The Major Health Benefits of The Mediterranean Diet!!

Chances are, you probably know someone who has diabetes. In fact, you may have the disease as well. Nearly 2 million Americans are diagnosed with diabetes every year. The majority of those – type 2 diabetes – have obesity as their main risk factor.

Diet can play a huge role in both the prevention and management of type 2 diabetes. Adequate consumption of fruits and vegetables, complex carbohydrates and plant- and marine-based protein are all essential for the diabetic patient, but putting these dietary ideals into practice can often be challenging. Many of my diabetic patients come to me with the idea that the only way to manage their disease is through counting carbohydrates. While watching carbohydrates, and especially the type consumed, is important, the sole attention to this practice can often times overshadow the role that other diets can play in the management of the disease.

One of the most widely studied is the Mediterranean diet – and adherence to it may not only help in the management of diabetes, but it can also help to prevent diabetes all together. 

Let’s first start with the main components of the Mediterranean diet: It’s a way of life that incorporates healthy amounts of whole grains, fruits and vegetables, beans, nuts, seeds and healthy fat, especially olive oil and omega-3 fatty acids. The diet has been linked to reductions in both diabetes and in risk factors associated with the disease such as heart disease, stroke, high blood pressure and peripheral artery disease.

Several studies have linked the healthy fat in the Mediterranean diet to a reduced risk of diabetes as well. A 2014 study found that long chain omega-3 fatty acids helped to reduce the overall risk of diabetes. The study, conducted on over 2,000 men, showed that participants with the highest levels of omega-3 fatty acids had a 33 percent lower risk of developing diabetes than participants with lower concentrations. Another study found that consumption of fatty fish, which is also high in omega-3 fatty acids, was associated with lower glucose concentrations and a reduced risk of diabetes. Finally, a 2012 study found that foods lower on the glycemic index, such as eggs or natural peanut butter, were a better breakfast bet for blood sugar control.

So how can you add healthy fats into your Mediterranean diet plan? Easy! Start with a healthy breakfast by whipping up a delicious one egg omelet prepared with spinach, mushrooms and olive oil. For snacks, think whole grain flaxseed crackers with natural peanut butter or a handful of walnuts and for dinner, focus on consuming fatty fish such as salmon at least two times a week, paired with sautéed garlicky broccoli and brown rice.

If you’re diabetic or want to prevent the onset of the disease, the choice is clear – the Mediterranean diet is the way to go.

Guidelines for Healthy Grilling!!

With grilling season upon us, its a good time to discuss grilling guidelines to keep us healthy!! Firing up the grill isn't just a great way to get outside and relax – it can also provide you with a delicious and healthy source of protein. But if you grill the wrong way, you could be unintentionally serving up your meat with a big side of cancer-causing chemicals. Grilling meat generates polycyclic aromatic hydrocarbons (PAHs), which have been shown to cause cancer in laboratory rats. Follow these guidelines to make sure your grilling is good for your health.

Rule 1: Pick cancer-fighting meats
Meats like skinless chicken, pork tenderloin and sirloin tip that are lean and not heavily processed are much healthier choices than hotdogs and sausages. Preserved meats have been linked to significantly higher risk of heart disease and cancer and could even damage your DNA, upping colon cancer risk.

Rule 2: Trim the fat
PAHs form when fat from meat, poultry or fish drips onto a high heat source and the resulting smoke coats your food. Choose cuts labeled "lean" or trim extra fat from your meat before you put it on the grill to limit your exposure to carcinogens.

Rule 3: Don't char or burn your meat
Black grill marks are bad. Charring or burning meat, poultry or fish leads to the production of heterocyclic amines (HCAs) that can damage your genes, raising risk of stomach and colorectal cancers.

Rule 4: Turn down the temperature
The higher the heat, the more carcinogens you're likely to get in your meat. Keep the temperature more reasonable by spreading coals thinly or propping the grill rack on bricks – this increases the distance between the heat and your food. Alternatively, barbecue briquettes and hardwood products like hickory and maple often burn at lower temperatures than softwood pine chips.

Bonus Tip: Marinade your meat in beer

Why keep your drinks and foods separate? A recent study showed that marinating pork in beer (especially darker beers), reduced the formation of eight major PAHs by up to half. Researchers think that antioxidant compounds in beer inhibit the activity of damaging free radicals.

ALERT : Poison in YOUR Personal Care Products

Wake Up America!! We are being poisoned by things we would never suspect and think are safe!!

This video makes my stomach turn thinking that we are being lied to by the cosmetic industry.

Safe Alternatives are out there, but it will take time and energy, but I promise its worth it!!