Diabetes Diet & Food Tips
Eating to Prevent, Control and Reverse Diabetes
Diabetes is on the rise, yet most cases are preventable, and some can even be reversed, with healthy lifestyle changes. While eating right is important, you don’t have to resign yourself to a lifetime of bland "health food." With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.
Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.
Not all body fat is created equal
The biggest risk factor for developing diabetes is being overweight, but not all body fat is created equal. Your risk is higher if you tend to carry your weight around your abdomen—the so-called "spare tire"—as opposed to your hips and thighs. So why are people shaped like "apples" more at risk than those shaped like "pears"?
"Pears" store most of their fat just below the skin. "Apples" store their weight around their middle, and much of it is deep within the belly surrounding their abdominal organs and liver. This type of deep fat is closely linked to insulin resistance and diabetes. In fact, many studies show that waist size is a better predictor of diabetes risk than BMI (body mass index).
You are at an increased risk of developing diabetes if you are:
A woman with a waist circumference of 35 inches or more
A man with a waist circumference of 40 inches or more
To measure your waist circumference, place a tape measure around your bare abdomen just above your hipbone. Be sure that the tape is snug (but does not compress your skin) and that it is parallel to the floor. Relax, exhale, and measure your waist.
The dangers of "sugar belly"
Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to turn you into an "apple" by adding weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss. But what does eating right for diabetes mean? You may be surprised to hear that your nutritional needs are virtually the same as everyone else’s; no special foods or complicated diets are necessary.
A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat.
Myths and facts about diabetes and diet
MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.
MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein—especially animal protein—may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.
MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and are digested slowly, keeping blood sugar levels more even.
MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.
Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.
Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. You just need to be smart about what types of carbs you eat.
In general, it’s best to limit your intake of highly refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, and snack foods. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs—which help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.
Choosing carbs that are packed with fiber (and don t spike your blood sugar)
Instead of...Try these high-fiber options...
White rice
Brown rice or wild rice
White potatoes (including fries and mashed potatoes)
Sweet potatoes, yams, winter squash, cauliflower mash
Regular pasta
Whole-wheat pasta
White bread
Whole-wheat or whole-grain bread
Sugary breakfast cereal
High-fiber breakfast cereal (Raisin Bran, etc.)
Instant oatmeal
Steel-cut oats or rolled oats
CornflakesBran flakes
CornPeas or leafy greens
Croissant or pastry
Bran muffin
Making the glycemic index easy
Using a glycemic index (GI) will tell you how quickly a food turns into sugar in your system. Glycemic load, a newer term, looks at both the glycemic index and the amount of carbohydrate in a food, giving you a more accurate idea of how a food may affect your blood sugar level. High GI foods spike your blood sugar rapidly, while low GI foods have the least effect.
You can find glycemic indexes and glycemic load tables online, but you don’t have to rely on food charts in order to make smart choices. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. He classifies foods into three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.
Fire foods have a high GI, and are low in fiber and protein. They include "white foods" (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.
Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit. Take note that fruit juice, dried fruit, and canned fruit packed in syrup are not considered water foods as they spike blood sugar quickly.
Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include "white food" replacements such as brown rice, whole-wheat bread, and whole-wheat pasta.
8 principles of low-glycemic eating
Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
Eat grains in the least-processed state possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes.
Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream—to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks.
Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken.
Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats that come from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
Have three meals and one or two snacks each day, and don’t skip breakfast.
Eat slowly and stop when full.
Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).
If you have diabetes, you can still enjoy some sugar and a small serving of your favorite dessert now and then. The key is moderation.
But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.
How to include sweets in a diabetes-friendly diet
Hold the bread (or rice or pasta) if you want dessert. Because sweets add extra carbohydrates to any meal, try cutting back on other carb-containing foods at the same meal.
Add some healthy fat to your dessert. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts, but fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. Think healthy fats, though, such as peanut butter, ricotta cheese, yogurt, or some nuts.
Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.
When you eat dessert, truly savor each bite. Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.
Tricks for cutting down on sugar
Reduce how much soft drinks, soda and juice you drink. A recent study found that for each 12 oz. serving of a sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. If you miss your carbonation kick, try sparkling water with a twist of citrus or a splash of fruit juice. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks.
Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sugar than the manufacturer would have.
Reduce the amount of sugar in recipes by one-fourth to one-third. If a recipe calls for one cup of sugar, for example, use two-thirds or three-fourths cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.
Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.
Start with half of the dessert you normally eat, and replace the other half with fruit.
Proceed with caution when it comes to alcohol
It’s easy to underestimate the amount of calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. If you’re going to drink, do so in moderation (no more than one drink per day for women; two for men), choose calorie-free drink mixers, and drink only with food. If you’re diabetic, always monitor your blood glucose, as alcohol can interfere with diabetes medication and insulin.
People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits, but all fats are high in calories, so you should always watch your portion sizes.
Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Ways to reduce unhealthy fats and add healthy fats:
Cook with olive oil instead of butter or vegetable oil.
Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
Instead of frying, choose to grill, broil, bake, or stir-fry.
Serve fish two or three times week instead of red meat.
Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
When baking, use canola oil or applesauce instead of shortening or butter.
Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.
If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it.
When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.
Eat at regularly set times
Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.
Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Keep a food diary
Research shows that people who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didn’t.
Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.
What about exercise?
When it comes to preventing, controlling, or reversing diabetes, you can’t afford to overlook exercise. Exercise can help your weight loss efforts, and is especially important in maintaining weight loss. There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight.
You don’t have to become a gym rat or adopt a grueling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderate–intensity activities—meaning you work up a light sweat and start to breathe harder. Even house and yard work counts.
Authors: Maya W. Paul and Melinda Smith, M.A.
#whitecollarevents
Setting Up
Friday, 25 October 2013
FIGHTING DIABETES
Evening people sure you had a great day, was sleeping tonight when I got a distress call, High sugar level was the issue at hand so I decided to enlighten everyone on diabetes!
Actually have had a personal experience with this silent slow killer, my beloved Grand father died of diabetes #May his soul rest in peace, Amen!!
Diabetes mellitus, or simply diabetes, is a group of metabolic diseases in which a person has high blood sugar, either because the pancreas does not produce enough insulin, or because cells do not respond to the insulin that is produced. This high blood sugar produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst) and polyphagia (increased hunger).
There are three main types of diabetes mellitus (DM).
Type 1 DM results from the body's failure to produce insulin, and currently requires the person to inject insulin or wear an insulin pump. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes".
Type 2 DM results from insulin resistance, a condition in which cells fail to use insulin properly, sometimes combined with an absolute insulin deficiency. This form was previously referred to as non insulin-dependent diabetes mellitus (NIDDM) or "adult-onset diabetes".
The third main form, gestational diabetes, occurs when pregnant women without a previous diagnosis of diabetes develop a high blood glucose level. It may precede development of type 2 DM.
Other forms of diabetes mellitus include congenital diabetes, which is due to genetic defects of insulin secretion, cystic fibrosis-related diabetes, steroid diabetes induced by high doses of glucocorticoids, and several forms of monogenic diabetes.
Untreated, diabetes can cause many complications. Acute complications include diabetic ketoacidosis and nonketotic hyperosmolar coma. Serious long-term complications include cardiovascular disease, chronic renal failure, and diabetic retinopathy (retinal damage).
Adequate treatment of diabetes is thus important, as well as blood pressure control and lifestyle factors such as stopping smoking and maintaining a healthy body weight.
All forms of diabetes have been treatable since insulin became available in 1921, and type 1diabetes may be controlled with medications. Insulin and some oral medications can cause hypoglycemia (low blood sugars), which can be dangerous if severe. Both types 1 and 2 are chronic conditions that cannot be cured.
Being diagnosed with diabetes is a live changing moment. You are filled with questions about your health and long term prognosis. Eating a diabetic diet is one important step in changing your health for the better. Eating poorly could be a leading factor in getting diabetes, and eating well can help manage it.
Here are 15 amazing health foods that can help manage your Type 1 and Type 2 diabetes.
1. Oatmeal
Oatmeal is high in starch, but all the fiber make it a very healthy option. Look for less processed oatmeal, which takes longer to cook, for the best fiber content. The soluble fiber can help lower cholesterol, improve blood pressure, stabilize glucose levels, and it keeps you full for a long time.
2. Spinach
Spinach is a well known health food. It’s packed full of vitamins like B2, B6, folate, copper, magnesium, potassium, and zinc. Past studies have showed that spinach could reduce cancer, cataracts, and heart disease. It’s high in beta-carotene and packed with fiber.
