Hydration

Diabetes and High Blood Pressure

Diabetes and high blood pressure are very common health issues in our society.  Diabetes and high blood pressure can be managed properly and sometimes healed with proper nutrition. In regards to diabetes, type 2 can often be healed with good nutrition, and type 1 can be better managed with good nutrition.

The following article is written by Kate B. Forsyth of Be Healthy Today.

Diabetes and high blood pressure usually go hand in hand. If one is present, the other is bound to be there as well. In fact, around 25 percent of people with type 1 diabetes and 80 percent of people with type 2 diabetes also have high blood pressure. Nowadays, many Americans suffer from these two conditions.  

Here are some healthy and yummy smoothie recipes that can help you fight diabetes as well as high blood pressure. Drinking one of these smoothies a day will most definitely have positive results.

Healthy Smoothie Recipes

Healthy portions of fiber, protein, and healthy fat should be present. In addition, smoothies for diabetes should also have ingredients with a low glycemic index.

For smoothies for high blood pressure, make sure you get ingredients with carotenoids. Potassium is also very effective in lowering high blood pressure.

Oatmeal Breakfast Smoothie

Oatmeal is fat-free, sodium-free, and cholesterol-free, which makes it perfect for diabetics and those with high blood pressure. Along with flaxseed, they both have a high level of dietary fiber.

Ingredients:

2 small bananas, frozen

2 tablespoons flaxseed, ground

1 cup uncooked oats, ground

3 seed milks

Procedure:

Place all the ingredients in a blender. Blend until a smooth and creamy consistency is reached.

Good Morning Smoothie

This recipe has ingredients that stabilizes blood pressure. Also, beets and spinach have a good amount of iron, nitrates, magnesium, and vitamins A and C that open up the blood vessels and lowers the pressure of the blood flow.

Ingredients:

1 cup beets, chopped

1 cup strawberries, chopped

3 cups baby spinach

1 orange, peeled and deseeded

1 banana

8 ounces almond milk

Procedure:

First, pour the milk in a blender. Add in the rest of the ingredients. Blend until smooth.

Berry Delicious Nutty Smoothie

Almonds reduce the rise in glucose and insulin levels. Plus, the berries in this recipe are great for diabetics since they are jam-packed with antioxidants, vitamins, and fiber.

Ingredients:

½ medium banana

1 tablespoon almonds

4-5 medium strawberries

½ cup unsweetened raspberries, frozen

½ cup kale leaves

seed milks

1 tablespoon natural peanut, walnut, or almond butter

½ cup ice cubes

Procedure:

Place all ingredients in a blender, except the ice. Blend thoroughly. Add the ice last for the thickness you want.  

Leafy Green Carrot Smoothie

The antioxidants in the ingredients reduce diabetic complications and protect pancreatic beta-cells from glucose toxicity. Also, the antioxidants help in the overall management of diabetes.

Ingredients:

½ cup unsweetened peach slices, frozen

½ cup red or green grapes

½ cup fresh spinach

1 medium carrot, chopped

½ cup green cabbage, chopped

1 tablespoon flaxseed

½ cup nut milk

½ cup ice cubes

Procedure:

First, place peach slices, grapes, spinach, carrot, cabbage, and flaxseed in a blender. Blend. Next, add the milk. Continue blending until completely smooth. Finally, add the ice cubes until desired thickness is achieved.

Peachy Keen Smoothie

Peaches are a great source of potassium. They also have a low sodium content, which lowers high blood pressure. In addition, carrots normalize your blood pressure as well.

Ingredients:

2 medium carrots, chopped

2 peaches

2 apricots, pitted

1 head butter lettuce

1 teaspoon pure vanilla extract

ice cubes

Procedure:

Blend all solid ingredients completely. Next, add in the vanilla extract. Blend again. Finally, gradually add in the ice cubes for desired consistency.  

Green Berry Smoothie

This smoothie for diabetes has some superfood ingredients. It also has no added sugar.

Ingredients:

1 cup spinach or kale (or both)

½ cup berries of your choice, frozen

1 small orange, peeled but leave most of the pith

½ cup Greek yogurt

½ cup unsweetened almond milk

Procedure:

Mix all the ingredients in a blender until desired consistency is achieved.

Pineapple-Beet Blast

Dietary nitrate found in the beets aids blood flow. In addition, celery has properties that regulate the blood pressure.

Ingredients:

1½ pineapple chunks, frozen

½ cup cooked beets, sliced

¼ cup celery leaves

½ cup fresh orange juice

1 cup vanilla almond milk

Procedure:

Combine all ingredients in a blender. Purée until smooth. Serve and enjoy.

Pomegranate-Apple Green Smoothie

Pomegranate juice has a positive effect on cholesterol and blood pressure.

Ingredients:

2 cups baby spinach

1 banana

1 apple, cored

8 ounces pomegranate juice

Procedure:

Add all ingredients in a high-speed blender. Blend everything completely.

Matcha Green Tea Smoothie

Green tea lowers the hemoglobin A1c level in people with borderline diabetes.

