It is the time of the year when candy is everywhere. I want candy, i don't need candy but my eyes say that i want candy, so with all that candy out there what should i pick????
Choose a Fun Size Kit Kat Bar
Fun Size bars are always a more responsible choice than having full-size candy bars, but having the Kit Kat Bar (a wafer-based rather than peanut butter-based bar) will save you 40 calories and 2 grams of carbs and sugar. Choose This: Kit Kat Wafer Bars, 1 snack-size bar (0.53 ounce) -- 70 calories, 4 g fat, 9 g carb (7 g sugar)
Choose Almond M&Ms
Regular milk chocolate M&Ms are made from pure milk chocolate, so they are carb- and sugar-dense. Almond M&Ms displace some of the chocolate by adding almonds to every piece, saving you 3 grams of carbs and 3 grams of sugar in each serving while incorporating some heart-healthy fats.
Choose This: Almond M&Ms, 1 snack-size bag (21 g) -- 110 calories, 6 g fat, 2 g saturated fat, 12 g carb (10 g sugar)
Choose Hershey's Dark Chocolate with Almonds
Dark chocolate contains heart-healthy antioxidants, but not all dark chocolate is created equal. Dove chocolate has 7 more grams of sugar per serving than the same amount of Hershey's Special Dark Chocolate with Almonds.
Choose This: Hershey's Special Dark with Almonds Nuggets, 3 nuggets (1.4 ounces) -- 165 calories, 15 g carb (12 g sugar)
Choose Sugar-Free Jelly Belly Gummy Bears
Fruity chewy candies can be fun to munch on, and they take longer to eat than a two-bite candy bar, but these fruity candies can contain plenty of hidden carbohydrates. Sugar-Free Jelly Belly Gummy Bears contain less than half the calories found in Skittles Original Fruit Candy and zero grams of sugar.
Choose This: Sugar-Free Jelly Belly Gummy Bears, 12 pieces, about 1/4 cup (20 g) -- 35 calories, 14 g carb (0 g sugar)
Choose a PayDay Bar
The combination of caramel, peanuts, and chocolate in these bars makes them so decadent that they should be a once-in-a-while treat. If you are going to splurge, choose the PayDay Bar and save 2.5 grams of saturated fat and 10 calories per snack-size bar.
Choose This: PayDay Bar, 1 snack-size bar (0.6 ounce) -- 80 calories, 1 g saturated fat, 10 g carb (8 g sugar)
Choose a Hershey's Take 5 Bar
Choosing a Hershey's Take 5 Bar is a win-win-win situation. Not only does it contain chocolate, pretzels, caramel, peanuts, and peanut butter, it also contains fewer carbs and less sugar than a Milky Way. Choose This: Hershey's Take 5 Bar, 1 snack-size bar (16 g) -- 90 calories, 10 g carb (7 g sugar)
Choose a Caramel Apple Pop
Suckers or pops are convenient treats that take a long time to eat -- which can make you feel like you are treating yourself to even more candy. Either of these chewy suckers will satisfy your sweet tooth, but the Caramel Apple Pops have 60 calories while the Sugar Daddy provides a whopping 170 calories.
Choose This: Caramel Apple Pops, 1 pop (0.6 ounce) -- 60 calories, 0.5 g fat, 0 g saturated, 15 g carb (10 g sugar)
Choose a Jolly Rancher Lollipop
Eating lollipops rather than pieces of chewy candy is a great way to slow down your sweets eating and possibly eat less. Hard candy (especially hard candy on a stick) takes a longer time to eat than chewy pieces of candy, which can cause you to eat less or feel more satisfied with the same amount.
Choose This: Jolly Rancher Lollipops, 1 piece (0.6 ounce) -- 60 calories, 16 g carb (13 g sugar)
Choose a Strawberry Twizzler Twist
Twizzlers Strawberry Twists are sweet, chewy, and fun to eat. One piece of Twizzlers also contains fewer calories and carbohydrates and less sugar than three pieces of Starburst Original Fruit Chews.
Choose This: Twizzlers Strawberry Twists, 1 regular-sized twist (0.4 ounce) -- 40 calories, 0 g fat, 9 g carb (5 g sugar)
Choose a Hershey's 100-Calorie Crisp Wafer Bar
Just a small handful of Nestle Buncha Crunch will set you back 180 calories and 25 grams of carbs. A Hershey's 100 Calorie Pretzel Bar only contains 100 calories and 13 grams of carbs, an indulgent chocolate and pretzel alternative.
Choose This: Hershey's 100 Calorie Crisp Wafer Bars, 1 bar (0.7 ounce) -- 100 calories, 5 g fat, 3 g saturated fat, 12 g carb (9 g sugar)
Choose Jolly Rancher Hard Candies
It is easy to toss a few pieces of bite-size candy in your mouth and not think anything of it. If you choose long-lasting hard candies with less sugar, they could wreak less havoc on your blood sugars. Jolly Rancher Hard Candies contain only 7 grams of sugar per 3 pieces, while 1 Fun Size bag of Skittles Wild Berry Candies contains 15 grams of sugar.
Choose This: Jolly Rancher Hard Candies, 3 pieces (0.5 ounce) -- 50 calories, 13 g carb (7g sugar)
Choose Sugar-Free Reese's Peanut Butter Cups
Need a sweet and salty, chocolatey and peanut buttery, rich and delicious treat? Look no further. Reese's provides the perfect diabetic-friendly treat in its Sugar-Free Mini Peanut Butter Cups, in which a serving provides only 145 calories and 0 grams of sugar.
Choose This: Reese's Sugar-Free Mini Peanut Butter Cups, 4 pieces (1.2 ounces) -- 145 calories, 22 g carb (0 g sugar)
Choose a Fruit by the Foot
Taffy can bring you back to your childhood with one delicious bite -- but why waste the calories when you don't have to? Try a Fruit by the Foot roll next time you get a craving for this chewy treat, and your sweet tooth will be satisfied.