3. Tea
Tea is high in antioxidants, called catechins. They are currently being studied for their effectiveness in preventing chronic illness, including cancers and cardiovascular disease. Each type of tea (white, green, or black) has different health benefits, so switch it up every so often.
4. Carrots
Carrots are a delicious and naturally sweet vegetable. They are full of beta-carotene that could help prevent cancer and heart disease. Carotenoids could also help reduce insulin resistance. They are found in the yellow and orange colors. Roast carrots in the oven for a sweet and healthy side dish.
5. Tomatoes
Tomatoes are high in lycopene, which is an antioxidant that helps neutralize free radicals in the body. It’s also what turns the tomato the bright red color. To absorb the benefits, have cooked and processed tomatoes like sauces, chili, and juice. Fresh, raw tomatoes are also a great option for their fiber and vitamin C content.
6. Yogurt
Yogurt is a great low carbohydrate breast and dessert option for diabetics. Look for the traditional thick Greek variety to find the lowest sugar content. Add sugar alternatives and fruit to make a great treat. You can also make sauces from yogurt to add zip to your meal.
7. Asparagus
Asparagus is a great choice for a side dish for meat. It’s a nonstarchy vegetable and is packed with fiber. It is low in carbohydrates and high in folate, vitamin C, and glutathione. Glutathione is an antioxideant that can help boost the immune system and promote healthy lungs.
8. Tofu
Even if you’re not a vegetarian, tofu is a great product to integrate in your diet. It’s made from soy, which is high in niacin, folate, zinc, potassium, iron, and the fatty acid alpha-linolenic. This can turn into the hugely beneficial omega-3 fatty acid.
9. Broccoli
Skip the potato side dish and instead fill up on broccoli. It’s full of vitamin C and is packed with fiber. Vitamin C is known to help wound healing. Broccoli is also full of beta-carotene, which is an antioxidant that makes vitamin A. This vitamin helps make healthy eyes, teeth, bones, and skin.
10. Grapefruit
Grapefruit is puckering but delicious. They are packed with antioxidants, especially in the ruby red variety. In a short study, people who ate one red grapefruit a day lowered their bad cholesterol by 20% and triglycerides by 17%.
11. Nuts
Nuts are a great snack option for individuals with diabetes. They have a great crunch and are packed with flavor. They also are full of protein and fiber. They are high in calories because of their fat content, but the fat is the healthy monounsaturated kind.
12. Apples
Apples tend to be avoided for their high sugar content, but they’re packed with fiber. The soluble fiber slows digestion and can regulate blood glucose levels. Fiber can also reduce the risk of cardiovascular disease. One medium sized apples has a 3 grams of fiber.
13. Fish
Fish is a really healthy food to have. It’s high in omega-3 fats, which are unsaturated. Some studies have found that it can lower triglycerides, reduce inflammation, lower blood pressure, and reduce the risks for blood clots. Fish high in omega-3′s are salmon, trout, tuna, herring, and sardines.
14. Beans
It can be hard for a diabetic to eat starchy foods because of how much they can affect blood sugar. Beans are a great alternative because they’re high in fiber and protein. They are also packed with vitamins and minerals like folate, iron, magnesium, and potassium.
15. Blueberries
Blueberries are an awesome choice for diabetics. They are packed with dietary fiber, vitamin C, and flavonoids. Flavonoids are phytonutrients and help to boost your immune system and fight off infection. They could also help fight off bad cholesterol and keep your heart and arteries healthy.
#whitecollarevents
Actually have had a personal experience with this silent slow killer, my beloved Grand father died of diabetes #May his soul rest in peace, Amen!!
Diabetes mellitus, or simply diabetes, is a group of metabolic diseases in which a person has high blood sugar, either because the pancreas does not produce enough insulin, or because cells do not respond to the insulin that is produced. This high blood sugar produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst) and polyphagia (increased hunger).
There are three main types of diabetes mellitus (DM).
Type 1 DM results from the body's failure to produce insulin, and currently requires the person to inject insulin or wear an insulin pump. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes".
Type 2 DM results from insulin resistance, a condition in which cells fail to use insulin properly, sometimes combined with an absolute insulin deficiency. This form was previously referred to as non insulin-dependent diabetes mellitus (NIDDM) or "adult-onset diabetes".
The third main form, gestational diabetes, occurs when pregnant women without a previous diagnosis of diabetes develop a high blood glucose level. It may precede development of type 2 DM.
