensive ratson a high sugar diet from developing insulin resistance. Inaddition, a clinical study found that Type 2 diabetics takingthe extract for two months were able to signicantly reducetheir fasting glucose, triglycerides, insulin and body weight.

Emerging research now shows that the Maitake extractalso favorably inuences glucose levels in a Type 1 diabetesanimal model. Type 1 diabetes differs from Type 2 in thatpeople with this form of the disease have high glucose levelsbecause the pancreas can no longer make insulin. Type 1diabetics must eventually take insulin shots to get theirdisease under control. The research suggests that Maitakeextract may be useful for treating disturbances in glucose-insulin metabolism as well as elevated blood pressure in

Type 1 diabetics.

Mounting scientic research shows a surprising connectionbetween glucose-insulin disturbances and other diseases,such as infertility, autism, Alzheimers disease and cancer.Insulin resistance creates an ideal environment for cancerbecause tumors need both insulin and high levels of glucoseto survive. By maintaining balanced glucose and insulinlevels we can selectively starve tumors. In addition to its

insulin sensitizing glycoprotein, Maitake is also the sourceof a proteoglucan being studied for its powerful antitumorproperties.

Polycystic Ovary Syndrome

Insulin resistance is believed to be the chief underlying causeof polycystic ovary syndrome (PCOS), a leading cause of

infertility affecting 5-10 percent of women of reproductiveage. Recently, a study was conducted by physicians fromthree leading Japanese gynecological clinics and a Tokyohospital to evaluate Maitake extract as a possible treatmentPatients were randomly assigned to receive either Maitakeextract or clomiphene citrate (CC), a drug regarded as arst-line therapy to induce ovulation. While CC is generally

well tolerated, it does have potentially serious side effects

and is not recommended for long term use. By contrast, nosignicant side effects have been observed with Maitakeextract, and it can be taken indenitely.

Subjects started taking Maitake extract on the rst day ofmenses or CC on days 5-9 of menses and continued forthree cycles for up to twelve weeks. Ovulation was observedin 80 percent of patients treated with Maitake extract andin 94 percent of subjects treated with CC (not a statisticallysignicant difference). It is notable that 6 of 8 patients in theCC group who failed to ovulate did ovulate after Maitakeextract was administered. Finally, 3 of 26 patients in the

Maitake group expressed a desire to become pregnant, andall three of those patients conceived. These results suggestthat Maitake extract holds great value as an effectiveanovulation treatment on its own or in combination withCC, and as a follow-up treatment for PCOS patients thatdo not respond to CC.

Take Charge of Your Blood Sugar!

High glucose levels contribute to a host of diseases andconditions. The good news is that you can take controof your glucose level by practicing good eating habitsOverconsumption of calories, especially rened carbs, canacutely spike blood glucose. For this reason, its best to dividedaily calories into several smaller meals. Limit your intakeof our products and go for brown rice, oats, other wholegrains, and beans. Quench your thirst with water whilelimiting juices and sodas. Supplement with a multivitamin-mineral that includes chromium, which stimulates glucoseuptake. Following a healthy routine of diet, exercise andsupplementation that includes Maitake mushroom extract

will sensitize cells to insulin and help keep blood glucose ina healthy range.

The country is in the midst of a diabetes epidemic. Howeverdiabetes need not be your destiny if you take charge of

your blood sugar. The benets of optimal glucose controare many: fat loss, increased lifespan, better memory andcognitive function, healthier blood pressure, reduced riskof heart attack, increased mental and physical energy, andpossible reversal of diabetes.


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Lose Weight ByGetting Your ZZZs?

Want to lose weight? Try getting

more rest! A new study suggests thatsufcient sleep could help battle theobesity epidemic."I don't think extra sleep by itself isgoing to lead to weight loss," Kenneth

Wright, director of CU-Boulder'sSleep and Chronobiology Labora-tory, was quoted as saying. "Problems

with weight gain and obesity aremuch more complex than that. But I

think it could help. If we can incor-porate healthy sleep into weight-lossand weight-maintenance programs,our ndings suggest that it may assistpeople to obtain a healthier weight."But further research is needed to testthat hypothesis, Wright added.For the study, researchers monitored16 young, lean, healthy adults wholived for about two weeks at the Uni-

versity of Colorado Hospital, which

is equipped with a "sleep suite" forcontrolling sleep opportunities byproviding a quiet environment and byregulating when the lights are on andoff and a sealed room that allowsresearchers to measure how much en-ergy participants are using based onthe amount of oxygen they breathein and the amount of carbon dioxidethey breathe out.

