Diet or Meal Planning? Part 5

What Foods to Reduce

Before getting started today, it has been a while since I have thanked my readers for coming to the site and I am still being blown away by the readers we as a group have grown to be and those being added.  Not to scare anyone, as I mention we have added two new countries to our list, Poland and Italy.  I am not able to see who they are - just that we have added two more countries.  

For the new readers, you can send me an email to bob.dant@gmail.com if you want me to cover anything in a post.  You can follow me on Google or send messages there.  You can also leave comments on the post and I will see them - does not require any of your information.  You can also sign up by email and get this to you inbox.

If you are sharing with your friends, I appreciate it as I am just hoping to help one person manage their life style - then this blog has been worth it.

FBG 103 - not bad as I had a nice meal last night at song writers night.  One of the nice things about living in Nashville is the great talent we have and the collection of song writers.  They get together at places and for $25 per person, Kathleen (my wife) and I get a meal and entertainment.  The bad news is the meal is usually not for a diabetic.

BP - 131/77 - HR - 58 on my home machine that I should be replacing.

I have another request for you to lift up to your higher power.  I mentioned Dr. Bayne's Dad yesterday has had a stroke and is fighting for his life at the moment.  His Dad indicated to the doctors and his family that he would love to hold on for a little while longer.  So I think our prayers to our higher powers is to grant his Dad the ability to fight the good fight.  Thanks again for each of you caring about people who are reading this blog or a part of my life.

We will continue with the FDA report and discuss foods we should eliminate in our diets or reduce.  Part of planning is to know what to eat and what not to eat.

Please keep in mind that "text in quotes and underlined" is straight from the source of my research - in other words I am cheating!!  Actually, I am just looking to help you get a snap shot - you can go and read the entire report - it is awesome.

Introduction

" The Dietary Guidelines for Americans provides science-based advice to promote health and reduce the risk of major chronic diseases through diet and physical activity. Currently, very few Americans consume diets that meet Dietary Guideline recommendations. This chapter focuses on certain foods and food components that are consumed in excessive amounts and may increase the risk of certain chronic diseases. These include sodium, solid fats (major sources of saturated and trans fatty acids), added sugars, and refined grains. These food components are consumed in excess by children, adolescents, adults, and older adults. In addition, the diets of most men exceed the recommendation for cholesterol. Some people also consume too much alcohol."

As a diabetic, each one of these major groups should cause us to be concerned and we will discuss how each of these "bad" food groups can cause us diabetics more problems than the normal person.

Sodium

"Sodium is an essential nutrient and is needed by the body in relatively small quantities, provided that substantial sweating does not occur. On average, the higher an individual’s sodium intake, the higher the individual’s blood pressure. A strong body of evidence in adults documents that as sodium intake decreases, so does blood pressure. Moderate evidence in children also has documented that as sodium intake decreases, so does blood pressure. Keeping blood pressure in the normal range reduces an individual’s risk of cardiovascular disease, congestive heart failure, and kidney disease. Therefore, adults and children should limit their intake of sodium.

Virtually all Americans consume more sodium than they need. The estimated average intake of sodium for all Americans ages 2 years and older is approximately 3,400 mg per day."

WOW - the recommended level is 2300 mg a day and 1,500 mg for people over 51. The normal progression for diabetics is to reach a stage of high blood pressure.  There are many reasons for high blood pressure but sodium is a major player.

The amount of sodium we get from processed foods is the major source - how do I know that.  Kathleen took me off sodium as soon as we were married.  Unlike her mother, she does not cook with sodium and allows people to salt as they desire.  We do not really have a salt shaker anywhere - so for 38+ years I have not added salt to my food - yet I developed or had high blood pressure and taking medicines.

I have reduced the processed foods I intake and I have added magnesium to my supplements.  Along with the weight lose, I have been able to get my blood pressure under control.  We should explore high blood pressure in another post.

"Some sodium-containing foods are high in sodium, but the problem of excess sodium intake also is due to frequent consumption of foods that contain lower amounts of sodium, such as yeast breads (which includes white bread or rolls, mixed-grain bread, flavored bread, whole-wheat bread or rolls, bagels, flat breads, croissants, and English muffins) contribute 7% of the sodium in the U.S. diet).  Other sources of sodium include chicken and chicken mixed dishes (7% of sodium intake), pizza (6%), and pasta and pasta dishes (5%). Some of the sources discussed here and in the following sections contain larger varieties of foods than others (e.g., chicken and chicken mixed dishes). Therefore, some of these sources include foods that can be purchased or prepared to be lower in sodium, as well as lower in other food components recommended to be reduced. For example, chicken naturally contains little sodium. Chicken and chicken mixed dishes can be prepared by purchasing chicken that has not had sodium added to it and by not adding salt or ingredients containing sodium."

Now we know that Americans should cut down their sodium intake.  I do have a difficult time with my government stepping in and banning salt shakers on the tables in restaurants - only one state so far.  I think all of us should have the freedom to eat as we desire.

On the other hand - it is evident that us Americans do not know or have not been taught enough when we were kids to eat balanced meals.  We are also a nation on the go and fast foods are a primary source of our diet.  These are all heavy in sodium.

The following table is directly from McDonald's nutrition guide.  Now I am not picking on McDonald's.  Totally the opposite, they are my favorite and I have spent a lot of time in one of these babies - eating while on the road.  I could pick hundreds of fast food or foods prepared and you would be shocked at the amount of sodium you are getting.