Other forms of diabetes mellitus include congenital diabetes, which is due to genetic defects of insulin secretion, cystic fibrosis-related diabetes, steroid diabetes induced by high doses of glucocorticoids, and several forms of monogenic diabetes.
Untreated, diabetes can cause many complications. Acute complications include diabetic ketoacidosis and nonketotic hyperosmolar coma. Serious long-term complications include cardiovascular disease, chronic renal failure, and diabetic retinopathy (retinal damage).
Adequate treatment of diabetes is thus important, as well as blood pressure control and lifestyle factors such as stopping smoking and maintaining a healthy body weight.
All forms of diabetes have been treatable since insulin became available in 1921, and type 1diabetes may be controlled with medications. Insulin and some oral medications can cause hypoglycemia (low blood sugars), which can be dangerous if severe. Both types 1 and 2 are chronic conditions that cannot be cured.
Being diagnosed with diabetes is a live changing moment. You are filled with questions about your health and long term prognosis. Eating a diabetic diet is one important step in changing your health for the better. Eating poorly could be a leading factor in getting diabetes, and eating well can help manage it.
Here are 15 amazing health foods that can help manage your Type 1 and Type 2 diabetes.
1. Oatmeal
Oatmeal is high in starch, but all the fiber make it a very healthy option. Look for less processed oatmeal, which takes longer to cook, for the best fiber content. The soluble fiber can help lower cholesterol, improve blood pressure, stabilize glucose levels, and it keeps you full for a long time.
2. Spinach
Spinach is a well known health food. It’s packed full of vitamins like B2, B6, folate, copper, magnesium, potassium, and zinc. Past studies have showed that spinach could reduce cancer, cataracts, and heart disease. It’s high in beta-carotene and packed with fiber.
3. Tea
Tea is high in antioxidants, called catechins. They are currently being studied for their effectiveness in preventing chronic illness, including cancers and cardiovascular disease. Each type of tea (white, green, or black) has different health benefits, so switch it up every so often.
4. Carrots
Carrots are a delicious and naturally sweet vegetable. They are full of beta-carotene that could help prevent cancer and heart disease. Carotenoids could also help reduce insulin resistance. They are found in the yellow and orange colors. Roast carrots in the oven for a sweet and healthy side dish.
5. Tomatoes
Tomatoes are high in lycopene, which is an antioxidant that helps neutralize free radicals in the body. It’s also what turns the tomato the bright red color. To absorb the benefits, have cooked and processed tomatoes like sauces, chili, and juice. Fresh, raw tomatoes are also a great option for their fiber and vitamin C content.
6. Yogurt
Yogurt is a great low carbohydrate breast and dessert option for diabetics. Look for the traditional thick Greek variety to find the lowest sugar content. Add sugar alternatives and fruit to make a great treat. You can also make sauces from yogurt to add zip to your meal.
7. Asparagus
Asparagus is a great choice for a side dish for meat. It’s a nonstarchy vegetable and is packed with fiber. It is low in carbohydrates and high in folate, vitamin C, and glutathione. Glutathione is an antioxideant that can help boost the immune system and promote healthy lungs.
8. Tofu
Even if you’re not a vegetarian, tofu is a great product to integrate in your diet. It’s made from soy, which is high in niacin, folate, zinc, potassium, iron, and the fatty acid alpha-linolenic. This can turn into the hugely beneficial omega-3 fatty acid.
9. Broccoli
Skip the potato side dish and instead fill up on broccoli. It’s full of vitamin C and is packed with fiber. Vitamin C is known to help wound healing. Broccoli is also full of beta-carotene, which is an antioxidant that makes vitamin A. This vitamin helps make healthy eyes, teeth, bones, and skin.
10. Grapefruit
Grapefruit is puckering but delicious. They are packed with antioxidants, especially in the ruby red variety. In a short study, people who ate one red grapefruit a day lowered their bad cholesterol by 20% and triglycerides by 17%.
11. Nuts
Nuts are a great snack option for individuals with diabetes. They have a great crunch and are packed with flavor. They also are full of protein and fiber. They are high in calories because of their fat content, but the fat is the healthy monounsaturated kind.
12. Apples
Apples tend to be avoided for their high sugar content, but they’re packed with fiber. The soluble fiber slows digestion and can regulate blood glucose levels. Fiber can also reduce the risk of cardiovascular disease. One medium sized apples has a 3 grams of fiber.
