August 2022

Understanding Carbohydrates and Diabetes, Part 1

There has been a wealth of discussion regarding carbohydrates, or carbs, and its importance to our diets over the past few years. There has been conflicting views on the value of carbs in our diets.

This article will touch on the basics concerning carbs, and what is generally accepted practice, but your health team knows what is best for you specifically.

Perhaps the most simplistic definition of a carbohydrate is that it is food which is commonly known as a starch (bread, pastry, pasta, potatoes) and when our body processes these food items they turn to sugar. Often this causes there to be too much sugar in our system and too much of anything is never a healthy choice.

One question that seems to come up repeatedly regarding carbohydrates is, “Should I stop eating carbs entirely, especially as a diabetic?” And the answer to that question is an emphatic, “No!” Carbohydrates are a very essential part of our diet, supplying vitamins and minerals that are not available in other foods.

As always, before making any major changes to your dietary regime consult your physician and/or registered dietician. These individuals are well versed in your health history and are particularly qualified to guide you through the challenges of treating your diabetes, including your dietary needs.

There are basically two ways to “count” carbs, by “servings” or “choices” and by grams. Essentially, 1 carb “choice” is equal to roughly 15 grams of carbohydrate. You will learn the tracking method that works best for you. Patient practice and soon it will become second nature.

As with everything about our individual bodies, we process carbs differently. In order to answer the question, “How many carbs should I eat?” we must take into consideration a multitude of variables, such as sex, build, height, activity level and current weight. All of these factors will need to be considered before establishing a target for the amount of carbs you should have.

One consistent opinion among the experts, including the American Diabetes Association is that 45-65 percent of your day’s calories should come from carbohydrate sources. If you eat fewer carbs, particularly if you’re on a lower calorie diet, you may not receive the nutrients your body needs to maintain good health.

Generally speaking, women need fewer carbs than men, and the smaller your build the less carbs you need. If you are trying to lose weight, the percentage of calories from carbohydrates should be at the higher end of the scale.

Typically, you should have carbs at every meal to supply your body with the fuel it needs to function properly. And you should choose “complex carbs” over “simple carbs”, because complex carbs take long for the body to break down into sugars, reducing the “sugar spike” that often occurs after meals.

It is also recognized that snacks should be a part of the diabetic’s lifestyle, to avoid sugar spikes in blood glucose levels. Snacks typically should be between 7 and 10 grams of carbohydrates, and should be from complex sources, such as fruits and vegetables or whole grains and not from highly processed foods, which tend to have simpler forms of carbohydrates, such as sugar.

Below is a table with basic guidelines. Be sure you verify this information with your health team before making changes to your dietary plan.

Variables Carbs per Meal Woman wanting to lose weight 30-55 grams (2 – 3 A� choices) Man wanting to lose weight 50-65 grams (3 – 4 choices) Smaller Woman (Maintaining Weight) 45 grams (3 choices) Larger Woman (Maintaining Weight) 60 grams (4 choices) Smaller Man (Maintaining Weight) 60 grams (4 choices) Larger Man (Maintaining Weight) 75 grams (5 choices)

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After a long week, it is time to spoil yourself. Do some yoga or get a massage to pamper yourself. If you are too tired to do anything, watch a movie marathon. It’ll help you forget about work for a few hours. You may even be tempted to get your favorite dessert. No matter what you decide to do, remember that there is no right or wrong way to pamper yourself.

Getting a Massage

Getting a Massage in Ormond Beach has numerous benefits, including reducing muscle tension and improving flexibility. Massage benefits last differently for different people due to differences in body type and external factors such as the type of massage you receive. Massage benefits last about an hour after each session. Schedule one after a long week if you want to reap these benefits. 

If you plan on getting a massage in the early afternoon, you should drink coffee or tea before the massage to avoid feeling stressed or tense during the session. Also, don’t drive or watch television for at least a few hours after a massage.

Enjoying Your Favorite Dessert

After a long week, nothing tastes better than your favorite dessert. You can indulge without guilt or shame if you know it’s okay to enjoy it. But, there are some things you should know before you submit. The sugar content in most desserts triggers a release of endorphins and serotonin in the brain. These chemicals make you feel happy. This is a great way to end the work week and get a little time.’ You can enjoy a double dessert to prolong the ‘feel-good’ factor. Regardless of why you choose to indulge in dessert, you’ll feel better afterward.

