You Want To Know!
As a member of the LCDA, you should be proud knowing you are taking a proactive lead in healing the prediabetes or diabetes of yourself or a loved one or a patient. And, you have come to the right organization. By learning about The Eight Essentials, and how to bring positive changes to your diet, lifestyle, supplementation, you will learn information that may help you reverse prediabetes and can help you to reverse or control diabetes.
New Expert Interviews!
The low carb diet is the foundation diet for people who have prediabetes or diabetes. The LCDA promotes a nutritional, fun, tasty way to implement the diet.
The LCDA knows that change can be difficult! That is why we are here to help make sense of diabetes and help educate you about how simple life changes can have profound effects on your health and on reversing and controlling your diabetes. We know that you may start only dipping your toes into the water of healing. We are here to lend hope, support and offer answers and confidence in your success.
Quote of the Day:
“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”
~ Dale Carnegie
Board Member Updates
Zippora Karz, our T1DM citizen board member, was just interviewed by Mark Moxom for the Low Carb Magazine: lowcarbmag.com
Dr. Mona Morstein was interviewed by Jonathan Landsman of NaturalHealth365: It’s free to join and many articles and interviews are sent into your inbox free to read and listen to. Dr. Morstein’s interview will be up in a week and then Mr. Landsman wants to interview her again in a couple of months. naturalhealth365.com
How To Exercise Without Worrying About Your Blood Sugar
Essential #2 and 8: Exercise + Medications
Exercising with diabetes can be a frustrating disaster. Worrying about going low or high can really spoil the fun of any activity.
Here’s A Few Key Tips Helping You To Workout Without Going High or Low:
1. Do not workout within 4 hours of a high carb meal.
When you eat a high carb meal, you have to take a big dose of fast acting, and based on Dr. Richard Bernstein’s book “Dr. Bernstein’s Diabetes Solution” the Law of Small Numbers guarantees you can never ever exactly match insulin to a high carbohydrate meal. Thus, combining exerise with a higher dose of insulin, creates a greater chance for a low, or many lows, particularly if the exercise is longer and/or more vigorous.
Of course, the key to the LCDA is striving to teach people how to not eat high carbs meals, which are contra-indicated for diabetes. Only on a low carb diet, counting proteins as well, can insulin be exactly matched to the food eaten.
So, the LCDA hopes you are usually eating a low carb diet. If, however, you wind up eating a lot more carbs than usual, not working out with elevated levels of rapid acting insulin active in you is safest.
2. It’s important to match glucose levels with insulin–both rapid and basal!
A diabetic patient can get hyperglycemic during exercise if glucose was too high starting out, rapid or basal insulin was too low starting out, or the exercise is shorter and intense
A diabetic patients can be hypoglycemic during exercise if glucose was too low starting out, rapid or basal insulin was too high starting out, or the exercise was very long and vigorous.
Well matched rapid insulin as noted above, occurs when eating a low carb diet counting carbs and protein.
Make sure your background insulin is correctly fine-tuned to your individual needs.
Having your basal rate/long acting insulin dose set correctly is critical. If it’s too high, exercise will make you crash. This process requires a lot of detailed records. Although it’s a complex process and can take a few weeks, it is critical not only to avoid lows during exercise but to establish the foundation for good blood sugars 24 hours a day.
Basal insulin management depends on the length and intensity of your exercise, and also relates to whether you are using syringe/vials/pens or a pump. Basal insulin may need to be reduce the night before, or only before your activity, or during your activity and oftentimes stay lower than normal after your activity, again. Longer, more intense exercise, like a hike, or running a half marathon causes for more reduction than simply doing 30 minutes on a treadmill.
3. Check glucose frequently and use glucose tablets for elevating glucose when necessary.
The LCDA recommends using glucose tabs to correct hypoglycemia, as it is correctly what exactly is low, blood glucose! Before beginning an longer, more intense exercise, if glucose is less than 150 mg/dL (which the LCDA hopes it always is), eating protein is a good idea, such as nuts, turkey slices, hard-boiled egg, chicken wrapped in lettuce, celery and almond butter, almond flour muffin. That can turn into glucose over time, allowing your levels to stay elevated longer.
