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THE SIZE OF A THING!Diabetic Exchange List Groups and Serving Sizes
Exchanges are a method of meal planning for diabetes, and a diabetic exchange list can be a handy tool when learning to eat well with your condition. Foods are clustered into groups or categories of similar foods which all have approximately the same amount of carbohydrates per serving size. Serving sizes are established that keep all foods within a group at approximately the same amount of calories and fat, as well as grams of carbohydrates.
Exchange lists can simplify meal planning and ensure a consistent, nutritionally balanced diet. If you are on insulin, following an exchange diet makes it easier to figure out your ratio of carbs to insulin doses. Exchanges also add variety to your diet. You can swap one food in a group for another in the same group when you are making your food choices. According to the American Dietetic Association, there are now 8 exchange lists and all foods within a list have approximately the same carbs, protein, fat and calorie value per specified serving. What are the lists and their values? Check out this handy chart.
Courtesy of Healthy Cooking Tips Chef Tim Johnson Remember...Grace is upon so eat to live! WEIGHT BY DESIGN!Don’t Believe the Hype - Fructose Truly is Much Worse Than Glucose Research shows that there are big differences in how the sugars fructose and glucose are metabolized by your body. Overweight study participants showed more evidence of insulin resistance and other risk factors for heart disease and diabetes when 25 percent of their calories came from fructose-sweetened beverages instead of glucose-sweetened beverages.
A study looked at 32 overweight or obese men and women. Over a 10-week period, they drank either glucose or fructose sweetened beverages totaling 25 percent of their daily calorie intake. Both the groups gained weight during the trial, but imaging studies revealed that the fructose-consuming group gained more of the dangerous belly fat that has been linked to a higher risk for heart attack and stroke. The fructose group also had higher total cholesterol and LDL ("bad") cholesterol, and greater insulin resistance. This is not the first study showing that fructose harms your body in ways glucose does not. Two years ago, another study concluded that drinking high-fructose corn syrup (HFCS) -- the main ingredient in most soft drinks throughout the world -- increases your triglyceride levels and your LDL (bad) cholesterol. And, just like this latest study, these harmful effects only occurred in the participants who drank fructose -- not glucose. How Much Fructose are You Consuming? Today, 55 percent of sweeteners used in food and beverage manufacturing are made from corn, and the number one source of calories in America is soda, in the form of high fructose corn syrup. Food and beverage manufacturers began switching their sweeteners from sucrose (table sugar) to corn syrup in the 1970s when they discovered that HFCS was not only far cheaper to make, it's also about 20 times sweeter than table sugar. This switch drastically altered the average American diet. Corn syrup is now found in every type of processed, pre-packaged food you can think of. In fact, the use of HFCS in the U.S. diet increased a staggering 10,673 percent between 1970 and 2005, according to a recent report by the USDA. By USDA estimates, about one-quarter of the calories consumed by the average American is in the form of added sugars - the majority of which comes from high fructose corn syrup. As I've mentioned on numerous occasions, processed foods account for more than 90 percent of the money Americans spend on their meals, so it's no wonder the yearly sugar consumption of the average American weighs in around 142 pounds a year. This is a staggering amount, but if you eat mainly processed foods, you're likely in this category whether you're consciously aware of consuming that much sugar or not. Ironically, the very products that most people rely on to lose weight -- low-fat diet foods -- are often those that contain the most fructose! I recommend that you limit your intake of added sugar to about 2 pounds per year in order to optimize your overall health, and one of the easiest ways to accomplish this is to focus on fresh, whole foods that have not been altered and processed. Fructose is Metabolized Differently by Your Body Despite the fact that this and other studies show clear differences in how fructose is metabolized by your body, researchers claim that the findings do not prove that HFCS is worse for your health than other sugars. That simply makes no sense. They keep claiming that HFCS is chemically similar to other widely used sweeteners, including table sugar (sucrose), honey, and even sweeteners made from concentrated fruit juices. But this is clearly not true. HFCS is a highly processed product that contains similar amounts of unbound fructose and glucose. Sucrose, on the other hand, is a larger sugar molecule that is metabolized into glucose and fructose in your intestine. And whereas the glucose in other sugars are converted to blood glucose, fructose is a relatively unregulated source of fuel that your liver converts