McDonald’s Item	Sodium Level	Percent of Daily Recommended MG
		2,300 mg	1,500 mg
Big Mac	970	42%	65%
Quarter Pounder® with Cheese+	1100	48%	73%
Quarter Pounder Bacon & Cheese+	1440	63%	96%
Premium Crispy Chicken Club Sandwich	1410	61%	94%
Premium Grilled Chicken Club Sandwich	1250	54%	83%

You know, each one of these sections is fascinating to me and I want to do each one justice.  So I am going to dedicate a post to each one.  My apologies but since this is fascinating to me and I am putting out the post, I get to select where we go.  J

READ LABELS _ GET TO KNOW THIS STUFF!!  TAKE CARE OF YOUR SELF!!  DO NOT GET TO THE LEVEL I DID - TAKE CHARGE TODAY.

May God grant us the ability, courage, and wisdom to read labels.  Give us the daily guidance to understand what we are putting in our bodies and what harm it can be doing.  Simply give us strength to change.

Bob,

Diet or Meal Planning? Part 4

Balancing Calories To Manage Weight

FBG - 107 this morning.  I am enjoying the cookies.  I was getting down on myself on being in the hundreds but then I look back once in a while to see where I have been to see how well I am doing going forward.  I do not take the time to journal much at the moment with everything going on but will start again.  

Looking back I noticed that 130+ was my morning readings and now being around 100 and lower sometimes - is not bad and I should not be too hard on myself.  I say this, not knowing where you are in your journey - we all need to reach around and pat ourselves on the back once in awhile.  If we do not - who will?

I have discussed many times, this is my body and my disease to manage.  Therefore, it only makes sense to say it is also probably myself who needs to let myself know when I am doing okay and when I am not.  At the moment, I am doing okay.  I can look for better numbers and better times ahead - but I am a baby just learning to crawl - I have a long ways to go.

Before getting into the post, I do have a couple of special people I need for you to lift up to your higher power and that is Gabby, Marty's husband.  He had another bought with his breathing yesterday and is struggling with that.  As yesterday's post mentioned, so many times a diabetic has more than one disease and Gabby is one of those people.  I also have an associate whose Dad had a stroke and things are tough and going poorly.  So if you could lift up Dr. Bayne's Dad that would be great and thank you.  By the way - many people know you do this and they are grateful.

Get you attention yesterday?  It sure did mine.  I found that little touch of information a little frightening and makes me glad I am trying to get on the right path.  Us diabetics have something every disease must want - TOO MUCH SUGAR!  We are just so sweet that all the diseases want to come and live with us!

We will continue with Chapter two of the FDA nutritional guide lines.

Calorie Level?

"Maintaining a healthy body weight and preventing excess weight gain throughout the lifespan are highly preferable to losing weight after weight gain. Once a person becomes obese, reducing body weight back to a healthy range requires significant effort over a span of time, even years. People who are most successful at losing weight and keeping it off do so through continued attention to calorie balance."

Okay, this blog is about diabetes not losing weight.  Or is it?  Many of us diabetics have to admit we are over weight for what our bodies can handle.  Once we have lost the weight it is even harder to keep off.  So I was 224 pounds and 5'11" tall.  Most people did not think I was over weight - I carried it in my gut.  I lost 50 pounds and down to 175 (okay close) but I have added back 5-6 pounds.  I am not worried as I am adding a lot of muscle back in the gym.  So it is not truly about weight - it is about the weight being fat or muscle.  You will have to decide for yourself and use resources to get you where your body wants to go.

Understanding calorie needs

"The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, gender, height, weight, and level of physical activity. In addition, a desire to lose, maintain, or gain weight affects how many calories should be consumed. Table 2-3 provides estimated total calorie needs for weight maintenance based on age, gender, and physical activity level. A more detailed table is provided in Appendix 6. Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men, depending on age and physical activity level. Within each age and gender category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Due to reductions in basal metabolic rate that occurs with aging, calorie needs generally decrease for adults as they age. Estimated needs for young children range from 1,000 to 2,000 calories per day, and the range for older children and adolescents varies substantially from 1,400 to 3,200 calories per day, with boys generally having higher calorie needs than girls. These are only estimates, and estimation of individual calorie needs can be aided with online tools such as those available at MyPyramid.gov."

Table 2-3.

Gender	Age (years)		Sedentary		Moderately active		Active
child (female and male)	2–3		1,000–1,200c		1,000–1,400c		1,000–1,400c
female	4–8		1,200–1,400		1,400–1,600		1,400–1,800
9–13		1,400–1,600		1,600–2,000		1,800–2,200
14–18		1,800		2,000		2,400
19–30		1,800–2,000		2,000–2,200		2,400
31–50		1,800		2,000		2,200
51+		1,600		1,800		2,000–2,200
male	4–8		1,200–1,400		1,400–1,600		1,600–2,000
9–13		1,600–2,000		1,800–2,200		2,000–2,600
14–18		2,000–2,400		2,400–2,800		2,800–3,200
19–30		2,400–2,600		2,600–2,800		3,000
31–50		2,200–2,400		2,400–2,600		2,800–3,000
51+		2,000–2,200		2,200–2,400		2,400–2,800

So I am age 60 and I am spending 2 hours in the gym each day.  I spend one hour on the treadmill and it shows I am burning 600+ calories.  In addition I lift weights for 30 - 45 minutes which burns another 300+ calories.  I also walk my dog twice daily and each walk is about 45 minutes.  So I might be burning a 1,000 calories per day.  This tells me I should be looking at 2,400 calories to maintain my weight properly.

There is no way I am consuming this many calories.  I wonder what the effect on a diabetic is when they are not getting the right balance?  Oh yeah - that is why we are at this post - making sure we plan what we eat and allowing our bodies to function as best it can - it will never be normal.