Choose This: Fruit by the Foot Strawberry, 1 roll (0.7 ounce) -- 80 calories, 1 g fat, 0 g saturated, 17 g carb (9 g sugar)
Choose Sugar-Free York Peppermint Patties
Mint and chocolate treats get their appeal from having contrasting flavors -- sweet mint filling surrounded by a bittersweet chocolate coating. Stop your mint-chocolate craving with York Sugar-Free Peppermint Patties, which contain nearly one-third fewer calories than Junior Mints.
Choose This: York Sugar-Free Peppermint Patties, 2 pieces (0.9 ounce) -- 55 calories, 19 g carb (0 g sugar)
Tuesday, October 11, 2011
Wednesday, October 5, 2011
Dr Call
This morning while i was getting ready the dr called, and you guessed it!!! it was not good news apparently my white blood count is extremely high and i need to do a new cbc panel stat ... UGH what a horrible way to start the day ...
the reasons why your white blood count is high
Causes
By Mayo Clinic staff
A high white blood cell count usually indicates:
An increased production of white blood cells to fight an infection
A reaction to a drug that enhances white blood cell production
A disease of bone marrow, causing abnormally high production of white blood cells
An immune system disorder that increases white blood cell production
Specific causes of high white blood cell count include:
Acute lymphocytic leukemia
Acute myelogenous leukemia (AML)
Allergy, especially severe allergic reactions
Chronic lymphocytic leukemia
Chronic myelogenous leukemia
Drugs, such as corticosteroids and epinephrine
Hairy cell leukemia
Measles
Myelofibrosis
Other bacterial infections
Other viral infections
Polycythemia vera
Rheumatoid arthritisSmoking
Stress, such as severe emotional or physical stress
Tissue damage, such as from burns
Tuberculosis
Whooping cough
the reasons why your white blood count is high
Causes
By Mayo Clinic staff
A high white blood cell count usually indicates:
An increased production of white blood cells to fight an infection
A reaction to a drug that enhances white blood cell production
A disease of bone marrow, causing abnormally high production of white blood cells
An immune system disorder that increases white blood cell production
Specific causes of high white blood cell count include:
Acute lymphocytic leukemia
Acute myelogenous leukemia (AML)
Allergy, especially severe allergic reactions
Chronic lymphocytic leukemia
Chronic myelogenous leukemia
Drugs, such as corticosteroids and epinephrine
Hairy cell leukemia
Measles
Myelofibrosis
Other bacterial infections
Other viral infections
Polycythemia vera
Rheumatoid arthritisSmoking
Stress, such as severe emotional or physical stress
Tissue damage, such as from burns
Tuberculosis
Whooping cough
Thursday, September 15, 2011
How to Stop Over eating
In Diabetes Burnout, Dr. Polonsky shares five ways to solve binge eating:
1. Adjust your home environment to support your efforts.
2. Plan a more stimulating evening.
3. Unchain your overly restrictive daytime eating.
4. Schedule a regular evening snack.
5. Seek alternative methods for overcoming difficult emotions.
6. Reach out to your friends and family.
7. Increase your eating awareness.
1. Adjust your home environment to support your efforts.
2. Plan a more stimulating evening.
3. Unchain your overly restrictive daytime eating.
4. Schedule a regular evening snack.
5. Seek alternative methods for overcoming difficult emotions.
6. Reach out to your friends and family.
7. Increase your eating awareness.
Wednesday, September 14, 2011
Do you Overeat
Reason for overeating #2: Eyeball Hunger. If you eat unsatisfying foods during the day, you can get eyeball hunger. Even though you ate plenty of food, your body is unfulfilled and craving more. So ask yourself: are you enjoying the food you eat?
Reason for overeating #3: Evening Boredom. Are you feeling lonely or bored at night, mindlessly watching TV, and wishing you had something to do? You may find yourself aimlessly wandering into the kitchen and eating. This is understandly stimulating. But it's not effective at relieving boredom.
Commit to yourself that you won't eat in front of the TV or while doing other activities
Reason for overeating #4: Unconscious Eating. Do you watch TV with a bag of chips and find it suddenly empty? When you link non-food activities like watching TV or surfing the internet to eating, you set yourself up for overeating.
Reason for overeating #5: Difficult Emotions. Difficult emotions like anger, sadness, anxiety, frustration, or loneliness can urge you to seek comfort in eating. Eating "comfort foods" is calming in children and adults. But the calm doesn't last long, and it doesn't solve the problem.
Tuesday, August 30, 2011
Changing behavior
Stanford Professor BJ Fogg, one of the world's leading experts on changing behavior. Here are three scientifically proven ways to form a new habit:
1. Increase your motivation. (HMMMMMMM what can i do to increase my motivation which as of recently has tanked )
2. Make your desired behavior easier to do. (but i don't like exercise so how do i make it easier to do when i dont' like to do it at all)
3. Achieve a smaller goal first.
(five pounds)
Think about your goals. How can you motivate yourself? Can you announce your goal and put your ego on the line? Can you setup your environment so your goal is easier? Can you take one small step forward today?
1. Increase your motivation. (HMMMMMMM what can i do to increase my motivation which as of recently has tanked )
2. Make your desired behavior easier to do. (but i don't like exercise so how do i make it easier to do when i dont' like to do it at all)
3. Achieve a smaller goal first.
(five pounds)
Think about your goals. How can you motivate yourself? Can you announce your goal and put your ego on the line? Can you setup your environment so your goal is easier? Can you take one small step forward today?
Monday, July 4, 2011
Losing Weight -- a great article i found
1.) Focus on a change of heart, not a change of mind. Losing weight through changing what and how much you eat doesn't happen because you rationally decide to lose weight. You have to have a change of heart; that is, you must get in touch with your deepest, heartfelt desires.
Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you've made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.
2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn't happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.
Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin -- which is nonsense!
3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?
What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.
4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won't repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn't working.
5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can't make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.
You must, however, ask for the support you need. Don't assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren't on the same page as you. Social pressure can work for you or against you. Hang out with the right people.