13. Fish
Fish is a really healthy food to have. It’s high in omega-3 fats, which are unsaturated. Some studies have found that it can lower triglycerides, reduce inflammation, lower blood pressure, and reduce the risks for blood clots. Fish high in omega-3′s are salmon, trout, tuna, herring, and sardines.
14. Beans
It can be hard for a diabetic to eat starchy foods because of how much they can affect blood sugar. Beans are a great alternative because they’re high in fiber and protein. They are also packed with vitamins and minerals like folate, iron, magnesium, and potassium.
15. Blueberries
Blueberries are an awesome choice for diabetics. They are packed with dietary fiber, vitamin C, and flavonoids. Flavonoids are phytonutrients and help to boost your immune system and fight off infection. They could also help fight off bad cholesterol and keep your heart and arteries healthy.
#whitecollarevents
Friday, 18 October 2013
JUICES FOR EVERY MOMENT
HEALTHY JUICES ~
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and eliminate bad breath.
Bitter gou rd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and str engthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and eliminate bad breath.
Bitter gou rd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and str engthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Thursday, 17 October 2013
Whitecollar Events 2-Days Cocktails, Mocktails, smoothie Making/Garnishing Training.
Whitecollar Events 2-Days Cocktails, Mocktails, smoothie Making/Garnishing Training on the 9th and 10th of November, 2013.
All participants get free
* Free CD with recipe books on cocktails
* Course Note
* Certificate
Note that the first 5 people to register get a free start up souvenir to take home.
Registration ahead of time is mandatory to enable us provide all that will be needed to train you.
Training Fee: N5,000
Acct name: OSINEYE OLUWASEUN PHILIP
GtBank
Acct No: 0008855647
Acces Bank
Acct No: 0043684142
Venue: S.M.A COLLEGE
S.M.A College Road, Oja Bus - Stop, Jakande Estate, Oke - Afa, Isolo, Lagos.
You can contact us for more info:
Tel: 08098283990,
08161165404
BBpin: 277AD0E1
Twitter: @whitecollar360
Email: whitecollar_events@yahoo.com
Blog: www.whitecollarevents.blogspot.com
Please tell a friend to tell a friend.
#whitecollar360
All participants get free
* Free CD with recipe books on cocktails
* Course Note
* Certificate
Note that the first 5 people to register get a free start up souvenir to take home.
Registration ahead of time is mandatory to enable us provide all that will be needed to train you.
Training Fee: N5,000
Acct name: OSINEYE OLUWASEUN PHILIP
GtBank
Acct No: 0008855647
Acces Bank
Acct No: 0043684142
Venue: S.M.A COLLEGE
S.M.A College Road, Oja Bus - Stop, Jakande Estate, Oke - Afa, Isolo, Lagos.
You can contact us for more info:
Tel: 08098283990,
08161165404
BBpin: 277AD0E1
Twitter: @whitecollar360
Email: whitecollar_events@yahoo.com
Blog: www.whitecollarevents.blogspot.com
Please tell a friend to tell a friend.
#whitecollar360
Tuesday, 15 October 2013
SHOW BIG CREATIVITY IN THE SMALLEST DETAILS
Show big creativity in the smallest details
from the Fall 2006 issue of Weddings in Style magazine
At his recent wedding, musician Justyn Wilson honored his late father, Beach Boy Carl Wilson, by asking Lisa Gorjestani of Details Event Planning in L.A. to order guest towels printed with the lyrics of a song his dad co-wrote. While most couples display their names or monogram on paper goods, Gorjestani suggests following Wilson and bride Britta Nicholaysen’s lead by picking a song or poem. To keep the words from overwhelming, limit them to 25 or less, she says. – A.G.
A verse from “Heaven” in brown ink on disposable paper guest towels, $152 for 400; foryourparty.com. Gorjestani recommends ordering approximately four towels per guest.
from the Fall 2006 issue of Weddings in Style magazine
At his recent wedding, musician Justyn Wilson honored his late father, Beach Boy Carl Wilson, by asking Lisa Gorjestani of Details Event Planning in L.A. to order guest towels printed with the lyrics of a song his dad co-wrote. While most couples display their names or monogram on paper goods, Gorjestani suggests following Wilson and bride Britta Nicholaysen’s lead by picking a song or poem. To keep the words from overwhelming, limit them to 25 or less, she says. – A.G.