Placing individual food choices into an overall eating pattern

"Because people consume a variety of foods and beverages throughout the day as meals and snacks, a growing body of research has begun to describe overall eating patterns that help promote calorie balance and weight management. One aspect of these patterns that has been researched is the concept of calorie density, or the amount of calories provided per unit of food weight. Foods high in water and/or dietary fiber typically have fewer calories per gram and are lower in calorie density, while foods higher in fat are generally higher in calorie density. A dietary pattern low in calorie density is characterized by a relatively high intake of vegetables, fruit, and dietary fiber and a relatively low intake of total fat, saturated fat, and added sugars. Strong evidence shows that eating patterns that are low in calorie density improve weight loss and weight maintenance, and also may be associated with a lower risk of type 2 diabetes in adults. The USDA Food Patterns and the DASH Eating Plan, described in Chapter 5, are examples of eating patterns that are low in calorie density."

This is moving towards our end game - how to eat balanced meals - takes planning.

God help me to manage my weight and know that it too is an overall part of my journey.  Help me to understand my body structure was designed to manage a certain weight level and help me stay at that level.

Bob,

Diet or Meal Planning? Part 3

USDA and HHS Guidelines - Introduction

FBG - 118.  I attended the most amazing traditional Christmas service last night with my lovely wife and it was amazing.  One of the great things about Nashville is it has just a tremendous amount of talent and all of the songs and singers sounded like they come from the radio.

Nope, that did not drive up my glucose level, I had pizza before the service, a small dish of ice cream and when I got home I had 3 small homemade cookies - prepared by my personal chef.  Yes, I knew I was in for a rough ride this morning but was not something I worried about last night.

Today I ask for prayers for Trish, BRR, and James.  These are diabetics I have gotten to know in the community and each have things going on that I ask that you help me lift them up to your high power.  

As the title says, I am going to use the professionals to guide us through this meal planning.  Keep in mind you will need to find out on your own, what works and what does not.  Regardless, you need to have a balanced meal plan and eating regiment.  

You can read ahead of me at:  USDA   This is a series of pulling it all together and I think this along with some of my own experience will help set the final stage - a meal plan.

Introduction

 "In 1980, the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) released the first edition of Nutrition and Your Health: Dietary Guidelines for Americans. These Dietary Guidelines were different from previous dietary guidance in that they reflected emerging scientific evidence about diet and health and expanded the traditional focus on nutrient adequacy to also address the impact of diet on chronic disease."

This is us - we have a chronic disease.  Most of us were born with this and did not eat our way into it.  However, we contributed to the onset of our disease.  Remember me as a young man, I would never eat - never felt hungry.  Now I am an old man and wish I had listened to my wife.  I would still be a diabetic, but not as pronounced as I am now.  My entire reason for this blog - maybe just maybe one person will listen and wake up before it is too late.

"Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity in this country. The most recent data indicate that 72 percent of men and 64 percent of women are overweight or obese, with about one-third of adults being obese   Even in the absence of overweight, poor diet and physical inactivity are associated with major causes of morbidity and mortality. These include cardiovascular disease, hypertension, type 2 diabetes, osteoporosis, and some types of cancer. Some racial and ethnic population groups are disproportionately affected by the high rates of overweight, obesity, and associated chronic diseases."

BANG - in your face - we Americans are not very smart when it comes to eating.  I have had the opportunity to manage people in 30 different countries, and I can say - we do not get it when it comes to eating.  I was also stationed in Okinawa, and now there are many advertisements about supplements and pills that have harnessed the life longevity of the people in Okinawa.  Sorry medical world, you cannot harness how they life in a pill.  It is their diet, but also many other things they have going for them including low stress.  But here, we are focused on diet and meal planning.

"The DGAC report presents a thorough review of key nutrition, physical activity, and health issues, including those related to energy balance and weight management; nutrient adequacy; fatty acids and cholesterol; protein; carbohydrates; sodium, potassium, and water; alcohol; and food safety and technology. Following its completion in June 2010, the DGAC report was made available to the public and Federal agencies for comment."

And there we have it summed up in one sentence,  it is about eating balanced meals and living a balanced life.

The heavy toll of diet-related chronic diseases 

The study goes on to list the major diseases related to a poor diet or life style.

Cardiovascular disease

• 81.1 million Americans—37 percent of the population—have cardiovascular disease.  Major risk factors include high levels of blood cholesterol and other lipids, type 2 diabetes, hypertension (high blood pressure), metabolic syndrome, overweight and obesity, physical inactivity, and tobacco use. 

• 16 percent of the U.S. adult population has high total blood cholesterol.

Hypertension

• 74.5 million Americans—34 percent of U.S. adults—have hypertension.

• Hypertension is a major risk factor for heart disease, stroke, congestive heart failure, and kidney disease.

• Dietary factors that increase blood pressure include excessive sodium and insufficient potassium intake, overweight and obesity, and excess alcohol consumption.

• 36 percent of American adults have prehypertension - blood pressure numbers that are higher than normal, but not yet in the 16 hypertension range.

Diabetes

• Nearly 24 million people—almost 11 percent of the population—ages 20 years and older have diabetes. The vast majority of cases are type 2 diabetes, which is heavily influenced by diet and physical activity.

• About 78 million Americans—35 percent of the U.S. adult population ages 20 years or older—have pre-diabetes. Pre-diabetes (also called impaired glucose tolerance or impaired fasting glucose) means that blood glucose levels are higher than normal, but not high enough to be called diabetes.

