Diabetes: The scary statistics

Diabetes runs in my family. I am told I need to be careful and have been reading various books about insulin resistance. Below are some frightening facts from a book I just read, Sugar Nation. I recommend the book, which is an easy read and can be easily found on Amazon.

• Between 1993 and 2004 hospital stays for diabetes among 29 or younger increased 40%.  (Diabetes Care study).
• One in every three people born in the US in the year 2000 will become diabetic, for minorities the rate will be one in two.
• Cost of diabetes: direct medical expenditures $120 billion/year + lost productivity, $58 billion/year= $178 billion/year
• More money can be made treating diabetes than curing it.
• The ADA is in bed with the pharmaceutical companies, pushing drugs as it is assumed that patients will not make the necessary lifestyle changes that can reverse the disease. Instead there is a focused reliance on drug after drug, none of which look at the underlying problem, insulin resistance due to a sedentary lifestyle an overabundance of refined carb-laden foods.
• 30% of Medicare’s budget goes towards diabetes (which doesn’t take into consideration cardiovascular disease attributed to the disease).
• One person globally develops diabetes every 5 seconds, 17,000/day. 
• This number will double by 2030 (World Health Organization study).
• The overweight now out-number the malnourished.
• Per capita sugar consumption raised from 5 to 160 pounds from late 1800s to today.

The best thing we can do to help fight this disease is to watch our diet and to incorporate exercise into our daily lives.  Below are some extra things you can do to help assist diabetes prevention:

Supplements which improve insulin sensitivity:

Chromium, 1,000mcg daily
Biotin, 8-16 g daily
Magnesium, 500 mg day
ALA, 600 mg daily

Chromium rich foods

-Tomato, spinach, broccoli, onion, garlic, basil leaves, lettuce, fresh chili, green pepper, beet, mushroom, rye, apple, orange and banana.

Exercise Effects on Insulin resistance:

30 min daily strenuous exercise- get sweating!

The liver reacts to exercise by breaking down glycogen and absorbs glucose from the bloodstream.

We love CHERRIES, the healing fruit!

The Health Benefits of Cherries: "The Healing Fruit"

1) Cherries are PACKED with Vitamin A and contain almost 20 times more beta carotene than other berries.

2) Cherries are rich in iron and magnesium, two of the highest deficiencies in the standard diet.

3) Cherries have anthocyanins, which prevent cancer and inflammation.

4) Eating cherries reduces your chance of diabetes. 

5) Kidney friendly fruit that also detoxifies the body.

6) Full of phosphorus to calm the nerves.

7) Great for your liver, reducing swelling and serving as a therapy after taking medication that is harmful to the liver.

Need I say more?? 

Superfood Meal, Perfect after a day on the beach

Fresh summer fruit: blueberries, blackberries, figs for phytonutrients and antioxidants

and Bananas for potassium and tryptophan

with:

Raw cacao for magnesium, chromium and iron (314% RDA in one ounce!)

Hemp and Chia seeds: for your omegas, calcium, iron, protein, fiber (the list goes on and on..)

I also like to add goji berries and sprinkle bee pollen :) 

Beach Bread with Silky Banana Butter and Fresh Berries, gluten and dairy free

Perfect for a day on the beach!!

1/2 cup coconut flour

3 organic eggs

4 Greek figs

1 banana

3-4 TBSP honey (optional)

2 TBSP coconut oil

1 TBSP cinnamon

One vanilla pod

1. Process banana and fig together.

2. Combine banana mixture with rest of ingredients. 

3. Bake at 200C for about 15 minutes. 

4. Top with banana butter and fresh BERRIES!!

Banana Butter

1 Banana

1 TBSP chia seeds

1. Mix and allow it to set for about 15 minutes. 

Cinnamon Swedish Pancakes with fresh Greek figs and honey, gluten-free

A Sunday Favorite!


Cinnamon Swedish Pancakes
Makes about 8 pancakes

1 cup oat flour
3 organic eggs
1/4 cup water or nut milk
1 TBSP honey
1 TBSP coconut oil
1 TBSP cinnamon
1 banana cut in chunks

1. Mix all ingredients in a bowl, folding in the banana last.
2. Cook 1/4 cup at a time over medium heat with coconut oil, about 1 minute per side.
3. Top with fresh Greek figs and honey.

We also added Goji berries, pineapple and bananas.

Greek Quinoa with Caramelized Onions

Get your Greek on!!

One cup of quinoa
2.5 cups of water
one large onion, diced
One handful of parsley, cut with a scissor
1/4 cup Olive oil
Juice of one lemon
Fresh basil

Side Serving of the following:

One large tomato, diced

One bell pepper, diced

1/2 cucumber

Handful of your favorite Greek olives (I am in love with the partially dehydrated, wrinkled olives!!!)

1. Bring quinoa to a boil in water. Reduce to simmer for 15 minutes or so, stirring often. Allow quinoa to cool.
2. Sautee onions with coconut or olive oil over medium heat about 7-8 minutes. Stirring often.
3. Stir onions in quinoa along with fresh parsley, olive oil, fresh basil and lemon juice.
4. Serve along side tomatoes, peppers, cucumber and olives. 

Local Steamers with Sweet Tahini Drizzle

4-5 organic zucchinis, halved lengthwise (or any other local veggies)
2 onions, halved
Large handful of fresh sprouts
Large handful of fresh parsley (rich in iron!)
1-2 bell peppers, diced
1-2 large tomatoes, diced

1. Steam zucchini and onions for about 10 minutes. (I use a steamer)
2. Allow to cool, then top with remaining ingredients, followed with the delicious tahini glaze below.

Tahini drizzle:
3 TBSP tahini
1 TBSP raw Greek honey

Sun Burgers with Rose Infused Avocado

1 can kidney beans, drained and rinsed
3 TBSP garbanzo bean flour
2 TBSP ground flax seed
1 medium onion, diced
1 TBSP curry

1. Combine ingredients in a processor until blended well.
2. Form into patties, pushing 1TSP sunflower seeds on both sides.
3. Panfry on medium heat with olive oil for about 4 minutes on each side.
4. Make rosewater avocado as a garnish (below).

one large beautiful avocado, cut in chunks
1 tsp rosewater
1/4 cup fresh alfalfa sprouts

1. Combine sprouts and avocado in a bowl and toss with rosewater.

Enjoy your delicious meal!