4. Be safe!
Ensure you are well hydrated, carry a medical Diabetes ID, exercise with informed partner, keep good checks on your blood glucose, avoid exercising in extreme cold, heat or humidity, and check your feet before and after.
All of the physicians listed on the FIND A DOCTOR page of the LCDA with an LCDA logo by their names have specialized education in treating diabetes and would be able to work with you on getting exercise and basal insulin figured out. Matching exercise to glucose and insulin can be perfectly figured out with a quality medical practitioner learned in the nuances of diabetes.
Healthy and Sustainable Fish
Essential #1: Low Carb Whole Foods Diet
Micronutrients Are Required
Micronutrients are critical to human health. Although we don’t need a lot of them, micronutrient deficiencies can profoundly impair human health. Just a few examples follow. Iodine deficiency is the most prevalent cause of brain damage and preventable mental handicaps. Vitamin A deficiency is estimated to claim the lives of 670,000 children under age five every year and is the leading cause of preventable blindness in children.[3, 4] Iron deficiency is the most common nutritional disorder in the world affecting more than 2 billion people. Inadequate iron reduces work capacity of individuals and entire populations while significantly increasing overall death rates. Oily fish like salmon, herring, sardines, trout contain good sources of Vitamin D3, needed to help with glucose regulation and reduce auto-immunity, and increase immunity against acute illnesses and cancer. They are also high in B vitamins used for hundreds of enzymatic reactions throughout the body, including adrenal hormone production, neurotransmitter production, liver detoxification, and cardiovascular protection. Consuming enough micronutrients is not just healthy, it is required for normal growth, development and longevity.
Fish: One of Nature’s Healthiest Foods
Micronutrients vary in foods because soils and waters differ all around the planet in their nutrient compositions. Plant and animal foods can only be a nutritious as their surrounding environments. This is the reason consuming roaming animals, like wild fish, bison, cattle, sheep, deer, goat, boar and kangaroo, can be so healthy. Roaming animals can accumulate a full range of micronutrients thereby averaging out environmental nutrient composition conditions unlike any stationary plant or animal. However, the average biodiversity of nutrition from fish far exceeds that of land-based animals. Wild fish accumulate many micronutrients lacking in a land-based diet. For example, salmon travel thousands of miles during their lifetimes and their range of collected micronutrients is exceptional. Fish are a rich source of the essential micronutrients vitamins A, B and D, calcium, phosphorus, iodine, zinc, iron and selenium, which makes fish particularly attractive in preventing and treating micronutrient deficiencies. This is one of the main reasons that consuming fish can aid in fertility, pregnancy, increased energy, depression, anxiety, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis, chronic skin ailments (like acne and eczema), heart disease and strokes. In addition, ancient humans ate fish and may have been a major reason that humans survived and Neanderthals did not. Including wild fish in your diet can increase your personal micronutrient bio accumulation and reduce your risk of a micronutrient deficiency.
Fish and Diabetes
Due to the excellent nutrient aspect of fish, especially oily fishes high in omega-3 oils, fish can be of great value to patients attempting to get their diabetes under excellent control. Fish may help in weight loss, reducing insulin resistance, being anti-inflammatories, and being antioxidants. They have been helpful in studies lowering hypertension and lowering cholesterol and triglycerides. Eating fish has been shown to reduce cardiovascular disease and that is the #1 condition causing deaths in out of control diabetic patients. Fish is a good protein source for all diabetic patients of all ages to include in their diet.