Your motivation may not be positive. Indeed, it may stem from a fear of loss. For example, you may not want to get sick. Or you may not want to be ostracized. To get in touch with your motivation, think about the negative consequences of not changing as well as the positive ones. Getting fit must become a priority and your life must be organized accordingly. Nobody can change you but you, and once you've made the changes, you need to stay focused. Successful individuals keep their motivation in the forefront of their minds all the time.
2.) Practice self-discipline. Self-control is a muscle that, like other muscles, needs exercise and strengthening. Change doesn't happen because you want it to happen. Each time you resist temptation, you are developing greater self-control. Success breeds success. Facing down temptations builds strength for future decision moments. Some of my clients throw away their favorite food as a symbolic act that shows they have control over the food and not the other way round.
Self-discipline is required for behavior change, but does that mean that the lack of self-discipline causes obesity? No. That would be like saying aspirin helps a headache go away, so headaches are caused by a lack of aspirin -- which is nonsense!
3.) Eliminate or reduce sugary, fat-laden foods. Such foods create physical changes at a cellular level that alter how our brains and bodies react. When analyzing your level of addiction, consider both physical dependence (changes at the cellular level) and psychological dependence (the habitual repetition of a behavior in an attempt to satisfy an emotional need). For example, how often do you use a sugary treat to lift your spirits?
What is often misunderstood is that these dependences exist on a continuum. You can be mildly, moderately or severely dependent, and the degree of dependence determines how difficult it will be to change.
4.) Make history your teacher, not your jailer. You can learn from your mistakes. Instead of [beating yourself up] when you fail to keep your promises to yourself, seek to gain self-knowledge so you won't repeat the error. No one is perfect. Be sure to acknowledge what you are doing right, not just what isn't working.
5.) Surround yourself with friends, family and colleagues who will support your effort. Getting fit and losing weight absolutely require others. Although you alone can make the changes you need to make, you can't make the changes alone. Not only in terms of eating, but in all areas of our lives, we are much more influenced by other people than we imagine. One of the most potent forces for positive change is the emotional support of the individuals who surround you.
You must, however, ask for the support you need. Don't assume that others know what would be most helpful to you. Similarly, you need to avoid those people who aren't on the same page as you. Social pressure can work for you or against you. Hang out with the right people.
Wednesday, April 27, 2011
Dr Phil Mc Graw - "The Ultimate Weight Solution" - Chapter 1
I started chapter one on 4/12/11
Introduction is done:
I hope that these books truly give me the skills to a better me :)
Putting Your Weight on Project status:
PROJECT STATUS means that you do not neglect to take care of yourself first
STEP 1
Determine your get real weight
--- my get real weight is 150 - 165
STEP 2
Check and record your current weight and waist measurements
---weight 221
---waist
STEP 3
Clear your environment of "low-reponse cost, low-yield food"
in plain terms these are foods that you just gulp and gain - easily ingesdted, overly convenient and requiring little or no preparation on your part
---funny thing as i read the list many of the items on there I was told to keep near me for a quick snack like nuts and peanut butter, so this step is going to be hard
STEP 4
Stock your kitchen with "high-response cost, high-yield foods"
--- i will study the list and get back to you
STEP 5
Prioritize exercise into your life
aerobic and weight lifting 3 to 4 times a week
---it was interesting that he writes about lifting weights, i always thought that it would be counter productive to lift weights if i wanted to lose weight as lifting weights build muscle and muscle weighs more than fat ... but it is a must so it looks like i need to sit down and write out a plan ... hmmmmmmmm
STEP 6
create accountability
we all need teammates to give us a push
your team mate is the person that you will at least once a week if not daily report on your compliance with your food plan and your exercise programs and the number of pounds you have lost
--- i have 2 team mates on line - thanks kim and michelle ... hoping to add a few team mates that live a little closer
--- KEEP A PERSONALIZED FOOD DIARY (i will do this on the blog)
this will help keep track of where your calories go and what you can do to make yourself healthier
use the food diary to meal plan
Introduction is done:
I hope that these books truly give me the skills to a better me :)
Putting Your Weight on Project status:
PROJECT STATUS means that you do not neglect to take care of yourself first
STEP 1
Determine your get real weight
--- my get real weight is 150 - 165
STEP 2
Check and record your current weight and waist measurements
---weight 221
---waist
STEP 3
Clear your environment of "low-reponse cost, low-yield food"
in plain terms these are foods that you just gulp and gain - easily ingesdted, overly convenient and requiring little or no preparation on your part
---funny thing as i read the list many of the items on there I was told to keep near me for a quick snack like nuts and peanut butter, so this step is going to be hard
STEP 4
Stock your kitchen with "high-response cost, high-yield foods"
--- i will study the list and get back to you
STEP 5
Prioritize exercise into your life
aerobic and weight lifting 3 to 4 times a week
---it was interesting that he writes about lifting weights, i always thought that it would be counter productive to lift weights if i wanted to lose weight as lifting weights build muscle and muscle weighs more than fat ... but it is a must so it looks like i need to sit down and write out a plan ... hmmmmmmmm
STEP 6
create accountability
we all need teammates to give us a push
your team mate is the person that you will at least once a week if not daily report on your compliance with your food plan and your exercise programs and the number of pounds you have lost
--- i have 2 team mates on line - thanks kim and michelle ... hoping to add a few team mates that live a little closer
--- KEEP A PERSONALIZED FOOD DIARY (i will do this on the blog)
this will help keep track of where your calories go and what you can do to make yourself healthier
use the food diary to meal plan
Thursday, April 14, 2011
Sleep Step 9
Step 9: The Rest of Your Life
Give your body some time to adjust to the changes you're making: cutting caffeine, quitting smoking, limiting alcohol consumption, establishing a patterned bedtime, incorporating exercise into your daily routine and transforming your bedroom into a sleep sanctuary.
Getting 7 hours of sleep a night will help you look and feel younger, improve circulation, help lower blood pressure, reduce levels of stress and inflammation, strengthen your immune system, improves memory and helps to control body weight.
If after 4 weeks (longer if you're attempting to quit smoking) you don't see a marked improvement in your sleep pattern, speak to your doctor about your circumstances. If you're taking medications, that could be affecting the way you sleep - or you could simply need professional help to de-stress and identify those life factors that are prohibiting you from getting the sleep your body so desperately needs.