Pardon me, but this is where the world goes wrong and I can only hope someday they get it right.  PRE-DIABETES - that is like saying Pre-Pregnant - or partly pregnant.  I HAD THE WRONG GENE POOL TO STRAT WITH - ONCE I HAD THAT I WAS DESTINED TO BE A DIABETIC - THAT IS WHAT THEY SHOULD HAVE SAID.  No they come at me like - "Hey you might be going to be a diabetic, you need to change your eating habits.  Eat 45 carbohydrates a meal and 3 snacks of 15 carbohydrates" - I did and now I am a full blown diabetic.

Cancer

• Almost one in two men and women—approximately 41 percent of the population—will be diagnosed with cancer during their lifetime.

• Dietary factors are associated with risk of some types of cancer, including breast (post-menopausal), endometrial, colon, kidney, mouth, pharynx, larynx, and esophagus.

OUCH and scary.

Osteoporosis

• One out of every two women and one in four men ages 50 years and older will have an osteoporosis-related fracture in their lifetime.

• About 85 to 90 percent of adult bone mass is acquired by the age of 18 in girls and the age of 20 in boys. Adequate nutrition and regular participation in physical activity are important factors in achieving and maintaining optimal bone mass. 

Okay, I have had all the bad news I can take for one day - get the picture.  This is about taking care of our bodies and feeding it what God intended it to get.  If you are younger, or have those that you love that are younger.  Get them started, reading this says many of us will have 2 ailments or chronic diseases by the time we reach age 60.  I have one right now - diabetes and I am blessed.

In the beginning I asked you to pray for some people and unfortunately, they are those that have reached the stage of having more chronic diseases then just diabetes.

Let's all commit to take care of ourselves.  If you are one of my readers outside of the United States - you might be lucky from certain respects as you do have better eating habits - but you do not have some of the resources we have.  We all need to learn our bodies in our environment and help it live long and prosperous.

God please help us to understand the power you have given us over our body.  Yes we truly understand that many of us will get these ailments and they are not from you.  However, you have given us a body and a mind where we can take care of our bodies and it starts today - today I will be better and think of the greater picture.  Thank you for the people you have placed here on earth to help us gain the knowledge we need.  Now we just need the spirit and the will power.

Bob,

Diet or Meal Planning? Part 2

Other Valuable Nutrients

FBS - 12/11/2013 - 97 - Good deal - starting to come back down.  I have had two mornings in a row under 100.  In both days, I had a late night snack of a balanced snack of protein, carbohydrates, and some fats.  Call it a very small meal versus a snack.  I have testing this theory out for a couple of days.

I have just learned, or think I have, that one of our readers who makes a lot of comments, Marty, appears to eat three meals and an evening snack.  A little about Marty - she is very knowledgeable on diabetes and I get a lot of advice from her in the ADA.  She is a very well managed diabetic.  I am just saying, if Marty does this, then it is probably a good thing.  I am just getting there.  Maybe she will weigh in an let us in on her little secret when it comes to meal planning.

Yesterday I had a very strange day - Monday that is.  I woke up with an FBS of 97 - another good morning since I have been struggling.  Then I had my green drink.  I had to go get Mac, my dog from the vet, and I returned to have a bowl of chicken soup with 11 crackers.  Within one hour I had dropped to 61, so I had a carbohydrate load and that brought me back up to 100.  I had my drink in the afternoon and just before my evening meal I was 95.  I ate and went to work out.  I had a small ice cream cone on my way home and was 95 within one hour and before going to bed.  I woke up today to the 97.  

It was a great day but I am now having times I go low and that should be strange since I am not on any medications that are designed to drive blood sugar levels lower.  I think my supplements are doing that and I need to be more cautious what I am taking.

Before going on, I am wondering if you all take a moment to say a prayer for Dora - remember her, she is the diabetic who has lost her legs and in a nursing home.  Marty, looks in on her and helps provide some company.   Dora was having a little set back a while back and is doing better.  But I ask that you send her name up to your higher power for continued help.

Marty's husband, Gabby is a diabetic and has many other aliments as well.  He makes me feel good that I am just a "Diabetic" and God willing - I do not have other ailments.  If you could add Gabby to your higher power conversation, I would appreciate it.

Nutrients 

In this series we are discussing "are we on diets or should we be planning our meals."  As usual, I do not try to make this a mystery, of course I am pushing meal planning.  By the way, before I go any further, it is my wife who does the meal planning - not me.  I think I would have starved a long time ago if I had to do this on my own - or I would have eaten myself into junk food heaven.  Another question - think there is junk food in heaven and we can have all we want when we get there?

THE THREE FUNCTIONS OF NUTRIENTS

1. Provide Energy 
1. Carbohydrates
2. Proteins
3. Lipids (fats and oils) 
2. Promote growth and development 
1. Proteins
2. Lipids
3. Vitamins
4. Mineral
5. Water
3. Regulate body functions 
1. Proteins
2. Lipids
3. Vitamins
4. Mineral
5. Water

An important aspect of nutrition is the daily intake of nutrients. Nutrients consist of various chemical substances in the food that makes up each person's diet. Many nutrients are essential for life, and an adequate amount of nutrients in the diet is necessary for providing energy, building and maintaining
body organs, and for various metabolic processes. People depend on nutrients in their diet because the human body is not able to produce many of these nutrients—or it cannot produce them in adequate amounts.

Nutrients are essential to the human diet if they meet two characteristics. First, omitting the nutrient from the diet leads to a nutritional deficiency and a decline in some aspect of health. Second, if the omitted nutrient is put back into the diet, the symptoms of nutritional deficiency will decline and the individual will return to normal, barring any permanent damage caused by its absence.

There are six major classes of nutrients found in food: carbohydrates, proteins, lipids (fats and oils), vitamins (both fat-soluble and water-soluble), minerals, and water.

Carbohydrates

We have spent a lot of time on this subject.

