Signs you may become diabetic

A patient of mine who is over 100 pounds overweight for her height had a few blood tests abnormalities that suggest the progression to diabetes may be occurring. Her fasting blood sugar was above 100 ( hers was 150).

Fasting insulin level was 36 ( normal is less than 24). This means her body is pumping out more insulin due to resistance to insulin from overweight. This is also reflected in the high fasting blood sugar. The body is not able to metabolize the sugar in the diet

The treatment for this is to lose weight and make better food choices. High fiber in the diet will help slow down the absorption of sugar into the blood and may help decrease the blood sugar after a meal

Less processed foods is important, since they convert to blood sugar rapidly and are low in fiber as well.

The third abnormality that is seen in patients who have trouble with insulin and blood sugar is elevated liver enzymes since the body converts sugar into fat in the liver. The fat surrounds the liver, and causes inflammation around the liver as well. It can be corrected with weight loss and the good choices mentioned above

Eating fresh fruits and vegetables, and whole grains are a great way to get more fiber into the diet. Try to stick to the number of calories a day that is recommended for weight control or 500 calories less a day if you want to lose weight

500 calories less a day can be achieved by decreasing intake of sugary foods, processed foods such as buns, breads, sweet desserts.


How to build a healthy meal


how to build a healthy meal

Make half your plate fruits and vegetables. They are a great source of nutrients, unlike many processed foods where nutrients may have been removed. They are also low in calories and fat.

Add lean protein from nuts, eggs, dairy ( fat free or 1% milk), legumes and whole grains- 

Avoid extra fat and saturated fat. Saturated fats contribute to heart disease, stroke, and other inflammatory conditions in the body such as leaky gut and autoimmune diseases.

Take your time to eat- it takes twenty minutes for your stomach to tell your brain it is full, so savor the food, eat it slowly.

Choosing a smaller plate will give the appearance of a larger meal and can help you with portion control and limiting overeating.

Try to eat more meals at home- so you have a better idea of what you are eating. Many restaurants add extra fat, salt and sugar to their foods to give them taste.

Choose healthier options at home or eating out- choose grilled and baked instead of fried food. 


100 calorie snacks that are good for you

popcorn 6 cups

mini quesadilla

cottage cheese and cantaloupe

3 crackers and cheese

14 almonds

6 whole grain pretzels

baked apple

blueberry smoothie

1/3 cup edamame

3/4 cup mango cubes

8 baby carrots with hummus

apple slices with peanut butter

1 cup tomato soup

1/3 cup dry cereal

1 cup grapes

yoga with sunflower seeds

greek yogurt- 8 ounces

1/2 baked potato with salsa

Not-So-Super Snacks

Don’t make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they’re also low in nutrients. It’s better to make your snacks work for you by delivering protein, fiber, or antioxidants.

20 pistachios




Constipation is one of the most common intestinal problems in children.  It is a symptom that signals something is wrong. It is not a disease.  Most constipation is not caused by a serious medical disease.

The cause of most constipation has no sign of injury, infection or blood abnormality to explain the very real symptoms. Children need help from their parents and sometimes from a health care professional, to prevent or manage constipation.

Constipation can be defined as the passage of painful stools or a reduction in the frequency of stools.  An important feature in this definition is the perception of pain or difficulty in passing stool, regardless of frequency. The experience of pain when going to the bathroom can lead to avoidance of having a bowel movement.

It is not correct to assume that a bowel movement every day is normal. There really is no right number of bowel movements. In general, 2 or less normal bowel movements a week may be a sign of constipation.

Constipation is generally caused by a change in diet and fluid intake, or by avoidance of bowel movements because of pain such as anal irritation or small tears in the skin or rashes. Other factors such as change in daily routine, stressful events or postponing using the toilet when the urge to have a bowel movement can play a role in a painful bowel movement.

There are a number of ways to help avoid constipation- such as paying attention to what you eat and drink and getting exercise.

