Happy Thanksgiving Everyone!

Happy Thanksgiving Everyone!

Have a Happy and Healthy Thanksgiving!

To Your Health!

Autumn

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Could You Be Diabetic?

blood glucose meter

Type 1 diabetes is a disorder of the immune system in which the pancreas produces little or no insulin. Insulin allows our body to convert sugar from food into nutrients for cells. Type 2 diabetes is a condition in which the body resists insulin or doesn’t make enough insulin to maintain a normal glucose level. Prediabetes is a condition in which a person’s blood sugar levels are higher than normal; but it is not high enough to be considered type 2 diabetes.

To find out if you are at risk for diabetes, take the online screening test available through the CDC Diabetes Prevention Program at: http://www.cdc.gov/diabetes/prevention/factsheet.htm. Early detection can prevent serious problems caused by diabetes such as loss of eyesight, strokes and kidney damage. Untreated, type 1 diabetes and type 2 diabetes can be life threatening. If the test shows you could have prediabetes, make an appointment with your health care provider as soon as possible.

Everyone, especially those over 45, should know their numbers for the fasting glucose test and the hemoglobin A1c test. The fasting glucose test measures blood glucose in people who haven’t eaten in at least eight hours. Anyone with levels of 100-125 mg/dl indicates prediabetes.  They are also at a high risk for developing type 2 diabetes. The hemoglobin A1c test measures the amount of glucose in red blood cells. An A1c value of 5.7-6.4% indicates prediabetes.

Consistent daily low to moderate intensity exercise is our best “insurance” against developing prediabetes and diabetes. High intensity exercise is beneficial also, but don’t overexert yourself. Our bodies are more fragile as we age. Stick to a healthy diet. Diet affects weight, blood sugar and hour to hour glucose levels. Consume more fruits and veggies and stay away from junk food and sugared beverages. Studies prove that type 2 diabetes can be prevented or delayed by prediabetic patients who lose 5-7% of their weight, eat healthy and increase physical activity.

Doctors learn more about how our bodies regulate blood sugar each year. Exercise and food choices will always be crucial, but we can expect to see new medications and more sophisticated diabetes treatments in the future. Technology will also improve; providing a more convenient and comfortable way of testing blood glucose.

I care about your health and your future! Take the online screening test today!

Autumn (check me out at www.pacificnorthwesthealth.com)

Get to Know Your Veggies!

 

veggies 3   

Tomatoes are the world’s most popular fruit.  They are also cholesterol free.

Celery promotes a good night’s sleep because of the vitamins, mineral salts, and nutrients it contains.  It also has a calming effect on the central nervous system.

Carrots really are good for your eyes! They contain a very high level of Vitamin A, which improves vision; especially night vision.

Cucumbers are a good source of B vitamins and carbohydrates that can provide a quick pick-me-up in the afternoon.

Broccoli is one of the world’s healthiest foods.  It fights cancer as well as inflammation in the body. It assists the heart, stomach, liver, and eyes among other vital organs.

Snap Peas are high in fiber and reduce blood cholesterol levels. They are low in calories and a great snack for those trying to lose weight.

Yum!  Want to go to the farmer’s market with me? 😉

To your health!

Autumn ( check me out at www.pacificnorthwesthealth.com)

 

 

Garlic Doesn’t Only Keep the Vampires Away!

garlic

Have you been eating your daily dose of garlic

Garlic has long been praised as being healthy, but few people know what this food can truly do for your body besides boost immunity.  (And that’s a huge benefit right there!)

Did you know garlic can help with respiratory problems, allergies, toothaches and warts?  Did you know it fights athlete’s foot, boosts energy levels, supports digestion and fights diabetes?  Amazing!  What about the fact that it stabilizes blood sugar, blood cholesterol, increases the absorption of iron and zinc and is filled with antioxidants?  Sounds too good to be true, right?  It’s not!

Garlic is the forgotten Super-food!  Roast some garlic and throw it on your salad, in your rice or in a wrap tonight!

To your health!

Autumn (check me out @ www.pacificnorthwesthealth.com)

What’s the worst food EVER for your body?

woman thinking

If you were to ask me this question a few years ago my answer simply would have been, ” a donut.”  Donuts are loaded with carbs, trans fats and tons of sugar! I always felt like there was a brick in my stomach after eating one!  As bad as donuts are, that is not the answer.

The worst thing we can feed our body is in almost everyone’s kitchen.  It’s in almost every packaged food product.  We use it to cook with.  We use it to bake with.  It gets used every single day.  How scary is that?