Proteins

Proteins are composed of the elements carbon (C), oxygen (O), hydrogen (H), and nitrogen (n). They have a variety of uses in the body, including serving as a source of energy, as substrates (starter materials) for tissue growth and maintenance, and for certain biological functions, such as making structural proteins, transfer proteins, enzyme molecules, and hormone receptors. Proteins are also the major component in bone, muscle, and other tissues and fluids. When used for energy, protein supplies an average of 4 kcal/g.

Proteins are formed by the linking of different combinations of the twenty common amino acids found in food. Of these, ten are essential for the human in the synthesis of body proteins (eight are essential throughout a human's life, whereas two become essential during periods of rapid growth, such as during infancy).

Protein may be found in a variety of food sources. Proteins from animal sources (meat, poultry, milk, fish) are considered to be of high biological value because they contain all of the essential amino acids. Proteins from plant sources (wheat, corn, rice, and beans) are considered to be of low biological value because an individual plant source does not contain all of the essential amino acids. Therefore, combinations of plant sources must be used to provide these nutrients.

Lipids - (fats and oils)

Lipids, which consist of fats and oils, are high-energy yielding molecules composed mostly of carbon (C), hydrogen (H), and oxygen (O) (though lipids have a smaller number of oxygen molecules than carbohydrates have). This small number of oxygen molecules makes lipids insoluble in water, but soluble in certain organic solvents. The basic structure of lipids is a glycerol molecule consisting of three carbons, each attached to a fatty-acid chain. Collectively, this structure is known as a triglyceride, or sometimes it is called a triacylglycerol. Triglycerides are the major form of energy storage in the body (whereas carbohydrates are the body's major energy source), and are also the major form of fat in foods. The energy contained in a gram of lipids is more than twice the amount in carbohydrates and protein, with an average of 9 kcal/g.

Lipids can be broken down into two types, saturated and unsaturated, based on the chemical structure of their longest, and therefore dominant, fatty acid. Whether a lipid is solid or liquid at room temperature largely depends on its property of being saturated or unsaturated. Lipids from plant sources are largely unsaturated, and therefore liquid at room temperature. Lipids that are derived from animals contain a higher amount of saturated fats, and they are therefore solid at room temperature. An exception to this rule is fish, which, for the most part, contain unsaturated fat. The important difference between saturated and unsaturated fatty acids is that saturated fatty acids are the most important factor that can increase a person's cholesterol level. An increased cholesterol level may eventually result in the clogging of blood arteries and, ultimately, heart disease.

Not all fatty acids are considered harmful. In fact, certain unsaturated fatty acids are considered essential nutrients. Like the essential amino acids, these fatty acids are essential to a person's diet because the body cannot produce them. The essential fatty acids serve many important functions in the body, including regulating blood pressure and helping to synthesize and repair vital cell parts. It is estimated that the American diet contains about three times the amount of essential fatty acids needed daily. Lipids are also required for the absorption of fat-soluble vitamins, and they are generally thought to increase the taste and flavor of foods and to give an individual a feeling of fullness.

Vitamins

Vitamins are chemical compounds that are required for normal growth and metabolism I will have this as a post by itself and we have discussed this before.

Minerals

Minerals are different from the other nutrients discussed thus far, in that they are inorganic compounds (carbohydrates, proteins, lipids, and vitamins are all organic compounds). The fundamental structure of minerals is usually nothing more than a molecule, or molecules, of an element. The functions of minerals do not include participation in the yielding of energy. But they do play vital roles in several physiological functions, including critical involvement in nervous system functioning, in cellular reactions, in water balance in the body, and in structural systems, such as the skeletal system.

This also will be covered in more detail in another post.

Water

This has been covered as well in earlier posts.

You can read more in detail at http://www.diet.com/store/facts/nutrients. 

Given this complexity of nutrients and what our bodies need - we have to plan for success.  My Dad, who did not event this saying but I thought he did, always told me "Son, if you do not plan for success - you will never know when you achieve it."   I would say in our daily food intake, if we do not know what success looks like, how will we know we are doing the right thing and we have reached the right place for our bodies.

May God provide us with the courage to plan what we eat.  May we understand that he has given us a body that is complex, amazing, and yet takes a lot of care.  May he help us each day to care for this amazing body and feed it what it needs.

Bob,

God's Amazing Body and Science - Part 6

The Heart

I am sure this is going to be my last post in this series or matching God and science.  It is fitting to leave the most important for the last and this organ is important to us in many ways.

I was got up late today and did not take my FBS before running off to cheuch.  I have struggled the past few days of staying the course with my eating.  I have a dog who just had surgery and most likely has cancer.  I have a lot of stress still going on at work and the Christmas season is upon us - not that it brings on stress, just a lot of good eating!!! 

Straight forward warning - this will be a long post - happy reading.

What it looks like and does

The heart is a muscular organ about the size of a fist, located just behind and slightly left of the breastbone. The heart pumps blood through the network of arteries and veins called the cardiovascular system.
The heart has four chambers:

• The right atrium receives blood from the veins and pumps it to the right ventricle.
• The right ventricle receives blood from the right atrium and pumps it to the lungs, where it is loaded with oxygen.
• The left atrium receives oxygenated blood from the lungs and pumps it to the left ventricle.
• The left ventricle (the strongest chamber) pumps oxygen-rich blood to the rest of the body. The left ventricle’s vigorous contractions create our blood pressure.

The coronary arteries run along the surface of the heart and provide oxygen-rich blood to the heart muscle. A web of nerve tissue also runs through the heart, conducting the complex signals that govern contraction and relaxation. Surrounding the heart is a sac called the pericardium.