Certain foods can contribute to constipation and should be avoided such as: High fat foods, high sugar foods, processed foods such as instant mashed potatoes, macaroni and cheese.  Food that have little or no fiber such as ice cream, milk, dairy, cheese and snacks like chips and pizza can be a contributing factor in constipation.

Eat more fiber.  Add fiber to the diet. Fiber helps form soft, bulky stool.  It is found in many fruits, whole grains, and vegetables. Be sure to add fiber a little at a time, so the body can get used to it.

Drink more liquids- water is best, sugar drinks are the worst.  Drinking sugar drinks, without fiber, fills your body with calories without fiber.

Exercising helps the digestive system to stay active and healthy. A walk for 20 minutes a day can help or you can break it up into two ten minute sessions.

It is important  to allow enough time to have a bowel movement and not to ignore the urge to have a bowel movement. Waiting only makes constipation worse.

Is it a Diet or Lifestyle change to improve your health?

Yesterday At our post new years holiday party- there was

a platter of fresh veggies ( carrots, zucchini, peppers, broccoli, mushrroms),

a platter of chips, fried chicken eggrolls, fried mozzarella sticks, with dipping sauces,

a platter of ham, mozzarella, fried mushrooms and fried peppers

chicken wings with dipping sauces.

There is a eating for life plan that promotes fresh or cooked fruits and vegetables as the majority of your diet because they contain a lot of nutrients. This plan also endorses nuts and beans and tries to limit the intake of saturated fats in the diet. The American diet is high in saturated fats, sugar, processed foods and low in nutrients. This may be one of the reasons why people overeat – in order to get in all the nutrients they need.

I started this style of eating a week ago, and am eating 5 fresh fruit a day ( banana, apple, orange, blueberries etc). I ALSO am eating stewed vegetable soups containing carrots, broccoli, brussel sprouts, kidney beans and chickpeas.

I will try to limit meat intake to once a week and I will try to limit fish intake to once or twice a week as well.

Last night for dinner I had a fresh salad with spinach,  lettuce, kidney beans, carrots, broccoli and then went to the party where I had more fresh vegetables while others ate the chicken wings and fried foods.

I recently recommended this eating pattern to a 58 year old diabetic patient with hypertension and high cholesterol who is 5ft 5 and weighs 270. He is in the early stages of kidney disease from his adult onset diabetes and needs to lose weight and improve his blood pressure from diet in addition to the medications he is presently on.

I would people to comment on what they think of the above eating habits. Do you think it is possible for this patient to overcome his present condition by nutritional medicine.

Todays Healthy Breakfast to lower Blood pressure and cholesterol

I tried a new homemade recipe of my own. I made mixed grains and added in red beans and cooked them in a slow cooker in enough amount to last for a week for breakfast. I had one cup of whole grains ( brown rice, barley, quinoa) and red beans cooked for breakfast ( microwaved for warmth ) and added 1/2 cup of blueberries and a banana.
grains and beans is about

 7.4 grams of healthy fiber, and at least 14 grams of protein. 9.6 grams of unsaturated fat.

The blueberries provide an extra 5.4 grams of fiber

The bannana adds three more grams of fiber

The fiber is to help lower cholesterol

The high potassium in the banana is to help lower blood pressure

THe total calories of about 400 calories for this meal is to help me lose weight ( present weight 180- and my goal weight is 160) to also lower my blood pressure

Goal is to add exercise or activity today after work for at least 20 minutes and to plan my activity one day in advance.

This meal is about 400 calories with 18 grams of fiber, 15 grams of protein and all complex carbohydrates with no processed or simple sugars.


This high fiber meal would be excellent for people experiencing irritable bowel, because the fiber would prevent cramping, lessen diarrhea and improve constipation

This is also an example of using portion control in meal preparation

In terms of weight loss and diabetes, this meal would be ideal for a diabetic because the high fiber content and complex carbohydrates would cause a slow steady release of sugar into the blood and not a spike as with processed carbs.