A verse from “Heaven” in brown ink on disposable paper guest towels, $152 for 400; foryourparty.com. Gorjestani recommends ordering approximately four towels per guest.
HOW TO HAVE A CELEBRITY-STYLE WEDDING
HOW TO HAVE A CELEBRITY STYLE WEDDING
from the Premiere issue of Long Island Bride & Groom magazine
written by Caroline Kinneberg
Maybe you don’t have a wedding budget like Tom Cruise and Katie Holmes’ or a guest list crowded with VIPs, and you’re probably more worried about remembering to pick up your invitations than the press getting ahold of them — but that doesn’t mean your wedding can’t be a sensation.
Increase its “wow” factor with these tips and tricks from Porfirio Figueroa, event director of Great Peformance (whose orchestrations include former New York City mayor Rudy Giuliani’s 2003 wedding at the Gracie Mansion, Vogue Magazine’s Fashion Rocks event at the Time Warner Center last fall, and other New York society galas), and Lisa Gorjestani of Details Event Planning in California (who has worked with Halle Berry, Dustin Hoffman’s daughter, and other big name celebrities).
surprise them
First, try wowing guests the old-fashioned way. Figueroa suggests going simple at the beginning of the event when guests are sipping cocktails, leading them to expect more of the same. Then go all out in the last place people see, typically the rooms where they’ll be dancing and dining., which leaves them elated and energized. He recalls one Scottish wedding where he hid the bride behind a group of bagpipe players, and tshe emerged to lead the astonished wedding guests to the area where the ceremony was going to take place. “You can achieve the same reaction in less extravagant ways: with florals, lighting, color, music, beautiful food, or delicious drinks,” says Figueroa.
clothes
The main focus remains, of course, on your wedding dress, but use your ceremony as an excuse to extend your wardrobe. Celebrities often do a change – or two – of dress: Katie Holmes is just one recent example. According to Gorjestani’s recommendations, wear your wedding dress until the cake cutting, and then switch into an evening gown for the post-party. Simply changing your outfits’ colors can transform the night’s vibe. For a more ostentatious alteration, slip on rented glamorous jewelry that will dazzle your guests. Some jewelers who sell engagement rings and wedding bands will also loan rings, necklaces, bracelets, and more. Don’t let a once-in-a-lifetime opportunity like that pass you by.
location
For a post-party, relocate your guests to another venue to add depth to your event. It could be a nightclub or restaurant with a sectioned-off bar area or private room. For something convenient and private, reserve the penthouse suite of a hotel where many of your guests are staying. To create a truly unforgettable event, move the entire party to a new place from start to finish – in other words, plan a destination wedding. Nicole Kidman brought husband Keith Urban back home to Australia. Hollywood heavyweights Hugh Jackman and Naomi Watts did the same. A dual citizenship isn’t required to recreate this; you can host your storybook wedding at a locale that’s abroad or in the tropics. Whether you visit Italy or the U.S. Virgin Islands, your walk down the aisle will leave an impression on guests. Consider a location that will make everyone comfortable, and take advantage of airline and hotel package deals to ease costs. Your guests will surely appreciate the excuse for a vacation.
gifts for your guests
According to Gorjestani, couples with a lot of money don’t necessarily give wedding favors. Often, they make a donation to a charity or the arts in their guests names instead. Present the donation – you can omit the amount – with a scroll wrapped in a bow at eah place setting. This way, your contribution will double as a gift. Or, try treating dessert as a gift. Figueroa once created a dessert spread filled with tall floral sprays, clear glass plates, and votives. The desserts were all miniatures that guests could carry home in cellophane bags with ties.
As for bridal party gifts, Gorjestani suggests planning a relaxing spa day and giving your attendants super-soft, monogrammed bathrobes. Bridesmaids’ kits filled with useful items like personalized water bottles, sewing kits, and luxurious mini lotions are another popular giveaway. Jewelry might make their eyes sparkle, but other gifts can be more thoughtful.
creativity
Although stars have access to some of the world’s most creative minds to help them set their ceremonies apart from the masses’, you too can produce an unforgettable event. For one source of inspiration, Figueroa suggests keeping pictures of ideas that you like from magazines and the internet – categorizing them by table decor, flowers, wedding dresses, etc. – and keeping them in a spiral notebook. Then, as you move toward the big day, removing items that won’t with with your budget or theme. Another way to spark your imagination is changing your environment to something out of the ordinary: go to a new museum, visit the botanical gardens, or spontaneously take a weekend vacation. This can help you come up with unique ideas that mean something to you. Finally, finding unusual ways to incorporate a theme can add creative energy to your wedding. A single color, for example, can be woven into linens, napkins, invitations, place cards, and other accents. The ways to wow your guests are endless.
