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:
“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.”
~ St. Jerome
Interview with Dr. David Phillips: Rebuilder Medical Machine
Dr. Morstein just recorded a video interview with Dr. David Phillips, who is part of the company Rebuilder Pain Control machine at RebuilderMedical.com. The Rebuilder Medical machine has been used by Dr. Mona Morstein with her diabetic patients who presented with neurologic disease, particularly numbness, tingling, and pain in the lower extremities. By adding in the Rebuilder pain machine protocol to her comprehensive treatment regimen, Dr. Morstein has seen patients heal their neuropathy, and regain feeling and reduce numbness, tingling and pain. Dr. Phillips interview is very rich with wonderful views about his philosophy of having ositive attitudes, his support of naturopathic and integrative medicine, and his clear explanations of the Rebuilder machine. Most insurances, but not medicare, cover getting one.
Master Your Diabetes: A Comprehensive Integrative Approach For Both Type 1 and Type 2 Diabetes
Dr. Mona Morstein’s innovative and highly praised 560 page book on diabetes is a wonderful asset for any diabetic patient, whether yourself, a friend or a loved one. You can order it here.
Get Into Nature
Essential #2 and 4: Exercise and Stress Reduction
A study done in the UK has shown that when people are exposed to “green areas” could reduce the risk of T2DM and other significant medical condtions: high blood pressure, cardiovascular disease, stress, preterm birth and premature death. A green area is defined as open, undeveloped land with natural vegetation–that is unspoiled nature–as well as urban green spaces, such as city parks and even streets containing green plants and trees.
The study found something quite fascinating–being exposed to green aspects of nature reduces the level of people’s salivary cortisol, which is a hormone produced by the adrenals. Cortisol is a physiologi marker of stress, but also is a signal to the liver to produce blood sugar. High or low cortisol can also cause intestinal inflammation, so having it be balanced by being having a person go outside and be exposed to nature is very helpful for prevention and treatment of diabetes.
The study analyzed 290 million individuals in 20 countries, comparing how much exposure to green areas different people had access to. For those people with higher access, there were significantly increased odds of having good health.
Why is being outside in nature reducing stress? Probably for many reasons. The color green is a very soothing color to the adrenals. When you are outside, and hopefully your cell phone is not in hand, you can remove yourself from TVs, computers, news, texting, endless mind chatter–things that prevent you from being calm, happy, thankful. Being inside your home means you are exposed to more pollution than being outside, in nature, so you are reducing environmental toxins, too, which can cause insulin resistance. Being active outside, even a nice walk in a park, moves the blood, and allows the body to be better oxygenized, so it can burn energy and fat better, and make other hormones, endorphins and encephalins, which relax you.
Dr. Morstein writes this article after returning from a 10 mile hike in 95F weather in South Mountain, the largest city park in America, which spread through Tempe, Awatukee and Phoenix, Arizona. Yes, a person can hike in The Valley of the Sun year round! We can all adapt to our locales and strive to get outside as often as possible. Going from home, to work, to supermarket, to home, without stepping outside for even a walk around your neighborhood is not a healthy way to live, to lower cortisol and help reduce glucose. A morning walk, going outside your office building at lunch, throwing a ball with a child in your backyard, even if just for 20 minutes, it can make a big difference!
The environmental movement wants people to “Be green” by recycling, buying less toxic products, and so forth. The LCDA believes we also need to “Be in the green”, getting outside, into nature, for our health and longevity.
Beverages On A Low Carb Diet
Essential #1: Low Carb Diet
Food goes down with drink, and so we need to know what beverages work well on a low carb diet plan.
The typical rule for beverage intake is that you should drink half your body weight in ounces; that is, if you weigh 130 lbs, you should drink 65 ounces, the equivalence of around 2 quarts/liters. Why do we have to drink that much each day? (And more, if you are sweating a lot, or suffering from diarrhea or vomiting).
Beverages serve many purposes. The main reason to drink regularly is to keep hydrated. Up to 60% of the human body is water, so ensuring you have enough fluid in coursing through your cells is very important. Fluid loss occurs continuously from skin evaporation, breathing, urine, and stool. It is easier to become dehydrated in warmer weather, high altitudes, and in older adults.
Dehydration harms your body in many negative ways:
- You may become constipated.
- You may excrete less toxins through your kidneys, have less or darker urine, and have more frequent bladder infections.
- You may have less healthy looking skin, and it may be much drier and age quicker.
- You may suffer from headaches.
- You may have less well functioning muscles. Muscle cells need fluid and electrolytes to perform well. Muscle fatigue, weakness, or, more commonly, cramping, can happen without enough fluids. It’s important to drink when exercising.
- You may lose weight—drinking water or non-calorie beverages instead of higher calorie beverages may help you lose weight.