Give your body some time to adjust to the changes you're making: cutting caffeine, quitting smoking, limiting alcohol consumption, establishing a patterned bedtime, incorporating exercise into your daily routine and transforming your bedroom into a sleep sanctuary.
Getting 7 hours of sleep a night will help you look and feel younger, improve circulation, help lower blood pressure, reduce levels of stress and inflammation, strengthen your immune system, improves memory and helps to control body weight.
If after 4 weeks (longer if you're attempting to quit smoking) you don't see a marked improvement in your sleep pattern, speak to your doctor about your circumstances. If you're taking medications, that could be affecting the way you sleep - or you could simply need professional help to de-stress and identify those life factors that are prohibiting you from getting the sleep your body so desperately needs.
No more naps at work
Michelle, has told me no more naps at work, when i feel sluggish and tired i am suppose to get up and go for a walk ... so that is what i have been doing :) thanks for the motivation michelle.
Monday, April 11, 2011
Weigh in
I can't seem to stick to a weight loss plan :(
When i weighed in yesterday i am at the heaviest i have ever been and that discourages me .. being 225 is JUST YUCKKY!
Last week i ordered the Dr. Phil the ultimate weight solution book series and intend on taking control of my life.
Today my goal is just five pounds :)
Today my goal is to read chapter one
I will blog this journey :)
When i weighed in yesterday i am at the heaviest i have ever been and that discourages me .. being 225 is JUST YUCKKY!
Last week i ordered the Dr. Phil the ultimate weight solution book series and intend on taking control of my life.
Today my goal is just five pounds :)
Today my goal is to read chapter one
I will blog this journey :)
Monday, March 14, 2011
Step 8
Step 8: Find Fatigue Fighters
Replace your afternoon caffeine lift with something that is not only better for you, it's cheaper! Aromatherapy can wake up certain parts of the brain, and by inhaling some fresh lemon you can give yourself a lemon lift without spending $5 at Starbucks. If you're also trying to lose some weight to improve your sleep hygiene, squeeze that lemon into hot water in the winter or seltzer in the summer for a calorie-free afternoon pick-me-up.
Another Dr. Oz fatigue-fighting tip is to counteract the energy drain caused by a heavy lunch with a preemptive multivitamin. Vitamins C and E open arteries and increase circulation; heavy meals laden with fat constrict arteries and make you sleepier.
Boost your energy by taking D-ribose, or ribose, daily. Some research has found that natural D-ribose supplements can significantly improve energy. It's available in pill or powder form and is an essential energy source for your cells.
Another Dr. Oz fatigue-fighting tip is to counteract the energy drain caused by a heavy lunch with a preemptive multivitamin. Vitamins C and E open arteries and increase circulation; heavy meals laden with fat constrict arteries and make you sleepier.
Boost your energy by taking D-ribose, or ribose, daily. Some research has found that natural D-ribose supplements can significantly improve energy. It's available in pill or powder form and is an essential energy source for your cells.
Monday, February 14, 2011
Sleep Step 7
Step 7: You Snooze; You Lose
One surefire way to fight your fatigue is to ban the snooze button. You've decided what time you are going to get up every day - and that does not mean 15 minutes early and snoozing until it's time to get out of bed.
Sleep involves several stages: REM sleep is accompanied by vivid dreams and memory consolidation; the third and fourth stages of sleep are deep and restorative. Each night you cycle through these stages. When you hit the snooze button, you alternate between wakefulness and light sleep, which might feel comforting - but there is no physical or mental benefit from this. Set your alarm later and get more REM or quality sleep.
Sleep involves several stages: REM sleep is accompanied by vivid dreams and memory consolidation; the third and fourth stages of sleep are deep and restorative. Each night you cycle through these stages. When you hit the snooze button, you alternate between wakefulness and light sleep, which might feel comforting - but there is no physical or mental benefit from this. Set your alarm later and get more REM or quality sleep.
Sunday, February 13, 2011
Weight Check in
Tomorrow is weight check in ... it is the day that i start doing something about this weight ... which means tomorrow night i will have to find my gym membership card ... HMMMMMMMMM wonder where it is
Friday, February 11, 2011
More tips for reducing Cholesterol
1. Set a target.
You know you've got to get your cholesterol number down, but how low do you need to go? That depends on several factors, including your personal and family history of heart disease, as well as whether you have cardiovascular risk factors, such as obesity, high blood pressure, diabetes, and smoking.
If your risk is deemed high, "most doctors will treat for a target LDL of less than 70," says James Beckerman, MD, a cardiologist in private practice in Portland, Ore. If your risk is moderate, a target LDL of under 130 is generally OK, Beckerman says. If your risk is low, less than 160 is a reasonable target. "The trend now is to treat people earlier, especially if they have two or more risk factors," he says.
2. Consider medication.
Lifestyle modifications make sense for anyone with elevated cholesterol. But if your cardiovascular risk is high, you may also need to take a cholesterol-lowering drug. Michael Richman, MD, medical director of the Center for Cholesterol Management in Los Angeles, calls drug therapy "the only thing that will work fast" to lower high cholesterol. "Everyone should do the basics, like stopping smoking and losing weight," Richman tells WebMD. "But these things lower the risk only modestly. They're nothing to write home about."
Beckerman agrees. "Lifestyle modifications are important, but we should also be emphasizing the benefits of medication when appropriate," he says.
Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals. "Statins can lower LDL cholesterol by 20% to 50%" says Pamela Peeke, MD, assistant professor of medicine at the University of Maryland School of Medicine in Baltimore.
3. Get moving.
In addition to lowering LDL "bad" cholesterol, regular physical activity can raise HDL "good" cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking.
Robert Harrington, MD, professor of medicine at Duke University School of Medicine in Durham, N.C., urges his patients to go for a 45-minute walk after supper.
Peeke tells WebMD, "I ask people to get a pedometer and aim for 10,000 steps a day. If you work at a desk, get up and walk around for five minutes every hour."