Running Out of Fish
Earth is known as the water planet. Oceans cover nearly three quarters of the globe and have supplied humans with their greatest percentage of protein. They provide 99% of Earth’s living space, but today our oceans are on the verge of irreversible collapse. Overfishing occurs when fisheries are fished at levels that do not allow fish to repopulate. Two-thirds of the world’s fisheries are overfished, depleted and dying. Ninety percent of the big fish, like tuna, swordfish and shark, are already gone. Humans have been careless with the mother nature and taken too much sea life from the oceans. We recklessly killed 30-40% of other sea creatures as bycatch (untargeted and unwanted fish thrown back into the water dead or dying) in the desperate, high-tech pursuit of more fish. Entire biological networks that sea life depend on such as thousand-year-old coral reefs have been dragged, bulldozed and destroyed by large, heavy nets dragged thousands of miles. The seafloor carnage can even be seen from space. Local fisherman, who fed their families for generations, have been driven out of business because there aren’t enough fish left to catch. Not only has too much sea life been taken out of the oceans, but those that remain are being poisoned by mercury and polychlorinated biphenyls (PCBs). If things do not change, scientists predict a global collapse of fish species in a few decades.
The good news is it is not too late. There are many things that we can do to save our oceans and still enjoy the health benefits of consuming fish. First, eat smaller portions of seafood and many more vegetables, mushrooms, seeds and nuts which are commonly under consumed food groups in America. Also, the amount protein people need each day is only about 32-46 grams or 1.2-1.6 oz. of high-quality protein. Second, the choices of seafood you make can still serve your family and help restore the oceans. The concept is simple: eating fish lower on the food chain has less impact on the ocean. Eating just 1 lb. of a top predator is the ecological equivalent of eating, 10 lbs. of level 3 fish, 100 lbs. of level 2 fish or 1,000 lbs. of level 1 organisms. “Try fish from the food chain Level 2 (like clams, scallops, tilapia, or sardines) or Level 3 (like catfish, trout, or sole) rather than Level 4 (like tuna, swordish, mackerel, or mahi mahi).” Forth, choose to fish yourself or get fish from people or companies that pole fish. Pole fishing produces minimal bycatch. Fifth, avoid fish that are contaminated with toxins. Seafoodwatch.org offers excellent, region specific consumer guides that help consumers and businesses incorporate these principles for healthier oceans at http://www.seafoodwatch.org/seafood-recommendations/consumer-guides. Last, get involved with organizations that are making a difference for human and planetary health like Oceana (usa.oceana.org) and Seafood Watch (www.seafoodwatch.org).
- World Health Organization. Nutrition Health Topics: Micronutrients. [Date Accessed: 7/2017]; Available from: http://www.who.int/nutrition/topics/micronutrients/en/.
- World Health Organization. Nutrition Health Topics: Iodine deficiency disorders. [Date Accessed: 7/2017]; Available from: http://www.who.int/nutrition/topics/idd/en/.
- World Health Organization. Nutrition Health Topics: Vitamin A deficiency. [Date Accessed: 7/2017]; Available from: http://www.who.int/nutrition/topics/vad/en/.
- Black, R.E., et al., Maternal and child undernutrition: global and regional exposures and health consequences. The lancet, 2008. 371(9608): p. 243-260.
- World Health Organization. Nutrition Health Topics: Iron deficiency anaemia. [Date Accessed: 7/2017]; Available from: http://www.who.int/nutrition/topics/ida/en/.
- Ratey, J.J., R. Manning, and D. Perlmutter, Go Wild: Free Your Body and Mind from the Afflictions of Civilization. First edition. ed. 2015: Little, Brown and Company. ix, 277 pages.
- Béné, C., et al., Feeding 9 billion by 2050–Putting fish back on the menu. Food Security, 2015. 7(2): p. 261-274.
- Save the Sea. Interesting Ocean Facts. [Date Accessed: 7/2017]; Available from: http://savethesea.org/STS%20ocean_facts.htm.
- Oceana. Protecting the World’s Oceans. [Date Accessed: 7/2017]; Available from: http://usa.oceana.org/.
