Eating Green to Control Your Blood Sugar

Did you know that green veggies do a fabulous job of helping to control your blood sugar?  They can be especially helpful for people who have diabetes since blood sugar control is necessary for fighting this physical condition.  Several studies observing the effect of green veggies and their role in controlling blood sugar levels in Type 2 diabetics have recently come to light.  They observed that several different green veggies directly affect blood sugar levels.

Here are some of the highlights of what these studies have found:

1. Broccoli sprouts - A study published in the Journal of Medicinal Food found that broccoli sprouts directly increased antioxidant capacity while reducing oxidative stress, triglycerides, LDL (the bad type of cholesterol), insulin resistance, and high-sensitive C-reaction protein, which are all indicators of type 2 diabetes risk.

2. Barley grass - The University of Minnesota researched this little gem and found that it significantly lowered triglycerides and LDL cholesterol.

3. Avocados - This fruit is high in monounsaturated fat (good fat); Diabetes Care observed that a diet supplemented with avocados resulted in a 20% decline in triglycerides!  Wow!!

4. Kale and other leafy greens - A systematic review of six different studies appeared in the British Journal of Medicine; it observed that a diet rich in kale and leafy greens reduced the risk of diabetes by 14%.  Amazing!  Tulane University also completed a study observing over 71,000 women and the effects of a diet rich in leafy greens, and found a very similar result in the greens' effect on risk of diabetes.

This is wonderful news about how food can bring health to your body!  Food is truly medicine,  and it can help to make or break your health.  Choose to put the right things in your body.  Maybe start with trying to add some of these healthy greens in to your meals.  There are many ways to do this - juicing, smoothies, a supplement such as Juice Plus, and many more.  Choose to bring health to your body through what you put in it!

• Original article: Which Green Foods Help Fight Type 2 Diabetes

Enjoying Summer Fruit

As summer begins to settle in, it's a great time to enjoy fresh fruits and berries that we have not had as much access to during the winter months.  One of my favorites that I am looking forward to eating are fresh blueberries - delicious!  They are a welcome addition to my morning bowl of cereal.

As an added perk, blueberries also have some wonderful health benefits; mainly in the form of antioxidants:

1. They are full of disease-fighting nutrients and minerals, like zinc, selenium, copper, iron, and Vitamin C, to name a few.  These elements also target and eliminate free radicals that contribute to the aging process.

2. In one study from the University of Michigan, daily blueberry consumption in rats led to decreased stores of abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose levels.

3. Blueberries have also been found to promote urinary tract health, preserve vision, and aid in digestive health to relieve constipation.

4. In addition, several studies conducted by the Journal of Agricultural and Food Chemistry have shown a significant reduction in colon and ovarian cancer.

These are just a few of the researched benefits of incorporating blueberries into your diet.  One thing to keep in mind, though, is that enjoying blueberries should still be part of a diet well-balanced in fruits and vegetables!  It's important to remember there is no such thing as one "super-food" that you should eat to the exclusion of other parts of a well-balanced diet.

If you want to read more about the benefits of blueberries, the article below helps to shed some light on what the current research shows.  It is always a good idea to stay informed about your food choices from sources that are reliable!

Little Blue Fruit, Big on Health

Vibrams...Still Worth It!

Now that I have been using my Vibram toe shoes since February, I must say that I appreciate their value even more than when I wrote my first blog entry regarding them.  I've been wearing them for exercise, but also on a daily basis for casual wear.  I've been pretty pleased with how comfortable they are, and thought I'd share my top five reasons for never wanting to switch back to tennis shoes.

1. Running has become so much more comfortable than it used to be.  My feet feel lighter and aren't sore after longer distances, and my knees don't get sore.  I can't even imagine having to go back to tennis shoes to run!

2. No more lower back pain.  I wear my toe shoes daily, and I've noticed that my lower back doesn't get tired when I have to stand for longer periods of time.

3. My arches feel better.  I have very high arches and narrow feet, and have always been hard-pressed to find workout shoes where my arches don't cramp up halfway through an exercise session.  Since I've been wearing my toe shoes regularly, I haven't had any issues with getting cramps in the arches of my feet.

4. Versatility.  I can wear my toe shoes on the street, country roads, in the snow, and in the water.   They are hardy, dry out quickly, and I can wear them to do anything.  They even withstand the massive burrs we get around here!

5. A changed running style.  I am no longer a "heel-strike" runner.  I can tell the biggest difference in the way my Achilles tendons feel; they don't get as tight as they used to, and I no longer get bruises on my heels from hitting the pavement.

I strongly encourage you to try the toe shoes out and say "good-bye" to your tennis shoes.  It does take some time to transition from tennis shoes to toe shoes, but the end result is worth it.  Your legs and feet will thank you in the end!