Practicing Yoga

Practicing yoga after a long week is an excellent way to release stress. Regardless of your schedule or hectic schedule, you will benefit from a few minutes in the poses. However, you don’t need to do them daily; practicing yoga once a week can make a big difference. As long as you practice correctly, you can manage your stress better.

One of the most important things to remember when practicing yoga is to pay attention to your breathing. The key to effective yoga is to breathe deeply and mindfully. Don’t let yourself get breathless while doing a pose. The purpose of yoga is to calm and relax the mind and body. Therefore, using breathing techniques like diaphragmatic breathing is essential for practicing yoga. This type of breathing helps foster healthy breathing habits and empties the abdomen as much as possible.

Getting a Manicure

A manicure after a long work week is a great way to relax and feel pampered. Many new moms want to look cute and pampered, and recent studies support this practice. However, you must be extra careful when holding your baby while having your nails done. Before your manicure, read about some things you should know about the process. First, make sure that the nail salon uses sterilized tools. Also, consider wearing UV protective gloves and applying the polish in a well-ventilated area.

There are several types of manicures, including primary and gel manicures. The basic manicure involves trimming the cuticles, filing the nails, and applying polish. The basic manicure lasts up to a week with minimal chipping. So if you’re in a hurry or don’t want to wait too long, go for the basic manicure. It will give you the perfect manicure in a short amount of time and will look great for up to a week.

Getting a Pedicure

A pedicure after a long day is a great way to wind down, especially if you’ve been working long hours. During a pedicure, you’ll be able to relax and unwind while protecting your newly exfoliated heels from walking and slipping. Also, if you’ve been wearing closed shoes all week, you’ll be less likely to develop a fungal infection. If you’re worried about fungal infections, you can have your pedicure performed by someone knowledgeable and skilled.

A pedicure can last up to a month. If you don’t have a very active lifestyle, you may be able to go a month or two between pedicures. However, if you’re prone to getting your nails dirty, it’s best to wait two to three weeks between pedicures. That way, they can harden and stay looking great for longer. Alternatively, you can wear sandals or flip-flops for the first hour or two after a pedicure to avoid smudging the new polish.…

How to Prevent Diabetes Mellitus

It is important to be knowledgeable about the disease process in order to understand how to prevent diabetes. Diabetes is a disorder that affects the way food is digested and used for energy. Food is broken down into a form of sugar, called glucose. Glucose is then used by cells for growth and energy. However, insulin must be present in order for the glucose to reach the cells.

Individuals with diabetes are unable to utilize the glucose because of decreased or absent insulin production by the pancreas, and insulin resistance. Insulin resistance means that the cells do not properly use insulin. Due to the glucose not being utilized by the cells, it builds up in the blood stream.

Diabetes is diagnosed in one of three ways:

* Type 1, or juvenile diabetes

* Type 2, or adult onset diabetes

* Gestational diabetes.

Type 1 most often affects people below the age of 40, but can occur at anytime. It is considered an auto-immune disease. This means the immune system is attacking the cells in the pancreas that are responsible for insulin production. The cause is not fully understood and, therefore, it is not preventable.

Gestational diabetes, also called carbohydrate intolerance, is diagnosed at some point during pregnancy. It usually resolves after birth, but the mother is at an increased risk of developing Type 2 diabetes later in her life.

Type 2 is the most common, and usually affects people over the age of 45. It is characterized by insulin deficiency and insulin resistance. It is the only form that can be preventable.

Prevention starts with awareness of the risk factors which include: a family history of diabetes, sedentary lifestyle, poor diet, excess body weight, and if you are over 45 years of age.

Some ways you can reduce your risk of developing this condition are eating healthy, exercise, and weight loss if you are overweight.

Healthy eating consists of eating low fat and low calorie foods. Avoid having a lot of animal products in your diet, and eat plenty of fruits, vegetables, and whole grains.

Incorporate at least thirty minutes of moderate physical activity into your daily routine. If you are overweight, work on shedding those excess pounds. Healthy lifestyle choices and awareness are essential to prevention of diabetes.…