- Ausubel, J.H., C. Trew, and P.E. Waggoner, First Census of Marine Life 2010: Highlights of a decade of discovery. First census of marine life 2010: highlights of a decade of discovery., 2010.
- Science Daily. Bottom Trawling Impacts On Ocean, Clearly Visible From Space. 2/20/2008 [Date Accessed: 7/2017]; Available from: https://www.sciencedaily.com/releases/2008/02/080215121207.htm.
- National Geographic News. Seafood May Be Gone by 2048, Study Says. 11/2/2006 [Date Accessed: 7/2017]; Available from: http://news.nationalgeographic.com/news/2006/11/061102-seafood-threat.html.
- Nutrition Action Healthletter. Save Our Seafood: What’s good for us and the oceans. 2013 [Date Accessed: 7/2017]; Available from: http://www.chgeharvard.org/sites/default/files/Best-Healthy-Fish-to-Eat.pdf.
- Nuttall, F.Q. and M.C. Gannon, Dietary protein and the blood glucose concentration. Diabetes, 2013. 62(5): p. 1371-2.
Frightening CDC Statistics About Diabetes
The latest US census says the population of Aermica is 323 million people. Unfortunately, the CDC just released data for The National Diabetes Statistics Report showing that 100 million (!!!) citizens have prediabetes or diabetes. That is pretty much one out of every three people!
Using data collected in 2015, 30 million Americans now are known to have diabetes, with another 84 million people known to have prediabetes. In 2012, the health care costs for diabetes in the US were $245 billion dollars, and although exact numbers are known yet known now, the cost has risen since then. Diabetes was found the highest in Southern and Appalachian states.
T2DM percentages increases with age. For those 18-44 years old, only 4 percent had diabetes. For those 45-64 years old, 17% had diabetes, and for seniors over 65 years older, 25% have diabetes, that is, one out of every four people.
Don’t get discouraged with these statistics! This is why the LCDA was formed and why we strive to get out our message to so many.
Here are other facts the CDC is not telling you:
- Diabetes is absolutely preventable!
- Prediabetic people never have to develop diabetes
- All types of diabetes is controllable and in T2DM it can be reversible
- Science supports that following The Eight Essentials is a great way both to PREVENT and also to TREAT diabetes.
There are answers out there. We can be in control and we can be healthy. Please tell everyone you know with prediabetes and diabetes about the LCDA and ask them to join. Remember, it’s free!
Cholesterol and Statin Drugs
Essential #7: Medication
Cholesterol is a waxy substance we eat in animal products, but it is also made in the liver. It is the core substance for every hormone in the body. It is also needed to make Vitamin D. Cholesterol travels around in protein carriers: HDL takes cholesterol from the blood and moves it back to the liver for excretion (thus it is termed “good”) and LDL takes cholesterol from the liver to be in the blood (thus it termed “bad”).
By Conventional Guidelines, ideal cholesterol levels are typically listed as:
- Total cholesterol < 200 mg/dL
- LDL cholesterol < 100 mg/dL (or down to <70 mg/dL)
- Triglerides < 100 mg/dL
- HDL cholesterol > 45 mg/dL
It is common for uncontrolled patients with diabetes to have elevated total and LDL cholesterol levels (among other abnormal lab values). These are seen to be risk factors for the development of cardiovascular disease in conventional medicine. The main treatment recommendation is a statin drug.
Statin drugs reduce total cholesterol and LDL cholesterol in the body. They include: atorvastatin (Lipitor), Fluvastatin (Lescol), lovastatin (Mevacor, Altoprev), pitavastatin (Livalo), pravastatin, Pravachol), rosuvastatin (Crestor), and simvastatin (Zocor). Zocor, Lipitor, Crestor, and Pravachol are the most commonly used ones in the US.
As a result, the use of statins in T2DM patients is generally assumed to occur. Which diabetic patient should be prescribed a statin drug. Well, according to the 2016 ADA guidelines for using statins in T2DM, every diabetic patient, whether the patient has risk factors for developing cardiovascular disease or not (Note: ASCVD stands for atherosclerosis cardiovascular disease):
As you can see, for any patient with diabetes, the ADA recommends the use of a statin drug.