Whatever form your exercise takes, the key is to do it with regularity. "Some experts recommend seven days a week, although I think five days is more realistic," Richman says.
4. Avoid saturated fat.
Doctors used to think that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. But now it's clear that dietary cholesterol isn't the main culprit. "Eggs don't do all that much [to raise cholesterol]," Beckerman says. "You don't want to be throwing down six eggs a day, but recent data suggest that it's really saturated fat" that causes increases in cholesterol. And if you cooked your eggs in a slab of butter, don't overlook the fat in the butter.
"One of the first things to do when you're trying to lower your cholesterol level is to take saturated fat down a few notches," says Elaine Magee, MPH, RD, the author of several nutrition books, including the forthcoming Tell Me What to Eat If I Have Heart Disease. "The second thing to do is to start eating more 'smart' fats," Magee says. She recommends substituting canola oil or olive oil for vegetable oil, butter, stick margarine, lard, or shortening while cutting back on meat and eating more fish.
5. Eat more fiber.
Fruits and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol. Beckerman says it "acts like a sponge to absorb cholesterol "in the digestive tract. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.
6. Go fish.
Fish and fish oil are chockablock with cholesterol-lowering omega-3 fatty acids. "Fish oil supplements can have a profound effect on cholesterol and triglycerides," Beckerman says. "There's a lot of scientific evidence to support their use." Fish oil is considered to be quite safe, but check with your doctor first if you are taking an anti-clotting medication.
Magee recommends eating fish two or three times a week. "Salmon is great, as it has lots of omega-3s,"she says. But even canned tuna has omega-3s, and it's more consumer-friendly. The American Heart Association also recommends fish as the preferable source of omega-3s, but fish oil capsule supplements can be considered after consultation with your physician. Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.
7. Drink up.
Moderate consumption of alcohol can raise levels of HDL "good" cholesterol by as much as 10%. Doctors say up to one drink a day makes sense for women, up to two a day for men. But given the risks of excessive drinking, the American Heart Association cautions against increasing your alcohol intake or starting to drink if you don't already.
8. Drink green.
Magee suggests green tea as a healthier alternative to sodas and sugary beverages. Indeed, research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol. In a small-scale study conducted recently in Brazil, people who took capsules containing a green tea extract experienced a 4.5% reduction in LDL cholesterol.
9. Eat nuts.
Extensive research has demonstrated that regular consumption of nuts can bring modest reductions in cholesterol. Walnuts and almonds seem particularly beneficial. But nuts are high in calories, so limit yourself to a handful a day, experts say.
10. Switch spreads.
Recent years have seen the introduction of margarine-like spreads and other foods fortified with cholesterol-lowering plant compounds known as stanols.
11. Don't smoke.
Smoking lowers levels of HDL "good" cholesterol and is a major risk factor for heart disease.
You know you've got to get your cholesterol number down, but how low do you need to go? That depends on several factors, including your personal and family history of heart disease, as well as whether you have cardiovascular risk factors, such as obesity, high blood pressure, diabetes, and smoking.
If your risk is deemed high, "most doctors will treat for a target LDL of less than 70," says James Beckerman, MD, a cardiologist in private practice in Portland, Ore. If your risk is moderate, a target LDL of under 130 is generally OK, Beckerman says. If your risk is low, less than 160 is a reasonable target. "The trend now is to treat people earlier, especially if they have two or more risk factors," he says.
2. Consider medication.
Lifestyle modifications make sense for anyone with elevated cholesterol. But if your cardiovascular risk is high, you may also need to take a cholesterol-lowering drug. Michael Richman, MD, medical director of the Center for Cholesterol Management in Los Angeles, calls drug therapy "the only thing that will work fast" to lower high cholesterol. "Everyone should do the basics, like stopping smoking and losing weight," Richman tells WebMD. "But these things lower the risk only modestly. They're nothing to write home about."
Beckerman agrees. "Lifestyle modifications are important, but we should also be emphasizing the benefits of medication when appropriate," he says.
Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals. "Statins can lower LDL cholesterol by 20% to 50%" says Pamela Peeke, MD, assistant professor of medicine at the University of Maryland School of Medicine in Baltimore.
3. Get moving.
In addition to lowering LDL "bad" cholesterol, regular physical activity can raise HDL "good" cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking.
Robert Harrington, MD, professor of medicine at Duke University School of Medicine in Durham, N.C., urges his patients to go for a 45-minute walk after supper.
Peeke tells WebMD, "I ask people to get a pedometer and aim for 10,000 steps a day. If you work at a desk, get up and walk around for five minutes every hour."
Whatever form your exercise takes, the key is to do it with regularity. "Some experts recommend seven days a week, although I think five days is more realistic," Richman says.
4. Avoid saturated fat.
Doctors used to think that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. But now it's clear that dietary cholesterol isn't the main culprit. "Eggs don't do all that much [to raise cholesterol]," Beckerman says. "You don't want to be throwing down six eggs a day, but recent data suggest that it's really saturated fat" that causes increases in cholesterol. And if you cooked your eggs in a slab of butter, don't overlook the fat in the butter.
"One of the first things to do when you're trying to lower your cholesterol level is to take saturated fat down a few notches," says Elaine Magee, MPH, RD, the author of several nutrition books, including the forthcoming Tell Me What to Eat If I Have Heart Disease. "The second thing to do is to start eating more 'smart' fats," Magee says. She recommends substituting canola oil or olive oil for vegetable oil, butter, stick margarine, lard, or shortening while cutting back on meat and eating more fish.
5. Eat more fiber.
Fruits and vegetables, including whole grains, are good sources not only of heart-healthy antioxidants but also cholesterol-lowering dietary fiber. Soluble fiber, in particular, can help lower cholesterol. Beckerman says it "acts like a sponge to absorb cholesterol "in the digestive tract. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.
6. Go fish.
Fish and fish oil are chockablock with cholesterol-lowering omega-3 fatty acids. "Fish oil supplements can have a profound effect on cholesterol and triglycerides," Beckerman says. "There's a lot of scientific evidence to support their use." Fish oil is considered to be quite safe, but check with your doctor first if you are taking an anti-clotting medication.