Once again I am amazed that one cannot see it took a super engineer to create such a system of moving oxygen rich life through our bodies.

Heart Conditions

There are many conditions that can effect the heart and are listed below:

Coronary artery disease: Over the years, cholesterol plaques can narrow the arteries supplying blood to the heart. The narrowed arteries are at higher risk for complete blockage from a sudden blood clot (this blockage is called a heart attack).

Stable angina pectoris: Narrowed coronary arteries cause predictable chest pain or discomfort with exertion. The blockages prevent the heart from receiving the extra oxygen needed for strenuous activity. Symptoms typically get better with rest.

Unstable angina pectoris: Chest pain or discomfort that is new, worsening, or occurs at rest. This is an emergency situation as it can precede a heart attack, serious abnormal heart rhythm, or cardiac arrest.
Myocardial infarction (heart attack): A coronary artery is suddenly blocked. Starved of oxygen, part of the heart muscle dies.

Arrhythmia (dysrhythmia): An abnormal heart rhythm due to changes in the conduction of electrical impulses through the heart. Some arrhythmias are benign, but others are life-threatening.

Congestive heart failure: The heart is either too weak or too stiff to effectively pump blood through the body. Shortness of breath and leg swelling are common symptoms.

Cardiomyopathy: A disease of heart muscle in which the heart is abnormally enlarged, thickened, and/or stiffened. As a result, the heart's ability to pump blood is weakened.

Myocarditis: Inflammation of the heart muscle, most often due to a viral infection.

Pericarditis: Inflammation of the lining of the heart (pericardium). Viral infections, kidney failure, and autoimmune conditions are common causes.

Pericardial effusion: Fluid between the lining of the heart (pericardium) and the heart itself. Often, this is due to pericarditis.

Atrial fibrillation: Abnormal electrical impulses in the atria cause an irregular heartbeat. Atrial fibrillation is one of the most common arrhythmias.

Pulmonary embolism: Typically a blood clot travels through the heart to the lungs. 

Heart valve disease: There are four heart valves, and each can develop problems. If severe, valve disease can cause congestive heart failure.

Heart murmur: An abnormal sound heard when listening to the heart with a stethoscope. Some heart murmurs are benign; others suggest heart disease.

Endocarditis: Inflammation of the inner lining or heart valves of the heart. Usually, endocarditis is due to a serious infection of the heart valves.

Mitral valve prolapse: The mitral valve is forced backward slightly after blood has passed through the valve. 

Sudden cardiac death: Death caused by a sudden loss of heart function (cardiac arrest).

Cardiac arrest: Sudden loss of heart function.

Science to the rescue as always

Science has done many good things for the heart.  There are many tests now that can be run and science has even gone so far as replacing a heart.

Tests that can be run on the heart

Electrocardiogram (ECG or EKG): A tracing of the heart’s electrical activity. Electrocardiograms can help diagnose many heart conditions.

Echocardiogram: An ultrasound of the heart. An echocardiogram provides direct viewing of any problems with the heart muscle’s pumping ability and heart valves.

Cardiac stress test: By using a treadmill or medicines, the heart is stimulated to pump to near-maximum capacity. This may identify people with coronary artery disease.

Cardiac catheterization: A catheter is inserted into the femoral artery in the groin and threaded into the coronary arteries. A doctor can then view X-ray images of the coronary arteries or any blockages and perform stenting or other procedures.

Holter monitor: If a doctor suspects an arrhythmia, a portable heart monitor can be worn. Called a Holter monitor, it records the heart's rhythm continuously for a 24 hour period.

Event monitor: If a doctor suspects an infrequent arrhythmia, a portable heart monitor called an event monitor can be worn. When you develop symptoms, you can push a button to record the heart's electrical rhythm.

The first heart replacement

On December 3, 1967, 53-year-old Lewis Washkansky receives the first human heart transplant at Groote Schuur Hospital in Cape Town, South Africa.

Washkansky, a South African grocer dying from chronic heart disease, received the transplant from Denise Darvall, a 25-year-old woman who was fatally injured in a car accident. Surgeon Christiaan Barnard, who trained at the University of Cape Town and in the United States, performed the revolutionary medical operation. The technique Barnard employed had been initially developed by a group of American researchers in the 1950s. American surgeon Norman Shumway achieved the first successful heart transplant, in a dog, at Stanford University in California in 1958.

After Washkansky's surgery, he was given drugs to suppress his immune system and keep his body from rejecting the heart. These drugs also left him susceptible to sickness, however, and 18 days later he died from double pneumonia. Despite the setback, Washkansky's new heart had functioned normally until his death.

In the 1970s, the development of better anti-rejection drugs made transplantation more viable. Dr. Barnard continued to perform heart transplant operations, and by the late 1970s many of his patients were living up to five years with their new hearts. Successful heart transplant surgery continues to be performed today, but finding appropriate donors is extremely difficult.

The heart and Love

So this thing we call a muscle and is designed to pump the very life liquid through our bodies is also associated with a feeling, and emotion, a little thing we call love.  I am a true believer that God intended this muscle to be important to us and our relationship with him.  It is also the organ that drives our relationships on earth.

Before explaining why I think this is true - let me lead you to another person who has an awesome way of stating what happened to her.  Hillary Pike has a site and the link is http://thedailylove.com/the-awe-inspiring-power-of-your-heart/ .  In her post she writes:

'One of the most powerful moments of my life was when I experienced the love within myself during my Kundalini Yoga teacher training at Golden Bridge. I was in a deep meditation when I had a profound heart opening that took over my entire being; I felt so much love exuding from my heart. It was as if my whole body became a vessel of divine love. In that instant, I felt the true intelligence and power of the heart. I knew in that moment that part of my soul’s purpose in this lifetime to is to help hold a space of love on this planet.'