All participants spent the rst threedays with the opportunity to sleepnine hours a night and eating mealsthat were controlled to give partici-pants only the calories they neededto maintain their weight in orderto establish baseline measurements.But after the rst few days, the par-ticipants were split into two groups:one that spent ve days with only vehours to sleep in and one that spent

ve days with nine hours of sleep op-portunity. In both groups, participants

were offered larger meals and had access to snack options throughout the

day ranging from fruit and yogurt toice cream and potato chips. After theve-day period, the groups switched.On average, the participants whoslept for up to ve hours a nightburned 5 percent more energy thanthose who slept up to nine hours anight, but they consumed 6 percentmore calories. Those getting less sleepalso tended to eat smaller breakfasts

but binge on after-dinner snacks. Infact, the total amount of calories con-sumed in evening snacks was largerthan the calories that made up anyindividual meal. The current ndingsadd to the growing body of evidenceshowing that overeating at night maycontribute to weight gain."When people are sleep-restrictedour ndings show they eat duringtheir biological nighttime when in-

ternal physiology is not designed tobe taking in food," said Wright, whois already working on a new study tobetter determine the implications of

when people are eating not just whatthey're eating.

Wright and his colleagues also foundthat men and women responded dif-ferently to having access to unrestrict-ed food. Men gained some weigheven with adequate sleep when theycould eat as much as they wanted

while women simply maintainedtheir weight when they had adequatesleep, regardless of how much food

was available. Both men and womengained weight when they were onlyallowed to sleep for up to ve hours.

SOURCE: National Academy of Sci-ences, March, 2013

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Contributors :Ken Babal, C.N.

Sara Carroll

Jenn Heibein

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TheHiddenEssentialsto...

By: Jenn Heibein

Most doctors, nutritionists and even tness professionalswould have us believe that the secret to weight loss is a sim-ple ratio of calories in vs. calories out. However, it is morecomplicated than this. Understanding what happens whenfood enters your body may help you understand how to lose

weight effectively. It is the type of calories you take in thatmatter, more than the amount.

The Break Down

When you eat a piece of protein, such as chicken or sh, di-

gestion begins in the stomach. Hydrochloric acid is secretedwhich pulls the protein apart to make it softer. It is thenpassed to the small intestine, where enzymes are secretedto further break down the protein into its building blocks -amino acids.

The amino acids are small enough to move through the in-testinal wall into the blood stream, where they move around

the body to where they are needed. Most people believthat proteins are only used to build muscle, but you needprotein for several reasons glucose to fuel the body, tissuerepair and maintenance, general cell function and to produchormones.

Fats found in meats, butter or cooking oils are highly concentrated sources of energy for the body. They are difcult todigest and take longer than proteins or carbohydrates. Theymove slowly through the stomach and are hardly touched bythe HCl that is used to break down other foods. Once fa

enters the small intestine, the pancreas secretes an enzymecalled lipase, which helps break down the fat and the gallbladder releases bile, a substance used to emulsify fat.

Once the fat is in smaller pieces called fatty acids, they areabsorbed through the intestinal wall into the blood and travel around the body. They are then used either by the muscleas energy or are stored in adipose tissue for use at a later date


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Carbohydrates come in different forms and depending ontheir complexity, it may take longer for the body to breakthem down. Monosaccharides are the simplest form (i.e.fructose in fruit), and are digested almost instantaneously.Disaccharides (i.e. table sugar) need to be broken down intomonosaccharides to be digested. This is a fairly rapid pro-cess. Polysaccharides (starches such as rice, corn or sweetpotatoes) contain several sugars and can take up to 1.5 hoursto digest.

Carbohydrate digestion begins in the mouth. An enzymecalled amylase is secreted in the saliva. In the small intes-tine, enzymes are released to break complex carbs into theirsimplest form. These are then converted to glucose, absorbedthrough the intestinal wall into the bloodstream and takento the liver to be stored or used based on activity level.

A Vicious Cycle

Digestion also plays a huge part in how calories are used.

The majority of the population has a faulty digestive systembrought on by poor habits such as not chewing food thor-oughly, overeating, or eating too much of one type of foodsource. When your digestion is poor, your body does notabsorb the nutrients it requires to function properly and itcraves more food to compensate for those nutrients. Thisturns into a vicious cycle, causing poor metabolic function.

To help x digestion you can supplement with Digestive En-zymes. Your body requires specic enzymes to break downfats, proteins and carbohydrates. If you eat too much of onetype of food, you may become decient in one or more of theenzymes needed for proper digestion.

The Good, the Bad, and the

Another way to aid in proper digestion is the use of probiot-ics. They help to digest and process food, promote regularity,absorb vitamins and minerals and ght off any foreign or in-vading bugs that may come into our bodies. We are consid-ered in balance if we have 85% good bacteria and no morethan 15% bad bacteria. There are several factors that cancause an imbalance of our intestinal ora poor digestion,

poor diet high in fats and sugars, antibiotics and tap water.