Magee recommends eating fish two or three times a week. "Salmon is great, as it has lots of omega-3s,"she says. But even canned tuna has omega-3s, and it's more consumer-friendly. The American Heart Association also recommends fish as the preferable source of omega-3s, but fish oil capsule supplements can be considered after consultation with your physician. Plant sources of omega-3s include soybeans, canola, flaxseeds, walnuts, and their oils, but they don't provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.
7. Drink up.
Moderate consumption of alcohol can raise levels of HDL "good" cholesterol by as much as 10%. Doctors say up to one drink a day makes sense for women, up to two a day for men. But given the risks of excessive drinking, the American Heart Association cautions against increasing your alcohol intake or starting to drink if you don't already.
8. Drink green.
Magee suggests green tea as a healthier alternative to sodas and sugary beverages. Indeed, research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol. In a small-scale study conducted recently in Brazil, people who took capsules containing a green tea extract experienced a 4.5% reduction in LDL cholesterol.
9. Eat nuts.
Extensive research has demonstrated that regular consumption of nuts can bring modest reductions in cholesterol. Walnuts and almonds seem particularly beneficial. But nuts are high in calories, so limit yourself to a handful a day, experts say.
10. Switch spreads.
Recent years have seen the introduction of margarine-like spreads and other foods fortified with cholesterol-lowering plant compounds known as stanols.
11. Don't smoke.
Smoking lowers levels of HDL "good" cholesterol and is a major risk factor for heart disease.
Thursday, February 10, 2011
Cholesterol and Heart Disease
In the annual physical, your doctor checks your cholesterol levels. But what is it? And what do the numbers say about your health?
Cholesterol is a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins. Low-density lipoproteins (LDL) are bad because they can lead to a buildup of plaque in arteries.
A mass of plaque can narrow your arteries and restrict blood flow – much like trying to sip juice through a clogged straw. Eventually, the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!
High-density lipoproteins (HDL), on the other hand, are good because they pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted.
A total blood cholesterol level of 200 and above is cause for concern, according to the American Heart Association.
Try these 8 super-foods. Aim to eat all eight daily.
1. Oatmeal
Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.
How to sneak it in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan and it’s easy to mix into homemade bread, muffin and pancake batter.
2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – which prevent the oxidation of LDL, a precursor to plaque buildup.
How to sneak it in: Eat almonds with their skins, which pack a hefty dose of flavonoids. Stir a handful into yogurt or spread two tablespoons of almond butter on whole-wheat bread.
3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.
How to sneak it in: Eat ground flaxseeds rather than whole ones, because your body can better absorb its nutrients. Brill likes to sprinkle them into her morning oatmeal. New studies also show that whole flaxseeds are better than flaxseed oil for lowering cholesterol.
4. Garlic
Garlic impedes the liver’s ability to make cholesterol.
How to sneak it in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.
5. Phytosterol-Containing Foods
Phytosterols are a fat found in plant foods such as fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking it from your intestinal cells.
How to sneak it in: Even a vegetarian diet provides no more than 300-400 mg of plant sterols a day.
So supplement this with foods containing added phytosterols – chocolate bars, margarine, cheese, granola bars and cookies, to name a few – but keep an eye on saturated fat and trans-fat content.
6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants that help prevent plaque buildup.
How to sneak it in: Chop, slice or dice ’em, but leave the peel on for maximum health benefits.
7. Beans
Beans contain a special soluble fiber that’s fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and inhibit LDL cholesterol production.
8. Soy Protein
Soy protein contains phytoestrogens – compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream.
How to sneak it in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soy nuts with dried fruit for an energy-boosting trail mix.
Two More Tips
A healthy diet isn’t your only defense against cholesterol.
“Every step works to lower cholesterol in a specific way,” Brill says. “By combining them all, you get an extremely powerful LDL-lowering approach.”
Here are two of her favorite non-food-related tips:
9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that prevents cholesterol from entering intestinal cells. This fiber soaks up cholesterol so you excrete it rather than absorb it into your body. It’s “the most powerful LDL-lowering viscous soluble fiber in existence,” Brill says. How to sneak it in: Adults should consume 10-25 grams of soluble fiber a day, advises the National Cholesterol Education Program, but most get only 3-4 grams.
Brill says you should get half your fiber from a supplement and the rest from food.
Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or diarrhea.
Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.
Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.
10. Work Up a Sweat
Brisk exercise speeds blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).
How to sneak it in: You don’t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim for 10,000 steps a day.
Cholesterol is a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins. Low-density lipoproteins (LDL) are bad because they can lead to a buildup of plaque in arteries.
A mass of plaque can narrow your arteries and restrict blood flow – much like trying to sip juice through a clogged straw. Eventually, the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!
High-density lipoproteins (HDL), on the other hand, are good because they pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted.
A total blood cholesterol level of 200 and above is cause for concern, according to the American Heart Association.
Try these 8 super-foods. Aim to eat all eight daily.
1. Oatmeal
Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.
How to sneak it in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan and it’s easy to mix into homemade bread, muffin and pancake batter.
2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – which prevent the oxidation of LDL, a precursor to plaque buildup.
How to sneak it in: Eat almonds with their skins, which pack a hefty dose of flavonoids. Stir a handful into yogurt or spread two tablespoons of almond butter on whole-wheat bread.
3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.
How to sneak it in: Eat ground flaxseeds rather than whole ones, because your body can better absorb its nutrients. Brill likes to sprinkle them into her morning oatmeal. New studies also show that whole flaxseeds are better than flaxseed oil for lowering cholesterol.
4. Garlic
Garlic impedes the liver’s ability to make cholesterol.
How to sneak it in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.
5. Phytosterol-Containing Foods
Phytosterols are a fat found in plant foods such as fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking it from your intestinal cells.
How to sneak it in: Even a vegetarian diet provides no more than 300-400 mg of plant sterols a day.
So supplement this with foods containing added phytosterols – chocolate bars, margarine, cheese, granola bars and cookies, to name a few – but keep an eye on saturated fat and trans-fat content.