Ingredients:

2 teaspoons matcha green tea powder

3 tablespoons hot water

1 banana

1 cup nut milks

1 cup crushed ice

Procedure:

Mix the green tea powder with hot water until it forms a paste. Next, add the rest of the ingredients (except the crushed ice) into a blender. Blend until fully incorporated. Lastly, add in the ice for desired consistency.

Guava Green Smoothie

Guava fruit reduces cholesterol and high blood pressure.

Ingredients:

8 ounces unsweetened coconut milk

1 banana

2 large guavas, deseeded

1 small orange, peeled and deseeded

2 cups baby spinach

Procedure:

Place the guava, banana, and orange in the blender. Mix until they are broken down into little chunks. Next add the coconut milk. Continue blending until a little smooth. Then add the spinach. Finally, blend everything together until completely smooth.

Lean and Green Smoothie

Kale is a non starchy vegetable. It adds fiber and other nutritional benefits.

Ingredients:

2½ cups kale leaves

1 cup pineapple, cubed

¾ cup apple juice, chilled

½ cup seedless grapes, frozen

½ cup Granny Smith apple, chopped

Procedure:

First, place all ingredients in a blender. Mix everything until smooth.

Blueberry-Banana Smoothie

Blueberries contain antioxidants that restrict the production of nitric oxide, reducing the inflammation of the blood arteries. This smoothie is great at stabilizing blood pressure levels.

Ingredients:

1 cup blueberries, frozen

1 banana

1 cup plain yogurt

1 cup baby spinach

Procedure:

Dump all the ingredients into a blender. Mix thoroughly. For last, you can add ice to have a thicker consistency.

Author Bio:

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

Adrenal Fatigue

Adrenal fatigue is one of the most misdiagnosed health issues in our society and it can lead to a host of problems, some mild and some severe. Why is adrenal fatigue so prevalent? It all boils down to stress: mental, physical, emotional, environmental, etc. Adrenal fatigue sets in when the adrenals have had too much stress and have not had enough rest and time to recover; and thus, fall behind in producing enough hormones to ensure you have a healthy body and mind.
The adrenals produce cortisol, DHEA, adrenaline, aldosterone, secondary sex hormones and other hormones. These hormones help balance blood sugar, moderate the immune system, help with proper brain health and cellular communication, balance blood pressure, regulate the sodium,/potassium pump within the cells, help with a healthy sex drive and several other important body functions.
Before the adrenals hit fatigue, they try to keep up with the stress you are putting them under by producing too much cortisol. Do not blame the cortisol for going too high. Look at your life and make the needed changes to reduce your stress levels.
When cortisol is too high, several health issues will arise: weight gain, high blood sugar, high blood pressure, brain fog, insomnia, low sex drive and a weakened immune system. All other hormones are left in the dark as the stress is telling your adrenal glands to produce cortisol first and for most. Eventually, your adrenals cannot keep with the stress and fatigue will set in. Cortisol decreases below the healthy threshold and other health issues arise: low blood sugar, low blood pressure, low sex drive, afternoon fatigue, insomnia, trouble getting up before 9am, cellular dehydration, low sex drive, brain fog, allergies, inflammation and a weakened immune system.
In regards to the immune system, if cortisol is too high or too low, the immune system will be compromised. Cortisol is the body’s main anti-inflammatory hormone. It moderates the immune system by regulating the white blood cells, histamine levels produced by mast cells and other parts of the immune system. In a healthy body with healthy adrenals, the body’s immune system will be able to effectively keep infections at bay with the perfect moderation by cortisol. Once the white blood cells and histamine do their work, cortisol removes them from the infected area so the redness and inflammation produced by the immune system will stop and the body can finish in the healing process. When cortisol is too high, there will be very little white blood cell and histamine activity. The immune system is weakened and many infections can occur throughout the body. When cortisol is too low, the immune system will be over active as the white blood cells, histamine, etc. will continue to produce redness and inflammation as there is not enough cortisol to stop the actions of the white blood cells, etc. Symptoms can consists of continued redness, a lingering cough, bruises and cuts that take a long time to heal, inflammation, allergies and auto immune disease.
As you can see, when the adrenals are out of balance, you will have health challenges, some which may be very severe and can make your life very uncomfortable.
The most important factor to address adrenal fatigue and to heal your adrenal glands is reducing the amount of stress in your life and eating a very healthy diet that consist of lots of healthy fat, moderate protein and low carbohydrates with an emphasize on green vegetables, including vegetable juice. Strive to keep your carbohydrate consumption at 100 grams or less a day. Vitamin C, B Vitamins, Essential fatty acids, Amino Acids and adaptogens such as Ginseng, Ashwagandha, Rhodiola, Maca, Nettles, Schizandra and Tulsi are very important in healing the adrenal glands, when cortisol is too high or too low. Licorice Root is very healing when cortisol levels are too low, but not when cortisol is too high.
Another aspect to consider is inner work with meditation, prayer and self-love. Take a good look at yourself and your life and let go of those things or people that are hindering you from making the necessary steps to heal. Let joy be your beacon of light.

