Health for Type 2 diabetes

 

What's ailing you: Type 2 diabetes

 

Beans

Why they're good: Whether they're kidney, pinto or navy, beans provide a winning combination of high-quality carbohydrates, protein and fiber that helps stabilize your body's blood sugar levels and keeps hunger in check. (People with type 2 diabetes have trouble keeping their blood sugar levels stable because their bodies can't produce or properly use insulin, which helps move glucose from your bloodstream into your cells.)

 

Eat up! Have beans as often as you can. Protein-rich beans and lentils are a smarter side dish than carb-filled pasta, rice or potatoes. Turn chickpeas (garbanzo beans) into a crunchy snack. Pat cooked beans dry, sprinkle with paprika, cumin or other spices, and roast in a 400°F oven for 20 to 25 minutes or until lightly browned and crunchy.

 

Egg whites

Why they're good: Egg whites are the perfect base for a diabetes-friendly meal because they're low-calorie (17 calories apiece) and rich in high-quality protein, so they can help keep your weight and blood sugar level on an even keel. And they’re cholesterol-free, since all the cholesterol is in the yolk.

 

Eat up! Aim to have at least three or four egg-based meals a week. An omelet with 4 egg whites (or 1 whole egg plus 2 or 3 egg whites), plenty of vegetables and some reduced-fat cheese for breakfast will set you up for a day of even-keeled blood sugar.

 

Nuts

Why they're good: Nuts — all types, including peanuts, walnuts, pistachios, pecans and cashews — are primarily composed of heart-healthy fats and protein, two ingredients that keep blood sugar stable by slowing down the rate at which your body absorbs carbohydrates. Nuts also contain monounsaturated fat and, in some cases, omega-3s, both of which improve cholesterol and triglyceride levels. Since having type 2 diabetes also puts you at a higher risk for heart disease, nuts are a win-win.

 

Eat up! Snack on an ounce (one small handful) of your favorite nut daily — they all contain healthy fats.

 

Foods to keep you moving!

 Good foods for Arthritis 

What's ailing you: Arthritis

 

Ginger

Why it's good: This spicy root contains compounds that work similarly to some anti-inflammatory medications. However, ginger can also act as a blood thinner, so if you're taking a blood-thinning medication, ask your doctor if it's safe to eat ginger.

 

Eat up! Ideally you want to get a hit of ginger every single day. Steep a few slices of the root in hot water to make tea, grate it into stir-fries or add ground ginger to smoothies.

 

Pumpkin

Why it's good: Research has shown that certain antioxidants may help prevent arthritis, slow its progression and relieve pain by reducing inflammation associated with this condition. And pumpkin's bright-orange hue is a clue that it's rich in two of these antioxidants: beta-carotene and beta-cryptoxanthin. In fact, researchers from the UK found that people whose diets were high in beta-cryptoxanthin were half as likely to develop a form of inflammatory arthritis as those who ate very foods containing it.

 

Eat up! Try to eat one can of 100 percent pure pumpkin purée (not pumpkin pie filling!) every week. I make a "pudding" by stirring a dollop of pumpkin purée into vanilla yogurt along with a dash of cinnamon. You can also add a scoop of the puree to ground turkey meat sauce, taco filling or chili (the puree doesn't altar the taste).

 

Red bell pepper

Why it's good: Red bell peppers contain an impressive amount of inflammation-fighting carotenoids, but they also have more than 250 percent of the daily recommended amount of vitamin C. Research suggest that people who eat a diet low in vitamin C may be at greater risk for developing certain kinds of arthritis.

 

Eat up! Aim to have three red bell peppers a week. Mix pepper with cucumber, chickpeas and feta for a quick and easy lunch.

 

Making a difference

Sometimes it feels like we aren’t doing enough. So many people can use some help, you do what you can, but it never feels like it’s making a difference.

I walk my dogs every morning on the property. I live in the foothills and my property is dotted with pines and oak trees. I do several laps as my property isn’t all that big, but I do have a small creek and an irrigation canal and it does make for a lovely and peaceful walk.

This morning my mind wandered, (I call this a walking meditation) and I recalled an incident from my childhood. I grew up in the 60s .. yes a very long time ago!  I lived in a neighborhood and it was considered a nice upper middle class area. Of course at 10 years old I had no concept of those things. It was an area that us kids roamed freely, going from house to house to see if anyone could “play”. We didn’t have playdates back then, you just looked for bicycles in a front yard or listened to playing in the back. We had a large orchard to one side and we actually walked to school.

I happened to be wandering around and noticed a car I hadn’t seen before, it was old and a little rusty. My neighborhood wasn’t a place you drove through to get somewhere else, it was all winding streets and cul-de-sacs.  So an odd car would catch your attention. I had seen it driving around for a couple days and never saw it pull into a driveway. One afternoon I saw it parked in a cul-de-sac, and one of the little neighbor girls was talking to the person in the car. I was about 3 houses away and saw the door open. I remember I had a gut punch of panic when I yelled to the little girl of about 5 years old to RUN!  And she did, she took off like a flash and the car sped away, right past me. I wasn’t smart enough to get a license plate and I didn’t even look at the driver, I was running to make sure the little girl (I think her name was Shelly) was okay. She was frightened, but alright. We just sat on the lawn for a bit and talked, then she went inside.

You know, I don’t even think I told my mom. I didn’t really understand the concept of child predators at the time. I just had a feeling she was in great danger. I have no idea why I thought of that this morning. It was an odd vague memory I hadn’t pulled up in years. But as I was pondering that day, I thought about how much different that little girl’s life would be if I hadn’t yelled out. Something so simple, so basic, but made a difference, an impact I have no concept of reconciling.

I am not sharing this to get a pat on the back, heck, I was 10 years old. I am sharing this to remind us all that everything we do has a ripple effect. The simplest smile, the littlest complement, can change a person’s day. 

It is a good idea to pay attention to your surroundings, to help watch out for other’s children in public. Sometimes it takes a village. Sometimes it takes a young girl screaming one word. But all the time it takes sharing, caring and love.

Spring has sprung!

I love this time of year. I am a tax preparer and when tax season comes to a close it is time to start thinking about gardens, gathering herbs and plants, and basically playing in the dirt.
I grow a lot of my own food, and I like that it is natural and not full of chemicals. I have a couple vegetable gardens and an herb garden.
But first things first! I get my seeds in the ground or start my plants inside then it is time to harvest what Mother Nature has laid out for us.
I live in a place that has many "weeds" that have amazing healing affects. Dandelions, Sow Thistle, Horehound, Plantain just to name a few.
I go out every day and pick what is ready. I will either dry it for teas, make tinctures or infused oils.