So what is it??

Answer:  Vegetable Oil!   (Margarine is just as bad too, it’s made from these oils) 

Vegetable Oil is one of the most chemically altered foods in our diet; it’s made up of four different genetically modified seeds!  It was non-existent in the American diet until the early 1900s when new chemical processes allowed oils from seeds to be extracted.  Vegetable oil doesn’t separate naturally.  It’s very toxic and destroys our arteries; yet it’s called “Vegetable Oil” so many people think it is healthy.

Vegetable oils contain very high levels of polyunsaturated fats (PUFAs). Polyunsaturated fats are highly unstable and oxidize easily. Inflammation and mutation in cells occurs from oxidized fats. That oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, and PCOS.  That is not good news.

Throw your Vegetable Oil and Margarine Out!

Use Extra Virgin Olive Oil or Coconut Oil instead!

Olive oil is linked to longevity and can help your heart.  It’s full of polyphenols, a type of antioxidant that helps protect your cells. Your bones, digestive system, and brain also benefit from Olive oil.  Coconut oil is loaded with antioxidants, boosts immunity, relieves stress, benefits digestion and heart health, and is even good for you skin and hair!  Don’t eat processed or artificial food.  It’s terrible for your body!  Stick to a cleaner diet, and consumer foods that can be eaten in their original forms like apples and yams.

Take care of yourself, now and always.  To your health!

Autumn (check me out at www.pacificnorthwesthealth.com)

New Exciting Ways to Lose your Excess Weight

cold shower

Tired of old weight loss tricks?  Want to change it up?

Here are a few new tricks on how to lose weight!

1.  Try Ice therapy –it will helps boost your metabolism.  Put an ice pack on the back of your neck or on your head for 30 minutes a day, or take a cold shower.

2.  Eat 30 grams of protein within 30 minutes of waking.  (Cook your eggs and chicken the night before!)

3.  If you are going to pig out, do 2 minutes of squats within an hour of eating bad food.  This will boost your metabolism!

4.  Avoid overeating at restaurants.  Instead of ordering an unhealthy entrée, order a healthy appetizer with 2 sides of vegetables.

5.  Plan ahead.  Know what you are going to have for dinner and set it out before you leave for work.  When you have a plan ahead of time, it’s easier to skip going out to eat or ordering in after a stressful day.

Good luck!  I know you can do it!

Autumn (check me out at http://www.pacificnorthwesthealth.com)

How to Eat Healthy This Holiday Season

pom

Healthy Eating During the Holidays

by Autumn Pappas, Contributing Writer

“You can tell you ate too much for Thanksgiving when you have to let your bathrobe out.” –Jay Leno

We’ve all been there, it’s January and suddenly we realize we’ve overindulged a little too much during the holidays. Our bodies feel sluggish, our stomachs unsettled, our clothes a little too snug. Want to avoid the post-holiday slump this season? Here are some great tips on how to make your holidays healthier than ever before.

Start with substituting healthier ingredients in your favorite meals. Switch out a whole egg for two egg whites instead. This will add more protein to your meal and cut down on the saturated fat. Trade one cup of oil or butter for one cup of mashed bananas or unsweetened applesauce. Bananas and applesauce not only create an ideal consistency in baking recipes; they’re also loaded with fiber, vitamins and potassium. Protein packed plain Greek yogurt serves as a healthy replacement for sour cream or mayonnaise as well.

Skip the white and brown sugars while baking sweets this holiday season. Brown rice syrup, dates, blackstrap molasses, maple syrup and raw honey are great alternatives to table sugar. Carrying more nutrients than regular table sugar, these natural sugars digest in your body at slower rates. Therefore your blood glucose levels don’t rise and fall as quickly as they do with table sugar. Blackstrap molasses is also a good source of iron, calcium, potassium and magnesium.

Change up your cooking method. Steam vegetables instead of boiling them, and grill meat instead of frying it. Boiling food leaches out precious nutrients into the water, while steaming keeps all those powerful vitamins inside the food. Grilling meat versus frying it cuts the fat but not the flavor.

Lastly, try one of these tips to keep from packing on the pounds. Drink 8-10 ounces of water or chew a piece of gum at least 15 minutes before a meal. Both aid in weight loss by tricking your brain into thinking you’re already eating, therefore you eat less. Water will also help you digest your meal and reduce your chance of getting heartburn afterwards.

Here’s to a happy and healthy holiday season!

*My article was published in the November 2013 Issue of the “Voice” magazine

To your health!

Autumn (check me out at www.pacificnorthwesthealth.com)