6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants that help prevent plaque buildup.
How to sneak it in: Chop, slice or dice ’em, but leave the peel on for maximum health benefits.
7. Beans
Beans contain a special soluble fiber that’s fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and inhibit LDL cholesterol production.
8. Soy Protein
Soy protein contains phytoestrogens – compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream.
How to sneak it in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soy nuts with dried fruit for an energy-boosting trail mix.
Two More Tips
A healthy diet isn’t your only defense against cholesterol.
“Every step works to lower cholesterol in a specific way,” Brill says. “By combining them all, you get an extremely powerful LDL-lowering approach.”
Here are two of her favorite non-food-related tips:
9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that prevents cholesterol from entering intestinal cells. This fiber soaks up cholesterol so you excrete it rather than absorb it into your body. It’s “the most powerful LDL-lowering viscous soluble fiber in existence,” Brill says. How to sneak it in: Adults should consume 10-25 grams of soluble fiber a day, advises the National Cholesterol Education Program, but most get only 3-4 grams.
Brill says you should get half your fiber from a supplement and the rest from food.
Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or diarrhea.
Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.
Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.
10. Work Up a Sweat
Brisk exercise speeds blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).
How to sneak it in: You don’t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim for 10,000 steps a day.
Wednesday, February 9, 2011
Step 6
Step 6: Go Back to Sleep
More often than not, we are awakened at least once a night: we can't keep ourselves from waking, but we can help ourselves to go back to sleep.
Here are some tips to keep minor disturbances from interfering with a full night's sleep:
Keep a notebook and pen on your bedside table. Begin writing to-dos and reminders an hour before bed so that you aren't compiling a mental list for the next day. If you awake suddenly remembering an important task, write it down rather than trying to commit it to memory.
Keep a glass of water on your bedside table so that you don't have to get up and go to the kitchen if you are thirsty.
Try counting backwards from 300 by 3s. Simple math can keep our thoughts from wondering and yet isn't so difficult that it will frustrate you.
Use progressive relaxation, a technique that involves tightening and relaxing groups of muscles. Start with the hands and move up to the arms, shoulders, neck, and head, and then down to the legs and feet.
If you're still awake after 15 minutes, get up and do something quiet, like reading a book. Don't turn on the TV or read the latest Facebook updates. You have to let your body and mind slow down to be able to slip into sleep - so that means quiet activities only.
More often than not, we are awakened at least once a night: we can't keep ourselves from waking, but we can help ourselves to go back to sleep.
Here are some tips to keep minor disturbances from interfering with a full night's sleep:
Keep a notebook and pen on your bedside table. Begin writing to-dos and reminders an hour before bed so that you aren't compiling a mental list for the next day. If you awake suddenly remembering an important task, write it down rather than trying to commit it to memory.
Keep a glass of water on your bedside table so that you don't have to get up and go to the kitchen if you are thirsty.
Try counting backwards from 300 by 3s. Simple math can keep our thoughts from wondering and yet isn't so difficult that it will frustrate you.
Use progressive relaxation, a technique that involves tightening and relaxing groups of muscles. Start with the hands and move up to the arms, shoulders, neck, and head, and then down to the legs and feet.
If you're still awake after 15 minutes, get up and do something quiet, like reading a book. Don't turn on the TV or read the latest Facebook updates. You have to let your body and mind slow down to be able to slip into sleep - so that means quiet activities only.
Good News / Bad News
A1C down to 7.1
Cholesterol up ... so here goes the battle to reduce that ... look for some upcoming interesting stuff about cholesterol
Cholesterol up ... so here goes the battle to reduce that ... look for some upcoming interesting stuff about cholesterol
Tuesday, February 8, 2011
Cholesterol
I have not been taking my cholesterol meds for some time as when i take them i get horrible horrible leg cramps and all i can get from the doctor is to stretch which does not help. I have been trying to do things on my own so today's test will see if i am better than prior tests :)
CHOLESTEROL 272 184 275 242
CHOLESTEROL/HIGH DENSITY LIPOPROTEIN
7.0 4.0 6.3 6.1
HDL 39 46 44 40
LDL CALCULATED 168 90 166 153
TRIGLYCERIDE 323 241 327 245
HDL cholesterol level. This is the "good" cholesterol.
LDL cholesterol level. This is the "bad" cholesterol.
| 10/22/2008 | 2/19/2009 | 5/12/2010 | 9/14/2010 |
|---|
CHOLESTEROL 272 184 275 242
CHOLESTEROL/HIGH DENSITY LIPOPROTEIN
7.0 4.0 6.3 6.1
HDL 39 46 44 40
LDL CALCULATED 168 90 166 153
TRIGLYCERIDE 323 241 327 245
HDL cholesterol level. This is the "good" cholesterol.
LDL cholesterol level. This is the "bad" cholesterol.
HGBA1C
Last night i fasted .. fasting is a hard thing to do it really throws my whole system outta wack but i did it ... these are prior results i am sure hoping for a much better result than the last time :)
HGBA1C Standard range
11/3/2008 7.1
2/19/2009 7.2
7/28/2009 6.6
5/12/2010 8.6
9/14/2010 8.0
HGBA1C Standard range
11/3/2008 7.1
2/19/2009 7.2
7/28/2009 6.6
5/12/2010 8.6
9/14/2010 8.0
Monday, February 7, 2011
Weight
Got on the scale this am and really didn't like what i saw ... it is time to do something about it !!! only I can do something about it!!!
I am at 213 the heaviest i have been since my wedding ... and now since my sugars seem to be under control it is time to get this weight OFF OFF OFF ....
I am at 213 the heaviest i have been since my wedding ... and now since my sugars seem to be under control it is time to get this weight OFF OFF OFF ....