to fat and cholesterol. There is over 35 years of hard empirical evidence, in addition to this latest study, showing refined man-made fructose like HFCS metabolizes to triglycerides and adipose tissue, not blood glucose. The danger of that is that fructose does not stimulate your insulin secretion, nor enhance leptin production, which is involved in appetite regulation. Because insulin and leptin act as key signals in regulating how much food you eat, as well as your body weight, dietary fructose can also contribute to increased food intake and weight gain. So, if you need to lose weight, fructose is one type of sugar you'll definitely want to avoid, particularly in the form of HFCS. Beware of New Super-Charged Fructose Sweetener! Despite the evidence against fructose, industry has created a new high-octane version of HFCS that's 99 percent fructose, called "crystalline fructose." Clearly, all the health problems associated with HFCS could become even more pronounced with this product. Adding insult to injury, crystalline fructose may also contain arsenic, lead, chloride and heavy metals -- a virtual laundry list of toxic agents you clearly want to avoid at all cost. Especially if you have children, as all of these contaminants can impact your child's development and long-term health. Fructose Raises Your Risk of Heart Disease Aside from the weight gain and increased risk of diabetes, fructose has been shown to increase your triglyceride levels. In one previous study, eating fructose raised triglyceride levels by 32 percent in men. Triglycerides, the chemical form of fat found in foods and in your body, are not something you want in excess amounts. Forty years worth of research has confirmed that elevated blood levels of triglycerides, known as hypertriglyceridemia, puts you at an increased risk of heart disease. How to Have Your Cake and Eat it Too Ideally I recommend that you avoid sugar, in all forms. This is especially important for people who are overweight or have diabetes, high cholesterol or high blood pressure. But if you're looking for the occasional sweet treat, I recommend: 1. The herb stevia (this is the best and safest sweetener, although illegal to use as a food additive, according to the FDA) 2. Organic cane sugar 3. Raw, organic honey I recommend avoiding all other types of sugar, including fructose, HFCS, and any type of artificial sweeteners. As I mentioned earlier, the absolute easiest way to do this is to stop drinking soda and avoid processed foods. Small amounts of whole fruit, which do contain fructose, are typically not a problem. As long as you're healthy, feel free to enjoy fruit and berries in moderation according to your nutritional type. Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon so eat to live! LETS GET RID OF IT!Detox Information
Choice of DirectionsThere are countless suggested means of ridding the body of poisons. I am sure that they differ in approach and scope, depending upon the type of poisoning encountered. I shall attempt to accumulate a number of regimens for eliminating the body of the leftovers from aspartame consumption: methanol, formaldehyde, and formic acid. I doubt there is any residual methanol because the liver either converts it to formaldehyde, or formic acid. The body cannot effectively eliminate formaldehyde, and has a difficult time eliminating it. So some of it is combined with water and stored in the fat (i.e. weight gain) or further converted by the liver into formic acid. Poisoning from methanol, formaldehyde and formic acid causes cumulative damage (it adds up) and at some point the victim gets some bad news. The damage varies in type and amount from victim to victim… from immediate seizures or migraines to being on the verge of death from unknown factors fifteen years later. Two of the three poisons, formaldehyde and formic acid, are said to be carcinogens. I doubt that anything can be done about any effects of the tumor agent called DKP (diketopiperazine). What follows are as many different non-drug (i.e. natural) regimens for purging the body of these chemicals, and helping to repair the damage as I can find. I am not a medical doctor, I am a herbalist and food specialist who happens to be a chef, so I suggest that you print out this WEB page, take it to a medical practitioner you trust, and formulate your own cleansing/renewal course of action. Common sense and help from those whom you trust in the medical community should prevail. Should anyone know of additional suggested means of recovery from this type of poisoning, please let me know
