When asked, most people will say they eat ‘pretty’ healthy. Even the unhealthiest eaters hate to admit their poor eating habits. Research shows us that 75 percent of Americans say they eat healthy — despite evidence to the contrary. A third of U.S. adults are obese, and 80 percent don't eat enough fruits, veggies and whole grains. As a nation, we tend to eat too much refined sugar and grains. Processed foods are the bulk of what most people eat. We eat many of our meals away from home. Very few cook their own meals. They feel like they are making ‘healthier’ choices outside the home… it's possible that we don't really know what is healthy anymore.
Restaurants are interested in creating repeat customers. They add all the ingredients of a hyper-palatable meal of salt, sugar and oil. They make the food taste so good that we can't stop eating it and the portion sizes are often equal to what two or three meals should be. It's no surprise that our health is worsening as a nation and our life expectancy is getting younger for the second year in a row. Heart disease, diabetes, auto-immune diseases, and more are more common than ever, and occurring at younger ages.
So, what is a healthy diet? The American Heart Association (AHA) website tells us that adding color is a strategy to a healthier diet. The site promotes adding more vegetables and fruits as an easy step toward reducing your risk for heart disease. The most colorful foods are fruits and veggies. Adding them to every meal is recommended by the AHA. The site has recommendations for other lifestyle interventions that are helpful, as well.
While some health care professionals may tell us that diet isn't a big contributor to illness, those of us in the know, disagree wholeheartedly. Diet is one of the biggest culprits in illness. If you or someone you love has an illness that is interfering with their quality of life, watch the video below. The healthiest diet can prevent and often reverse the damage we have done to our bodies by the lifestyle that is all to common. Check it out. See what you can do to improve your health. You have the power to make so much impact (good or bad). You get to decide. Let me know if I can help you. It's what I do.
Type 2 Diabetes - Is It Permanent?
Statistics from January of 2022 show that over 37 million Americans have diabetes…about 20% of those don't even know it. Time to diagnosis is often up to 10 years, meaning people have diabetes for up to 10 years before they are diagnosed by their health care professional. Even more surprising and scary is that 96 million people in the USA have pre-diabetes… many of these in the 10 to 19 years old range. The diabetes diagnosis is not the only concern. Sixty-nine percent of those with diabetes also have a diagnosis of high blood pressure, 44% have high cholesterol, 39% have chronic kidney disease, and 12% have vision impairment or blindness.
A diagnosis of Type 2 Diabetes does not have to be the end of the world. It does, however, have to be a major wake up call. Examining lifestyle is an excellent place to start. When we think about how our food, our movement, our stress level, our weight, and our state of mind, we often feel like none of it matters in the end game. The truth is that it all matters very much!
In his book, The End of Diabetes, Dr. Joel Fuhrman explains diabetes and what happens in the body in an understandable way. What he says can occur with exercise and superior nutrition has many benefits including:
No highs or lows in blood sugar
Reduction of medications by an average of 50% in the first week, more in the first month, and most typically 100% within 6 months
Need for insulin is eliminated, usually within the first week
Normal, lean, and stable body weight
Normal life span, without complications
Reversal of diabetes and prevention of diabetes-related complications
Does this sound like a dream? What could your life be like if this were true for you? The truth is that this list is available to all type 2 diabetics. Dr Greger says, “There is a general [scientific] consensus that the elements of a whole-foods plant-based diet—legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of [processed] foods and animal products—are highly beneficial for preventing and treating type 2 diabetes. Equally important, plant-based diets address the bigger picture… by simultaneously treating cardiovascular disease [our #1 killer]” along with obesity, high blood pressure, lowering inflammation. And, we can throw cancer in the mix too—our #2 killer. The bottom line is that “the case for using a plant-based diet to reduce the burden of diabetes and improve overall health has never been stronger.”
So, now you know. You have the power to make the diagnosis of diabetes go to the background and possibly even to go away. How will you proceed? What changes can you make today to start moving in the direction of better blood sugar? Contact me if you'd like support with moving your blood sugar concerns out of the forefront.
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Celebrating Cinco De Mayo
It is possible to celebrate without overindulging in foods and drinks that will leave you hungover and full of regret. Skipping the endless Margaritas, tamales, tacos and chips will allow you to wake up on Friday morning feeling fabulous. Here are some suggestions that may help with your Friday morning:
Salsa - It's super easy to make or even purchase a healthier salsa. Look for one with just a few ingredients and no added salt, sugar or oil. Making your own Pico de Gallo is super easy and healthy…chopped tomatoes, onions and cilantro with a squeeze of fresh lime and a chopped jalapeno (if you're brave) takes about 5 minutes and is all good!
Homemade Guacamole - Basically just mashed avocados…add some tomato, onion or chopped garlic to your taste and this oil-free dish adds powerful anti-inflammatory nutrients to your celebration.
Homemade tortilla chips - buy corn tortillas (or make your own if you're up for it) without added sugar, salt or oil and cut into chips. Add a squeeze of lime and sprinkle with some paprika or chili powder. Bake in the oven or in the air fryer until crisp. Use to scoop up the guac and the pico for a delicious and healthy treat!
Fajitas - grill up some onions and bell peppers… try your hand at water sauteing. It's not as hard as your brain is telling you. Wrap your veggies in a lettuce leaf or use one or two of those corn tortillas mentioned above. Add some chopped lettuce, cabbage or tomato for added yum.
Check out my Amazing Cauliflower Tacos recipe below. You will be surprised at how tasty these tacos are… and guilt-free!
Mock Margaritas - Alcohol can impair our ability to stay on track with our health goals so skipping it may be the best strategy for some of us. Making your own Margarita without alcohol allows you to join in the celebration without the negative after-effects.
Enjoy your celebration!
Prep Time 15 mins Cook Time 45 mins Total Time 1 hr
These Cauliflower Tacos will blow your mind they are so good. Trying to get your picky eaters to eat more veggies? They'll never know the difference!
Ingredients
1 small Head Cauliflower (about 1 1/2 cups) (or use cauliflower rice to save time)
4 oz Fresh Mushrooms
1/2 cup Walnuts
2 Tbs Soy Sauce or Tamari (choose low sodium)
2 Tbs Chili Powder
2 tsp Ground Cumin
1 tsp Smoked Paprika
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/4 tsp Ground Pepper
1/4 tsp Salt
Instructions
Preheat oven to 350 degrees
Lightly pulse the mushrooms in a food processor until you have a rice like consistency
Now pulse (or chop) the walnuts to the same consistency and mix in a large bowl
Remove the core and leaves of your cauliflower and cut into small pieces
Pulse the cauliflower to the same consistency and add to bowl
Stir in soy sauce and mix
Stir in spices and mix well, making sure everything is mixed thoroughly
Spread mixture onto a parchment lined baking sheet and bake for 30 minutes
Stir lightly and continue baking for an additional 10-15 minutes
Recipe Notes
Corn Tortilla are the healthiest choice; followed by flour tortilla…choose the one without a lot of additives. Garnish with Lettuce, Tomatoes, Jalapeños, or Avocado. Add your favorite salsa and a side of fat-free refried beans (I like the black bean variety but they're all good).
Recipe from: brandnewvegan.com
The Top 8 Health Benefits of Cauliflower
Cauliflower contains many nutrients and is quite impressive nutritionally.
High in fiber.
Good source of antioxidants.
May aid in weight loss.
High in choline.
Rich in sulforaphane.
Low-carb alternative to grains and legumes.
Easy to add to your diet.
“Determination is the force inside you that can't be stopped, even when the storms of life come against you.”
― Chris Wark
@chrisbeatcancer
Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional.