Supplementing with probiotics is a great way to reintroducewhat has been lost. However, they have to make the journeyto your gut in order to work. There are 2 ways to ensure this.

You can either take an enteric coated probiotic or, take yourprobiotics with food.

Is All Fat Bad?

It is a general misnomer that all fat is bad and that all fat leadsto heart attacks and obesity. Essential Fatty Acids (EFAs)are required for proper health and function. The body cannotmanufacture them, so they must be introduced through foodand/or supplements.

There are 2 main categories of essential fatty acids Omega-3s and Omega-6s. These should be taken in a specic ratioof [4:1] Omega -6 to Omega-3 in order for the body to pro-cess and use them properly. The North American diet tendsto be a ratio of [20:1], since Omega-6 fats are used in mostprocessed foods to maintain shelf life, which often leads to adeciency in Omega-3s.

EFAs can play a large part in weight loss. Our cell mem-branes are made up of fats. If the cell membrane does not getthe fat it needs to stay moist and supple, then it will shriveland become hard, causing less nutrient absorption, less tox-ins being discarded and improper metabolic functioning ofthe cell in general. When our metabolism is not working,then we are not burning fuel and we either cant lose weightor, even worse, may gain weight.

There are a few other things that EFAs do for the body thatwill also contribute to weight loss. They help to increase en-ergy levels, lubricate joints and stabilize insulin and blood

sugar levels which decreases cravings for bad foods and canhelp curb your appetite.

As you can now see, different forms of calories are brokendown and used in different ways in the body. Hence thereason that the type of calories you eat makes a huge dif-ference on how they are stored and used.

Bio: Born and raised in Ontario, Jenn earned her Bachelor of Science in Biology at the University of Guelph. A student of holistinutrition, Jenn has been the Quality Assurance Supervisor for an international plant breeding company, a planner for a majointernational agricultural corporation, and today she is the Education Coordinator and part of the Research and Developmenteam for Sangster's Health Centres.


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The statements and products in this newsletter have not been evaluatedby the Food and Drug Administration and are not intended to diagnose,treat, cure or prevent disease.

SPIRULINA

RecipeOF THE MONTH

HerbOF THE MONTH

Please direct questions and comments to our website: www.DevelopingHealthyHabits.com

Spirulina plantensis

Part Used:Dried powder.

Effective Forms:Capsules, tablets, food and drink supplementTherapeutic Prole:A highly nutritive, anti-oxidant micro-algae; an excellent source of protein, chlorophyll, vitaminsminerals (particularly calcium), and amino acids. A primeimmuno-stimulant.

Primary Uses:Important in many weight control formula(especially those for over-eaters and sugar cravers); a proteinsource for high and low blood sugar support; indicated forrebuilding after acute diseases; as a tonic for goiter problemsMay have use in combating AIDS, cancer, diabetesallergies, cardiovascular problems, ulcers, and heavy metapoisoning.

Secondary Uses:As part of a blood building and liver supporcombination; in a formula for eyesight improvement incases of glaucoma and cataracts. Used for hypotension tostimulate circulation.

Sara Carroll is an active mother of two boys, conscientious vegetarian& star of our new DHH Recipe series. Watch her prepare this recipeat our channel, "DHHLLC"

INGREDIENTS:1 avocado, cubed1 Granny Smith Apple, sliced intosmall triangles1 lime, squeezed2 kiwis, sliced thin

2 Tbsp pistachios(for unsalted pistachios add a pinchof salt)2 fresh mint sprigs, remove andchop leaves (disguard stems)1 Tbsp honey or agave syrup

Super Green

Fruit SaladServes 4

DIRECTIONS:Chop, squeeze and peel al l ingredients.Add to a large bowl.Toss well with spoon.Cover and chill until ready to serve.Garnish with fresh mint leaves.

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Vinpocetine:

Your Natural Healing Arsenal...By: Dr. Linda Page

A derivative of vincamine, an extract ofperiwinkle, used in Hungary for senility

and blood vessel disorders for 25 years.Vinpocetine is a memory enhancer thatimproves cerebral blood ow, brain cellATP and utilization of oxygen and glucose.Guards against stroke, memory impairment,motor disorders, inner ear imbalanceand hearing loss. Improves vision in 70%of subjects tested. Preliminary researchnds vinpocetine may relieve urinaryincontinence. Note: rare occurance of drymouth and heart palpitations.

Dr. Page is a member of The American Naturopathic Medical Association, The California Naturopathic Association,The American Herbalist Guild, The American Botanical Council and The Herb Research Foundation.

Bio:

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Developing Healthy Habits - April 2013