Detoxification Method A great number of health problems can be attributed to exposure to toxins. Toxicity from foreign chemicals (excitoxins) can cause damage to almost all organs of the body. Symptoms include: fatigue, headaches, neurological disorders, chemical sensitivities, immune dysfunction, and liver disorders. Food is often the main source of toxins. There are approximately 3,000 chemicals used by the food industry during processing. There are approximately 12,000 chemicals used in food packaging materials. Pesticides found in 90% of foods. In addition to these external sources of toxins, the body also produces toxins called, endotoxins resulting from digestion, immune system functions, stress, etc. Endotoxins may also be produces as the result of food allergies and sensitivities. Increased intestinal permeability (leaky gut syndrome) can result in an increased absorption of exotoxins, endotoxins, antigens, and microorganisms. Candidiasis and intestinal microflora imbalances (dysbiosis), and parasitic infections increase the amount of toxins entering the circulation. Congestive bowel toxicity can greatly increase the amount of endotoxins produced.Detoxification PathwaysFat-soluble toxins are easily absorbed but poorly excreted. They may accumulate in the body and cause damage to tissues and organs. Fat-soluble (lipophilic) chemicals are converted to water-soluble chemicals by enzyme conversion in the liver in a two step process so they can be excreted. In the first phase the lipophilic chemicals are oxidized, reduced, or hydrolyzed by the enzymes cytochrome P-450 or monooxygenase. Monooxygenase is primarily used. During this phase, free radicals and toxic compounds are produced which can cause damage to organs and tissues. Adequate antioxidants must be present to detoxify these intermediate (bioactivated) compounds produced in the initial detoxification phase. In the next phase the intermediate compounds undergo enzymic conjugation by reacting with methyl donors, sulfhydryl donors, and other conjugating agents. The major conjugation reactions are glucuronidation, glutathione conjugation, amino acid conjugation, sulfation, acetylation, and methylation. These conjugated compounds are less toxic, water-soluble, and easily excreted in the urine and bile. Nutritional SupportThe first step is to eliminate foods from the diet that create allergies or sensitivities. The second step is avoid foods that contain preservates, pesticides, saturated fats, red meats and other meats containing additives, saturated fats, sugar, refined carbohydrates, excessive salt, alcohol, and caffeine. Also avoid foods that are over processed. The third step is to take digestive enzymes with cooked foods. Raw foods are best. The fourth step is to properly combine foods. Fruits should be eaten alone. Do not combine animal proteins with starches (rice, pasta, bread, potato). The fifth step is to avoid over-eating which can lead to digestive problems and congestive bowel toxicity. The sixth step is to drink uncontaminated water. Tap water should be filtered to remove lead, chlorine, other heavy metals, and bacteria. The seventh step is variety of diet. Food allergies and sensitivities can develop from specific foods eaten continuously. Specific foods should not be consumed continuously for more than four days. The eighth step is to reduce oxidative damage. Depletion of antioxidants can occur from tissue damage from disease, injury, exposure to environmental pollution, radiation exposure, chronic drug and alcohol use, antibiotic and non steroidal inflammatory drugs (NSAIDs) overuse, excessive iron supplementation, intestinal dysbiosis, and intestinal pathogens. The ninth step is to re-establish proper intestinal flora. Supplementation with probiotics such as lactobacillus acidophilus and lactobacillus bifidus is important. Fructooligosaccharides (FOS) can help to re-establish a healthy bowel flora. The tenth step is to eliminate intestinal pathogens. Candidiasis is the most common pathogen, which results in the overgrowth of candida albicans.The eleventh step is to prevent and/or eliminate congestive bowel toxicity. Dietary fiber contains soluble and insoluble compounds. Soluble fiber is fermented by the microflora of the colon and produce short chain fatty acids such as butyric acid. Butyric acid is used by the mucosa of the colon as its main source of fuel. Butyric acid is metaboliszed to glutamine which is an essenial fuel for the small intestines. A high fiber diet should be followed on a regular basis. The high fiber diet should be supplemented with “fresh” fruit or vegetables and fresh fruit and vegetable juices. Fresh juice is made fresh from fruits or fresh vegetables using a “juicer” machine and served within one hour of production. Psyllium, oat products, guar gum and fruits and vegetables are a good source of soluble fiber. Most plant foods are a good source of insoluble fiber. Dietary fiber also binds with endotoxins and help eliminate them though the bowels. Bentonite can be used to bind with endotoxins to prevent their absorption. The Twelfth step is a two week bowel cleansing. During the first week take: Aloe Vera resin, Olive Leaf extract, Cascara Sagrada, Cayenne, and Valarian root. Cascara Sagrada (rhamnus purshiana) promotes peristaltic action in the intestines. Cayenne (capsicum frutenscens) stimulates nerves of the stomach, promotes digestive secretions, and assists peristaltic motion. Valerian root (valeriana officinalis) is a strong nervine having a sedative effect, used as a tranquilizer but leaving one feeling refreshed rather than sluggish. In this formula, the valerian root is used to relax the muscles of the intestines. During the second week, add psyllium husks and activated charcoal. Courtesy of Healthy Cooking Tips Chef Tim Johnson Remember...Grace is upon you so eat to live! |
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