Retinopathy
****been having blurred vision might be worth another check ?????
Combating Retinopathy
Prevention is crucial in keeping your eyes healthy
By Erika Gebel, PhD
Spotting Symptoms
Early detection and treatment are keys for preventing vision loss in people with diabetic eye disease. A common symptom is blurred vision, which can be caused by macular edema or blood vessel growth on the retina. Leaky blood vessels may make floating spots appear or increase in the field of vision. Even though blurred vision or spots may go away, these symptoms require a prompt checkup by a doctor familiar with diabetic eye disease. Failing peripheral vision may signal glaucoma, while overall blurriness could indicate cataracts.
The American Diabetes Association recommends that people over 10 years old with type 1 diabetes should have a comprehensive eye exam within five years of diagnosis and then each year. People with type 2 should be tested shortly after diagnosis (since many will already have had diabetes for years) and then annually. Pregnant women with preexisting diabetes are at particular risk for eye disease, and ADA recommends an examination during the first trimester of pregnancy.
During an eye exam, the doctor will test vision, check eye pressure, and dilate the pupils to allow a thorough inspection of the retina and optic nerve. Sometimes a doctor injects a special dye into a patient’s arm that travels to the eyes, making the blood vessels easier to examine.
Getting Treatment
People who have had diabetes longer, are older, and have poor blood glucose control are all more likely than others to get diabetic eye diseases. High blood pressure is thought to worsen retinopathy, because it stresses the capillaries in the eyes. Studies show that optimal control of blood glucose and blood pressure can reduce the risk of developing retinopathy or slow its progression.
If nonproliferative retinopathy is detected, the first step is usually to get blood glucose and blood pressure under control. If macular edema or proliferative retinopathy is discovered, prompt treatment is needed. Laser photocoagulation, which can “burn” damaged blood vessels shut, is the most common therapy. Another treatment option for severe bleeding is a vitrectomy, surgery that removes some or all of the gel-like vitreous humor from the eye. Glaucoma may be treated with medication, lasers, or surgery. Treatment for severe cataracts involves removing the eye’s lens and replacing it with an artificial one.
Vision problems are far from inevitable. By getting regular medical checkups and keeping a sharp eye on blood glucose control, people with diabetes can greatly up their odds of a life full of seeing the sights.
Combating Retinopathy
Prevention is crucial in keeping your eyes healthy
By Erika Gebel, PhD
Spotting Symptoms
Early detection and treatment are keys for preventing vision loss in people with diabetic eye disease. A common symptom is blurred vision, which can be caused by macular edema or blood vessel growth on the retina. Leaky blood vessels may make floating spots appear or increase in the field of vision. Even though blurred vision or spots may go away, these symptoms require a prompt checkup by a doctor familiar with diabetic eye disease. Failing peripheral vision may signal glaucoma, while overall blurriness could indicate cataracts.
The American Diabetes Association recommends that people over 10 years old with type 1 diabetes should have a comprehensive eye exam within five years of diagnosis and then each year. People with type 2 should be tested shortly after diagnosis (since many will already have had diabetes for years) and then annually. Pregnant women with preexisting diabetes are at particular risk for eye disease, and ADA recommends an examination during the first trimester of pregnancy.
During an eye exam, the doctor will test vision, check eye pressure, and dilate the pupils to allow a thorough inspection of the retina and optic nerve. Sometimes a doctor injects a special dye into a patient’s arm that travels to the eyes, making the blood vessels easier to examine.
Getting Treatment
People who have had diabetes longer, are older, and have poor blood glucose control are all more likely than others to get diabetic eye diseases. High blood pressure is thought to worsen retinopathy, because it stresses the capillaries in the eyes. Studies show that optimal control of blood glucose and blood pressure can reduce the risk of developing retinopathy or slow its progression.
If nonproliferative retinopathy is detected, the first step is usually to get blood glucose and blood pressure under control. If macular edema or proliferative retinopathy is discovered, prompt treatment is needed. Laser photocoagulation, which can “burn” damaged blood vessels shut, is the most common therapy. Another treatment option for severe bleeding is a vitrectomy, surgery that removes some or all of the gel-like vitreous humor from the eye. Glaucoma may be treated with medication, lasers, or surgery. Treatment for severe cataracts involves removing the eye’s lens and replacing it with an artificial one.
Vision problems are far from inevitable. By getting regular medical checkups and keeping a sharp eye on blood glucose control, people with diabetes can greatly up their odds of a life full of seeing the sights.
Monday, January 31, 2011
Italian Stuffed Jalapenos
Going to make these for hubby this weekend :)
Joel’s Italian Stuffed Jalapenos
15 jalapenos cut in half, seeded and deveined
1 T. canola oil
1 lb. mild Italian sausage
1/4 c. minced red onion
1/4 c. minced red bell pepper
3 T. minced fresh garlic
2 c. cream cheese
1/4 c. shredded Parmesan, plus more for garnish
Salt and pepper, to taste
1 c. shredded mozzarella cheese
minced chives for garnish
Preheat oven to 350°.
Place halved jalapenos on a pan wrapped in aluminum foil, for easy clean up. Or place jalapenos directly on an oven safe serving dish, to serve directly from. Roast for 10 minutes, or until nicely softened. Remove from the oven and let cool.
Heat the oil in a medium saute pan. Add the sausage and cook for 5 to 7 minutes. Add the onion, pepper, and garlic and cook to soften for about 5 minutes. Remove and place in a large bowl. Cool to room temperature, then add cream cheese and Parmesan. Mix ingredients thoroughly and season with salt and pepper, as needed.
Place approximately 1 heaping tablespoon of mixture into each jalapeno half, and top with a bit of mozzarella cheese.
Turn broiler on medium-high.
Place the stuffed peppers back in the oven and broil until the mozzarella cheese melts and is nicely browned. This should take 5 to 10 minutes. Remove from oven, sprinkle with a bit more shredded Parmesan, and then the chives. Serve warm.
*Note: This does take some time to assemble, but it’s easy to prepare most of it earlier in the day. Have your jalapenos ready by slicing, deveining and seeding them, and then place them in the refrigerator. Prepare the stuffing mixture of sausage, onion, pepper, garlic, cream cheese, and Parmesan (salt & pepper, to taste), and place in a bowl in the refrigerator. When you’re ready to bake the jalapenos, most of the work has already been done!
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