Jesus gave us two new commandments and they both involved love, love one another and love our enemies.  I think God knew that along with the blood our heart pumps that we would need a special place for our "love" of one another and he placed it in the heart.  That is why he gave us our hearts.

As we move into the Christmas season, I for one need to do a reset on so many things and starting with my heart is a good step.  A reset that involves:

1. Finding and eating good heart healthy foods
2. Taking heart healthy vitamins
3. Intensifying the love in my heart for my wife, children, friends, and even my enemies
4. Strengthening my love for my God - give my heart what it wants 

I ask each of you to think about your heart and over the next year - let's get heart healthy and heart friendly and let's take care of this muscle that pumps our life energy and also brings us joy through love.

God I make one simple request today and that is you give us the ability to make these life altering changes for our heart.  And we thank you for the amazing body you have given us and for the scientist you have allowed to learn about this amazing body and help it when it is broken and needs repair.

We love you and adore you and look forward to this Christmas season for your coming and your birth.

Bob,

Diet or Meal Planning? Part 1

Do I watch what I eat or plan what I eat - that is the question

Once again I find myself apologizing for not producing any posts.  I live in Nashville as you know, and down here, this time of year the weather gets a little confused between nice weather, really cold weather, and wet weather.  Along with a crazy work schedule and stress I was getting my headaches back again.

I am trying really hard this go around to say there are a few things important in my life, my wife, My God, my diabetes, and the gym.  The gym takes 2.5 hours a day and I am trying hard not to give it up - so it puts pressure on me some days not to have enough time to do this blog justice.

I am just glad you are all patient with me.

My FBS level has ranged from 97 - 124 during the holidays.  I do not think ti is eating that causes the issues, I am truly starting to realize a nice snack, like a small plate of meat and some vegetables late at night before I go to bed appears to help a lot with my FBS.

It is the Holiday times with Thanksgiving feast and Christmas - so it is a good time to discuss our food intake.

We just finished a series on carbohydrates and why they are important.  During this next few posts and series I am going to discuss meal planning and the importance of that versus dieting or just monitoring your calories or carbohydrates.

 The metabolic and physiological responses of the body to diet

WOW!  That is a mouth full.  Nice way of saying - Hey our bodies are complex.  God's Amazing Body and Science series brings that to life.  Our bodies are amazing and complex.  They are not one dimensional  so we cannot see our food intake as a simple diet monitoring exercise.

The human body contains chemical compounds, such as water, carbohydrates (sugar, starch, and fiber), amino acids (in proteins), fatty acids (in lipids), and nucleic acids (DNA and RNA). These compounds in turn consist of elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium, manganese, and so on. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones, vitamins, phospholipids, hydroxyapatite), both in the human body and in the plant and animal organisms that humans eat.

As you can see, one must understand this battle we fight of diabetes is not as easy as saying - hey cut the carbohydrates.  It is not as easy as just picking a fad diet - we will discuss later - and staying the course.  It is much like a battle and any battle won is done so through planning - not just letting it happen.  Conquering our eating habits should be like the battle - plan for success and you will be success.  

It is about planning what we eat and when we eat it to stay constant.  Am I perfect at this - no way.  This is one of those post you can call - do as I say not as I do!  Well maybe I am somewhat good in this category.  You see my eating has become 66% regimented and planned.  The other 34% is really controlled by a smart chef - my wife Kathleen.  I know for breakfast I am going to get up and cook the same breakfast each day - yup my green drink.  I know what I am adding and how it will all be mixed.  In six months I have missed three days of doing that.

When it comes to lunch I am going to get a really cool salad made  by my lovely wife Kathleen.  It will be a surprise, but I think she should open up a salad restaurant as she has so many different ways of whipping a salad up into something that I enjoy.  I even like being surprised but I do have my favorites and she mainly provides those for my lunch.

That leaves me with an evening meal and that one is covered as well.  Again, it is the wife to the rescue.  She has been a nutritionally minded person our entire marriage.  She weaned me off salt when we were first married.  She knows what it takes to have a balanced meal and she is not a big fan of red meat but she does know I need protein.  She is a great cook and knows what a proper portion looks like.  Given all of that - she makes me a super.

So I am in charge of my snacks and that requires a meter check once in a while to determine if I need to eat and what.  Since the life style change - I have cut out snacks except at night and that is somewhat sporadic, meaning some days I have one and many days I do not.

A Meal Plan

Try finding a site you enjoy as there are several who want to help with planning a meal.  Real Simple is just such a site.  Again there are others but here you can get help planning a meal and finding some great recipes.  The American Diabetes Association (ADA) also has a lot of information on meal planning.

The planing of meals is not easy but I think the effort pays off - especially if you are a diabetic or live with one.   The meal plan allows you to develop patterns or know which foods you like that can be mixed together and the combination helps maintain a lower BG level.

We will investigate a good meal plan, some additional sources, additional nutritional information, and some fad diets that might help - or be a problem.

So sit back, relax, come along for another ride and be prepared to learn a little more about nutritional eating and planning for success.

God please grant us the will power to develop a meal plan and stay the course.  Let us learn what is good for our bodies and what it truly wants and needs from us.  Give us the wisdom to make good choices of the foods we eat.

Bob,

God's Amazing Body and Science - Part 5

 

Medicines and how they can help

Yep, you heard it here folks - I am going to give some credit to the medicines and the ones we take.  I have stated before and you can see if previous posts, I believe in medicines - I just choice to avoid them if possible.  Then I have to hope I am not doing any damage to myself.