The Power of Juicing!

juicing_for_energyIt seems that juicing has become a huge part of the natural health industry and I have mixed reviews on this trend for several reasons. Fresh juice made at home or at a juice bar or health food store can be very beneficial if the correct types of vegetables are being juiced. On the other hand, fresh juice can be harmful if certain vegetables and fruits are being juiced.

Starting with the healthy way to juice, the vegetables to be juiced need to be low in sugar content and high in vitamins, minerals and enzymes. The best vegetables are celery, cucumber and leafy greens such as kale, lettuce, parsley or cilantro. Herbs that can be added for a powerful effect consists of ginger root, turmeric root and burdock root. Until you can appreciate the taste of this low sugar juice, you can add 2-3 carrots or beets and some fresh lime or lemon juice. Low sugar fresh made juice will flood the cells with oxygen, enzymes, vitamins and minerals. This type of juice is the best way to get many vitamins and minerals and it’s far better than any supplement. Fresh juice will also increase your energy levels, have a mild cleansing effect and we all need some cleansing, aid in digestion, hydrate your cells and your overall body better than water or any other beverage and have a positive effect on the cardiovascular and circulatory system.

The unhealthy way to juice, consists of high sugar vegetables and fruits and sadly, most people juice this way because most people are addicted to sugar. Carrot juice, beet juice or fruit juice or any combination is way too high is sugar and will cause spikes in blood sugar, which in turn will cause high insulin levels and possibly high cortisol levels. When this two hormones are elevated, the body will store much of this sugar as fat. Too much sugar can also cause inflammation, digestion problems, yeast infections and a weak circulatory system and brain fog.

Fresh juice is very helpful in our polluted society, but the juice has to be low sugar and full of vitamins and minerals to obtain the healthy benefits that our body needs.

Sports Nutrition

Sports

 

The most important factors when considering which foods to consume

 

1. Foods that will give your body the energy (fuel) it needs to perform

A. Living carbohydrates: fresh fruit, vegetables, and vegetable juices

B. Raw fat: raw eggs, raw butter, avocados, and coconuts

High quality oils: olive, coconut, sesame, flax, fish and cod liver

C. Starchy carbohydrates: whole grains, pasta, beans and potatoes

D. The best fuel for your body is fat, not carbohydrates. Slowly transition into getting most of your calories from fat and reducing the amount of carbohydrates and you will feel better. Eat a high fat, moderate protein, low carbohydrate diet with plenty of green vegetables, especially green juices and experience the difference with greater power and vitality.

 

2. Foods that will nourish, soothe, lubricate, repair, and rebuild your cells, joints, ligaments, tendons, muscles, bones, glands, organs, etc.

A. Protein to repair and rebuild: wild fish, raw eggs, raw milk, organic chick and grass fed beef – vegetarian protein choices: raw eggs, nuts, seeds, raw cheese, raw milk, grains and beans

*The absolute best repair building food that promotes new cellular growth is meat: Wild fish, organic beef and chicken. Raw or rare meat is the most healing and powerful

* Grains and beans: although they have some nutritional value and decent protein, they are at the bottom of the list for nourishing and repairing the body

B. Raw Fat to soothe, lubricate, repair, hydrate, and detoxify; including saturated fat and cholesterol: raw eggs, raw butter, raw milk, avocados, coconuts, olive oil, flax oil, sesame oil, fish oil, cod liver oil and coconut oil

3. Foods that will supply water and oxygen to your body

A. Refer to number 1 A and B above: Living carbohydrates and raw fat

* These foods will hydrate the body better than water because they are full of of energy, vitamins, minerals, bacteria, and enzymes

* When drinking water, add lemon or limejuice or organic raw apple cider vinegar

Top Foods for Athletes

1. Fresh vegetable juices – use celery or cucumber as the base

2. Fresh seasonal fruit – eat with raw fat or nuts and seeds for sustained energy

3. Raw eggs

4. Raw butter

5. Wild fish

6. Grass fed beef and organic chicken

7. Avocados

8. Coconuts or coconut oil

9. Raw unheated honey – eat with raw fat

10. Raw milk – a small percentage of people may not be able to digest raw milk, but avoid pasteurized milk

11. Vegetables – eat raw or juiced for tomatoes, cucumbers, celery, lettuce

lightly steamed or juiced for broccoli, kale, chard, collards, etc.

13. If desiring a starch, choose brown rice, millet, quinoa, or a sweet potato and eat it with some raw fat

Top Supplements for Athletes

1. Protein powder: whey, rice, pea or hemp: to rebuild and recover

2. L-Carnitine to drive fat into the cells for energy, especially for muscles and heart

3. Amino acids: glutamine, taurine, arginine, etc. to repair and rebuild

4. D-Ribose: foundational material for ATP- primary source of cellular energy

5. Adrenal herbs: ginseng, nettles, licorice, rhodiola, ashwagandha, wild oats to balance hormones such as Adrenaline, Cortisol, DHEA, etc.