- Being hydrated also helps maintain normal body temperature.
- A good level of fluid in your body is needed to help make saliva, absorb your food, and transport nutrients to all your body cells.
- Dehydration may also reduce chemical reactions in your body, and your circulation, setting you up for blood clots or other circulatory problems.
Another benefit to beverages is taste. Although pure water is the best fluid for your body, likely you more enjoy having some sort of taste in the water. Enjoying your drink can calm you, make you happy, and also encourage regular drinking.
When you are on a low carb diet, some beverages must be avoided:
- Sugary drinks: soda pops, sugary coffee drinks, sugary energy drinks
- Fruit juices
- Regular milk
- Regular beer
- Some vegetable juices, depending on ingredients and calorie levels. Leafy green beverages are fine, but some, such as carrot and beet juices, or vegetable juices mixed with fruit juices, should be avoided.
- Beverages containing chemical artificial sweeteners—sucralose, Splenda, aspartame, Nutrasweet. (Remember that these healthy sweeteners are fine to have in your beverage: stevia, xylitol, erythritol, monk fruit, chicory.)
Don’t despair! There are many different types of beverages you can regularly enjoy:
- Pure, filtered water—if you are using reverse osmosis, I suggest adding in extra minerals. I do not recommend using distilled water or alkaline water.
- Herbals teas—pretty much all herbal teas, aside from a sweetened chai tea, is fine to drink. Green tea is protective of the pancreas and liver and is anti-carcinogenic. Ginseng and licorice are good for adrenals, stress and glucose regulation. Dandelion is good for the liver and bladder. Peppermint, ginger, anise, fennel, chamomile are good for digestion. Go for variety and your preferences.
- Unsweetened alternative milks (such as almond, coconut, macadamia, soy, etc.)
- Alternative pops using healthy sweeteners—such as Zevia.
- Unsweetened chocolate powder—mix with healthy sweetener and unsweetened alternative milk for a nice hot cuppa chocolate.
- Fizzy/carbonated water—whether you have a SodaStream home carbonator in your own home or buy carbonated water, this beverage offers a pleasant tickling on your tongue. Add cucumbers, lemon, lime, healthy sweeteners to bring flavors to them.
- Coffee alternatives using chicory and barley, like Roma, Teeccino, Pero.
What about alcohol? Aside from regular beer, alcohol tends to have little carbohydrates in it. A five ounce serving of wine has 4 grams of carbs, and hard liquor has no carbs at all. There are also low carb beers containing less then 3 grams per bottle.
Alcohol does have calories, though, around 100 calories a typical serving, and if you are eating low carb to lose weight, be careful of those added alcohol calories you’ll need to burn off. Also, alcohol can lead to dehydration more easily than other beverages. Last, if you are an alcoholic, have a history of acute pancreatitis, have problems with stomach ulcers, or have fatty liver (a very common problem in T2DM patients!), alcohol should be avoided.
Beverages can really enliven your low carb diet. Choose well and enjoy!
Oats, Blueberry Exract and Inulin
Essentials #5 and #7: A Healthy Microbiome and Supplements
A very hard to believe medical study was found regarding getting glucose under control in a T2DM man. The results were extraordinary and very exciting to the LCDA.
In 2014, medical researchers treated a poorly controlled newly diagnosed 30 year old man with T2DM. This man had a fasting glucose of 375 mg/dl. As typical, he was prescribed Metformin at 500 mg twice a day, which was increased to 1000 mg twice a day after a week. During the first 9 days of Metform treatment, he developed diarrhea (a common side effect of Metformin) and his glucose lowered only to 325 mg/dl.
He was then put on a product that contained inulin, sugar-free blueberry pomace extract, and an oat preparation of pure beta glucan as a smoothie drink, designed to repair the intestinal dysbiosis that can be associated with T2DM patients. After 2 days, he fasting glucose dropped to 175 mg/dl. After 8 weeks on metformin and this mixed product, his blood sugar was 100 mg/dl and he lost 5.5 kg. His stools were soft and formed on the product, but when he stopped it for 2 days, the diarrhea of Metformin returned, which went away again back on the product.
Obviously, adding in the product had an amazing effect upon this man’s diabetes, and helped him become under excellent control. What are those ingredients? Let’s try to understand them better.
Inulin is a starchy prebiotic, that is, it is a food that feeds the beneficial bacteria in the human gut. It is found in some foods, such as dandelion greens, Jerusalem artichoke, garlic, onions, leeks, and asparagus. It is also found in chicory root and you can buy inulin powder from many supplement companies. It is scientifically understood that the bacteria in a person who has T2DM may not be as healthy as that in a person without diabetes. Feeding the gut bacteria inulin will help revive and enhance the beneficial bacteria that can reduce gut inflammation, and pathogenic bacteria that may be promoting insulin resistance systemically throughout the body, may be inflamming fatty livers, and may be increasing calories absorbed by food, leading to a higher risk of being overweight and/or obese. Inulin is safe, and doesn’t taste bad. Those vegetables noted above are all safe to eat on a low carb diet, and it is also safe to add in inulin powder, which is sweet and can be used as a sweetener in foods and drinks.