FBS - 106 this morning.

I have to get a new blood pressure monitor - mine is broken.

Before going to far, it is Sunday and we must give thanks to our higher power for the great things we have.  But most importantly, I ask that you raise your thoughts and prayers to your higher power for diabetics everywhere.  I am lucky - I have diabetes and that is just about it.  The rest of my body functions near normal, I guess.  There are so many diabetics that have other complications and the medicines they take for their other ailments actually increase their blood sugar level.

I have also been introduced to a nice individual in the ADA community and her mother " began taking Vascepa (which controls her triglycerides and inflammation markers in her blood) but had to stop as insurance wont cover it due to the FDA's actions regarding this drug.  It was really helping with her feet.  She can hardly walk now"   She has reached out to the community to gain some support for this medicine and I have signed the pledge.  If it is in your heart - please sign the pledge at http://epadruginitiative.com/.

Thanks for the support and help of a fellow diabetic.

Two Main Body Organs

We have looked at many different aspects of blood sugar and the impact of our bodies.  We have also looked at how our bodies utilize blood sugars.  Let's take a closer look at the two main body parts that help control blood sugar levels, the liver and the pancreas.

The Live Functions

The liver has several functions:

It regulates the composition of blood, including the amounts of sugar (glucose), protein, and fat that enter the bloodstream.

It removes bilirubin, ammonia, and other toxins from the blood. (Bilirubin is a by-product of the breakdown of hemoglobin from red blood cells.)

It processes most of the nutrients absorbed by the intestines during digestion and converts those nutrients into forms that can be used by the body. The liver also stores some nutrients, such as vitamin A, iron, and other minerals.

It produces cholesterol and certain important proteins, such as albumin.

It produces clotting factors, chemicals needed to help blood clot.

It breaks down (metabolizes) alcohol and many drugs.

So the one we are most interested in is the regulation of sugar in the body.

The Pancreas Functions

The pancreas is an organ located in the abdomen. It plays an essential role in converting the food we eat into fuel for the body's cells. The pancreas has two main functions: an exocrine function that helps in digestion and an endocrine function that regulates blood sugar.

Exocrine Function: The pancreas contains exocrine glands that produce enzymes important to digestion. When food enters the stomach, these pancreatic juices are released into a system of ducts that culminate in the main pancreatic duct. The pancreatic duct joins the common bile duct to form the ampulla of Vater which is located at the first portion of the small intestine, called the duodenum. The common bile duct originates in the liver and the gallbladder and produces another important digestive juice called bile. The pancreatic juices and bile that are released into the duodenum, help the body to digest fats, carbohydrates, and proteins.

Endocrine Function: The endocrine component of the pancreas consists of islet cells that create and release important hormones directly into the bloodstream. Two of the main pancreatic hormones are insulin, which acts to lower blood sugar, and glucagon, which acts to raise blood sugar. Maintaining proper blood sugar levels is crucial to the functioning of key organs including the brain, liver, and kidneys.

Once again I have to say I am completely amazed when people think our bodies morphed from tiny cells.  A great mind had to put this together - it did not just happen and it did not formulate itself.

Medicine To The Rescue.

We know there are times our bodies just cannot work as designed - like an engine that is not tuned or has a belt problem.  We need to take care of it and send it to the mechanic.  Our body mechanics are scientist and doctors.  Thank God for them.

metForm

This is the most common medicine for diabetes.  I will focus on it today just as how science is working.

Metformin ( pronounced /mɛtˈfɔrmɨn/, met-FAWR-min; sold as Glucophage) is an oral antidiabetic drug in the biguanide class. It is the first-line drug of choice for the treatment of type 2 diabetes, in particular, in overweight and obese people and those with normal kidney function.  Its use in gestational diabetes has been limited by safety concerns. It is also used in the treatment of polycystic ovary syndrome, and has been investigated for other diseases where insulin resistance may be an important factor. Metformin works by suppressing glucose production by the liver.

First synthesized and found to reduce blood sugar in the 1920s, metformin was forgotten for the next two decades as research shifted to insulin and other antidiabetic drugs. Interest in metformin was rekindled in the late 1940s after several reports that it could reduce blood sugar levels in people, and in 1957, French physician Jean Sterne published the first clinical trial of metformin as a treatment for diabetes. It was introduced to the United Kingdom in 1958, Canada in 1972, and the United States in 1995. Metformin is now believed to be the most widely prescribed antidiabetic drug in the world; in the United States alone, more than 48 million prescriptions were filled in 2010 for its generic formulations.

New metformin combo drug

Metformin is popular as the co-ingredient in several drugs for type 2 diabetes, and a new one is now in the pipeline and on course for approval by the European Medicines Agency’s Committee for Medicinal Products for Human Use. The new drug is called Xigduo, and it represents the first time metformin (which is in the drug class biguanide) has been combined with a sodium-glucose cotransporter-2 (SGLT2) inhibitor, dapagliflozin (Forxiga). 

Science just keeps trying to get better and I appreciate them for it.

Special Medical Professionals

I could not talk about medicines without talking about my favorite pharmacist - Suzy Cohen.  Suzy is trying to do so much for us diabetics and it is not all medicine related.  She is trying to educate us on so many topics and how medicines may actually be harmful to our bodies.

I urge you to get her book and visit her on-line at http://www.dearpharmacist.com/ .  She covers how to live drug free, headaches, and many other day-to-day complications.

She is a must in your library and knowledge bank.

God grant us the ability to know our body and its different functions.  Grant us the ability to give it what it needs and what you designed it to need.  Thank you for this wonderful body and we appreciate it very much and those mechanics who help us take care of it.

Bob,