Unfortunately, there are serious problems with using statin drugs: sore and painful muscles, central neurological problems (memory loss and/or confusion and/or reduction in cognitive capacity), myopathy (muscle disease) and rhabomyalysis (kidney damage from the myopathy), and eduction of the CoQ10, used for an antioxidant, anti-carcinogenic and heart support in the body. Worse, even the FDA knows that taking a statin may elevated the glucose level in a diabetic patient; in fact, statins may even increase the onset of diabetes by being given to prediabetic patients for cholesterol control, due to elevating their glucose levels enough to cross the diagnostic line into diabetes. A recent Australian study just showed that statin drugs increase the risk of diabetes in elderly women up to 50%. It can be problematic that way for men, as well.
Statins seem most scientifically indicated for diabetic patients who have already had a heart attack or stroke and are still uncontrolled. In this situation, the risk for a second, potentially fatal, episode of either cardiovascular event is very high. Another time to perhaps use statins includes for middle-aged men with many risk factors for developing cardiovascular disease, like having diabetes, obesity and hypertension.
Cholesterol is the key focus in the ADA and American Heart Association as conventional care sees elevated cholesterol as the etiological factor for the development of atherosclerosis plaques that lead to heart attacks and strokes. Unfortunately, science is proving only treating choleterol with statins is not truly addressing the cause of CVD.
There are many reasons atherosclerosis can occur: elevated glucose levels due to poor diet choices, oxidative damage, increased inflammation, lack of nutrient intake preventive to cardiovascular disease, environmental toxins, sedentary lifestyle, elevated homocysteine, and poor stress management. If a person can lower glucose levels, lose weight, having antioxidants and anti-inflammatories, that may be a very good treatment instead of statins.
The LCDA believes that there are other available ways to lower cholesterol outside of statin drugs, and this is a valid topic to bring up, particularly with your physician specializing in comprehensive integrative care of prediabetic and diabetic patients. Below, a few non-statin treatment ideas will be discussed.
Ten Key High Cholesterol Treatments
Essential #7: Supplementation
There are many ways to lower total and LDL cholesterol without using statin drugs. Here is a list of indicated integrative treatments:
- A low carb whole foods diet: This diet is nearly guaranteed to lower total and LDL cholesterol, and triglycerides. Although in some people eating a high cheese/egg vegetarian type low carb diet or eating a low carb high fat ketogenic diet, cholesterol levels may increase. Avoiding sugary products in and of itself can lower cholesterol significantly.
- Exercise: this is the best way to raise the HDL cholesterol, the good cholesterol.
- Treat elevated homocysteine: this should be tested on all diabetic patients. If this is elevated, it is becomes a considerable risk for developing cardiovascular disease. It may be worthwhile to then check for the MTHFR gene, and see if it is mutated into a way that prevents the body from easily lowering homocysteine. If homocysteine is elevated, using methyltetrahydrofolate, methylated B12 and Vitamin B6 in the P5P form will help lower homocysteine to normal levels.
- Fish oils, Flax oils and Extra virgin olive oil: These oils have been shown to help maximize healthy cholesterol levels. Using EVOO in one’s kitchen is good, and taking fish and/or flax seed oils as supplements should be considered.
- Bergamot Oil: Bergamot oil has been shown in studies to help promote a healthy weight and cholesterol. Bergamet is a proprietary formula with the highest percentage levels of bergamot polyphenolic extract. This seems to be quite effective as a supplement for maximizing healthy cholesterol levels. It is also helpful for reducing inflammatory markers in patients with fatty liver disease.
- Garlic: as a food or supplement: Garlic has been shown to help attain healthy cholesterol levels.
- Fiber powder: All diabetic patients on a low carb diet should add in fiber powder to their daily supplement regimen. Fiber helps keep the gut microbiome healthy and also can help reduce cholesterol levels. At least 4 grams a day per serving of fiber powder.