You’re planning the biggest party of your life, so feel free to pull out all the stops.
On your wedding day, you and your groom are the celebrities.
from the Premiere issue of Long Island Bride & Groom magazine
written by Caroline Kinneberg
Maybe you don’t have a wedding budget like Tom Cruise and Katie Holmes’ or a guest list crowded with VIPs, and you’re probably more worried about remembering to pick up your invitations than the press getting ahold of them — but that doesn’t mean your wedding can’t be a sensation.
Increase its “wow” factor with these tips and tricks from Porfirio Figueroa, event director of Great Peformance (whose orchestrations include former New York City mayor Rudy Giuliani’s 2003 wedding at the Gracie Mansion, Vogue Magazine’s Fashion Rocks event at the Time Warner Center last fall, and other New York society galas), and Lisa Gorjestani of Details Event Planning in California (who has worked with Halle Berry, Dustin Hoffman’s daughter, and other big name celebrities).
surprise them
First, try wowing guests the old-fashioned way. Figueroa suggests going simple at the beginning of the event when guests are sipping cocktails, leading them to expect more of the same. Then go all out in the last place people see, typically the rooms where they’ll be dancing and dining., which leaves them elated and energized. He recalls one Scottish wedding where he hid the bride behind a group of bagpipe players, and tshe emerged to lead the astonished wedding guests to the area where the ceremony was going to take place. “You can achieve the same reaction in less extravagant ways: with florals, lighting, color, music, beautiful food, or delicious drinks,” says Figueroa.
clothes
The main focus remains, of course, on your wedding dress, but use your ceremony as an excuse to extend your wardrobe. Celebrities often do a change – or two – of dress: Katie Holmes is just one recent example. According to Gorjestani’s recommendations, wear your wedding dress until the cake cutting, and then switch into an evening gown for the post-party. Simply changing your outfits’ colors can transform the night’s vibe. For a more ostentatious alteration, slip on rented glamorous jewelry that will dazzle your guests. Some jewelers who sell engagement rings and wedding bands will also loan rings, necklaces, bracelets, and more. Don’t let a once-in-a-lifetime opportunity like that pass you by.
location
For a post-party, relocate your guests to another venue to add depth to your event. It could be a nightclub or restaurant with a sectioned-off bar area or private room. For something convenient and private, reserve the penthouse suite of a hotel where many of your guests are staying. To create a truly unforgettable event, move the entire party to a new place from start to finish – in other words, plan a destination wedding. Nicole Kidman brought husband Keith Urban back home to Australia. Hollywood heavyweights Hugh Jackman and Naomi Watts did the same. A dual citizenship isn’t required to recreate this; you can host your storybook wedding at a locale that’s abroad or in the tropics. Whether you visit Italy or the U.S. Virgin Islands, your walk down the aisle will leave an impression on guests. Consider a location that will make everyone comfortable, and take advantage of airline and hotel package deals to ease costs. Your guests will surely appreciate the excuse for a vacation.
gifts for your guests
According to Gorjestani, couples with a lot of money don’t necessarily give wedding favors. Often, they make a donation to a charity or the arts in their guests names instead. Present the donation – you can omit the amount – with a scroll wrapped in a bow at eah place setting. This way, your contribution will double as a gift. Or, try treating dessert as a gift. Figueroa once created a dessert spread filled with tall floral sprays, clear glass plates, and votives. The desserts were all miniatures that guests could carry home in cellophane bags with ties.