Blueberry is a fruit that is high in polyphenols, which are strong antioxidants in the human body. Polyphenols help protect against aging, oxidative stress, neutralize free radicals, and reduce inflammation. The blueberry type polyphenols are also extra protective of the eyes, a real help to diabetic patients, who, if their glucose is not well controlled, have an increased risk of developing cataracts and diabetic retinopathy in their eyes. They can also reduce insulin resistance, the under-lying imbalance leading to T2DM.
Oat beta-glucan is a product from the kernels of oats that are high in soluble fiber. In fact, oats contain more soluble fiber than other grains. Remember, on a low carb diet, you should not eat grains, but it’s perfectly fine, and necessary, to include grain fiber in your diet. Beta-glucans can also be found in mushrooms and yeasts. Oat bran has been approved by the FDA as a food that can lower cholesterol, and can also help reduce glucose levels. Beta-glucans may help enhance insulin signalling, reducing insulin resistance. At least 3 grams a day should be ingested.
Adding inulin, sugar-free blueberry extract and oat beta-glucans seems to be a valid supplemental regimen for people with T2DM. A larger study on this mixture is being organized by the original researchers of this study. The more we learn about supporting the gut microbiome, the beneficial bacteria that live in trillions in our intestines, the more we can learn how to help patients with T2DM get under better control with less medications, while enhancing their health.
You can see this study abstract here.
All Day I Dream About Food: Carolyn Ketchum
Essential #1: Low Carb Whole Food Diet
It’s always nice to find a helpfu website for diabetes patients. Carolyn Ketchum writes a food blog focusing on low carb, gluten free recipes. She has two websites you can enjoy asweetlife.org (a non-profit organization promoting education about diabetes) and her main recipe website, alldayidreamaboutfood.com
She has published two books, “Easy Keto Dinners” and “Everyday Ketogenic Kitchen,” that are very popular with diabetic patients eating a low carb whole foods diet. You can easily buy them at Amazon.com to enhance your list of recipes you enjoy and that help control your blood sugar. A
Learn more about insulin, blueberry polyphenols and oat bran beta glucans–some websites:
LOW CARB RECIPES
Recipe #1 | Chopped Feta Salad
Chopped salad with romaine lettuce, Feta cheese, cucumbers, red onion and dill tossed with a simple red wine vinaigrette. An easy side salad to go with all your Mediterranean dishes.
Total Time: 15 minutes
Prep Time: 15 minutes
Cook Time: 0
* 8 cups chopped romaine lettuce
* 1/2 English cucumber, peeled and diced in large chunks
* 1/3 cup Feta cheese, crumbled
* 1/8 small red onion, sliced lengthwise
* 1/4 cup olive oil
* 2 tablespoon red wine vinegar
* 1 1/2 tablespoons fresh chopped dill
* 1/2 teaspoon kosher salt
* fresh black pepper, to taste
1. Toss all the ingredients together and serve right away.
Yield: 4 servings
Serving Size: 2 cups
Amount Per Serving: 173 calories
* Total Fat: 16.5g
* Protein: 4g
* Total carbohydrates: 4.5g
* Fiber: 2g
* Net Carbs: 2.5 g
Recipe #2 | Low Carb Asparagus Fries (containing inulin!)
Here is a great alternative to regular fries–tasty, crunchy, low carb and contains inulin.
Total Time: 20 minutes
Prep Time: 10 minutes
Cook Time: 10 minutes
* 1½ oz pork rinds pork skins
* ¼ cup shredded Parmesan
* ½ tsp onion powder
* 1 egg beaten
* 16 asparagus stalks woody ends trimmed
* sour cream optional – to serve
1. Preheat the oven to 425F.
2. Place the pork rinds in a bag and crush to a fine powder. Add the cheese and onion powder, shake to mix.
3. Pour the mixture onto a plate. Pour the beaten egg onto a separate plate.
4. Roll each asparagus stalk in the egg, then in the pork rind mixture. Place on a rack set on a baking tray.
5. Bake for 7-8 minutes until the asparagus is cooked through. Serve immediately, with sour cream if desired.
Yeild: 2 servings
* Calories: 223 lb
* Total Fat: 12 g
* Protein: 23 g
* Total Carbohydrates 6g
* Dietary Fiber 2g
* Net carbs: 4 g