- Turmeric/Curcumin: This incredibly valuable botanical medicine has anti-inflammatory and anti-oxidant properties beneficial to the cardiovascular system. Anywhere from 200-5000 mg/day may be indicated, depending on type of product and need for it.
- Vitamins C/Mixed E Tocopherols/A/Beta-carotenoids: This vitamins all have excellent anti-oxidant properties, and may reduce oxidative damage that leads to cardiovascular disease. Remember to limit Vitamin C to 1500 mg/day or it may confuse your glucose meter leading it to falsely report your glucose levels are higher than they actually are.
- Miscellaneous: Red Yeast Rice (RYR) and Extended Release Niacin (ERN): RYR lowers cholesterol because it innately contains lovastatin, the same substance that is used as a statin drug. For this reason the LCDA does not recommend its use. If a person wishes to use RYR, ensure it does not contain citrinin, which has been shown to be in some RYR products, and is associated with harming the kidneys. ERN is a good supplement, lower total and LDL cholesterol and raising HDL cholesterol (which statins cannot do), but higher dose niacin than in a good multiple is associated with elevating glucose levels.
Khan, Tariq Mahmood, Sohail Iqbal, and Muhammad Adnan Rashid. “COMPARISON OF LIPID LOWERING EFFECT OF EXTRA VIRGIN OLIVE OIL AND ATORVASTATIN IN DYSLIPIDEMIA IN TYPE 2 DIABETES MELLITUS.” Journal of Ayub Medical College Abbottabad. N.p., n.d. Web. 19 July 2017.
- “Overdosed America” by Dr. John Abramson This book discusses the misleading studies used by conventional practitioners to push statins on all populations.
- “The Great Cholesterol Myth” by Dr. Steven Sinatra. This book does the same!
LOW CARB RECIPES
Recipe #1 | Grilled Salmon Kabobs
* 2 tbsp chopped fresh oregano
* 2 tsp sesame seeds
* 1 tsp ground cumin
* 1/4 tsp crushed red pepper flakes
* 1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces
* 2 lemons, very thinly sliced into rounds
* olive oil cooking spray
* 1 tsp kosher salt
* 16 bamboo skewers soaked in water 1 hour
1. Heat the grill on medium heat and spray the grates with oil.
2. Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.
3. Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total.
4. Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.
5. Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.
Yield: 4 servings
Serving Size: 2 kebabs
Amount Per Serving:
* Calories: 267
* Total Fat: 11g
* Protein: 35 gm
* Carbohydrates: 7 gm
* Fiber: 3 gm
* Total Carbs: 4 gm
Recipe #2 | Grilled Salmon With Avocado Bruschetta
* 4 wild salmon filets (6 oz each)
* 1/4 tsp kosher salt
* black pepper
* Extra Virgin Olive Oil, Avocado Oil, Coconut oil or oil to taste for high heat cooking
For the avocado bruschetta: (makes 2 1/4 cups)
* 1/4 cup chopped red onion
* 1 tbsp extra virgin oil
* 1 tablespoon balsamic vinegar
* kosher salt and fresh cracked pepper to taste
* 2 medium vine ripe tomatoes
* 2 small cloves garlic, minced
* 2 tbsp fresh basil leaves, chopped
* 4 ounces diced avocado, from 1 small
1. Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.
2. Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.
3. Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.
4. Season salmon with salt and fresh ground black pepper to taste.
5. Place skin-side-down on the grill. Close the lid and cook without turning for 8 o 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.
6. Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.
7. Serve topped each with generous 1/2 cup avocado bruschetta.
Yield: 4 servings
Serving Size: 1 salmon filet
Amount Per Serving:
* Calories: 340.5
* Total Fat: 19 gm
* Protein: 35.5 gm
* Carbohydrates: 7 gm
* Fiber: 3 gm
* Total Carbs: 4 gm