As for bridal party gifts, Gorjestani suggests planning a relaxing spa day and giving your attendants super-soft, monogrammed bathrobes. Bridesmaids’ kits filled with useful items like personalized water bottles, sewing kits, and luxurious mini lotions are another popular giveaway. Jewelry might make their eyes sparkle, but other gifts can be more thoughtful.
creativity
Although stars have access to some of the world’s most creative minds to help them set their ceremonies apart from the masses’, you too can produce an unforgettable event. For one source of inspiration, Figueroa suggests keeping pictures of ideas that you like from magazines and the internet – categorizing them by table decor, flowers, wedding dresses, etc. – and keeping them in a spiral notebook. Then, as you move toward the big day, removing items that won’t with with your budget or theme. Another way to spark your imagination is changing your environment to something out of the ordinary: go to a new museum, visit the botanical gardens, or spontaneously take a weekend vacation. This can help you come up with unique ideas that mean something to you. Finally, finding unusual ways to incorporate a theme can add creative energy to your wedding. A single color, for example, can be woven into linens, napkins, invitations, place cards, and other accents. The ways to wow your guests are endless.
You’re planning the biggest party of your life, so feel free to pull out all the stops.
On your wedding day, you and your groom are the celebrities.
BROKEWISE GROWTH
Its good to be broke, I know some eyes brows are raised now, please calm down now. Have noticed that when you have little resources at your disposal you tend to employ strict management techniques, all the natural scale of prefrence come to play and all.
Our nation is a typical case of a spoilt child!! Too many resources , hence let's party hard like the prodigal son and waste it all. Most people are living life like wasters and never realise it, we buy things to impress/ oppress that we really don't need. Youths of now adays spend on impulse and crave for what's in vogue without reference for future purchasing power.
A typical example is the gadget sydrome I know some people that change their phone with every blackberry that's lauched, yet they live poor unhealthy life.
Flashy things are more often always perishable, we need to start investing in things that would better our life, like skill aquisition,trainings, education etc.
I hear some people mumbling that this things are expensive, but wait if education is expensive try ignorance, the new bag, watch, shoes, tech gadgets you bought you didn't get them free!!!
So spend wisely and start investing in your future today
Whitecollar Events Facebook Page
#Whitecollarevents
@whitecollar360
Our nation is a typical case of a spoilt child!! Too many resources , hence let's party hard like the prodigal son and waste it all. Most people are living life like wasters and never realise it, we buy things to impress/ oppress that we really don't need. Youths of now adays spend on impulse and crave for what's in vogue without reference for future purchasing power.
A typical example is the gadget sydrome I know some people that change their phone with every blackberry that's lauched, yet they live poor unhealthy life.
Flashy things are more often always perishable, we need to start investing in things that would better our life, like skill aquisition,trainings, education etc.
I hear some people mumbling that this things are expensive, but wait if education is expensive try ignorance, the new bag, watch, shoes, tech gadgets you bought you didn't get them free!!!
So spend wisely and start investing in your future today
Whitecollar Events Facebook Page
#Whitecollarevents
@whitecollar360
Sunday, 13 October 2013
»» MOVEMENT ««
Most youths I come across nowdays all speak in unism. " I need a job!!", "I am Tired, There are no Jobs in Naija!!!", But as an optimist I only see a cup half filled not half empty, one thing we need to realise is that no human being is insignificant, we are all parts of a sub set that forms a functioning system, we all have natural endowments, talents and skills yet untapped.
Look around you, pick interest in crafts and trades doesn't matter if u went to school or have a P.H.D!!!
As long as you are unemployed you are a menace to the society and your family and yourself. Learn a worthy craft that can be turned into a major income generating avenue or a back up source of income in the short run while working or in the long run when you retire. The mistake most people make is to wait to when the retire before planning a business to invest in which often times eventually always come to untimely failure and ultimate loss of means of livelihood leading to dependency on progeny.
We need to put our pennywise and pound foolish nature off, stop chasing temporary gains, rather start establishing a strong foundation, learn a crafft today when your idle and still have time on your plate.....
#Whitcollarevents
www.facebook.com/whitecollar360
Look around you, pick interest in crafts and trades doesn't matter if u went to school or have a P.H.D!!!
As long as you are unemployed you are a menace to the society and your family and yourself. Learn a worthy craft that can be turned into a major income generating avenue or a back up source of income in the short run while working or in the long run when you retire. The mistake most people make is to wait to when the retire before planning a business to invest in which often times eventually always come to untimely failure and ultimate loss of means of livelihood leading to dependency on progeny.
We need to put our pennywise and pound foolish nature off, stop chasing temporary gains, rather start establishing a strong foundation, learn a crafft today when your idle and still have time on your plate.....
#Whitcollarevents
www.facebook.com/whitecollar360
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