BLOOD SUGAR CONTROL i

People who have diabetes know the importance of keeping their blood sugar (glucose) level in a healthy range. Glucose levels that are too high damage blood vessels and can lead to many complications, including heart disease, dementia, blindness and amputation. Those of us who are not diabetic should also be cognizant of glucose levels. We dont go from healthy to diabetes overnight. Glucose levels tend to rise with age, increasing the possibility of a diabetes diagnosis. Furthermore, studies show that even high-normal glucose levels increase the risk of heart attack.
In This Issue: Lose Weight By Getting Your ZZZs? 4

r Diab o f t s u s Not J

etics

By: Ken Babal, C.N. women, is a red flag, especially if you have high blood pressure, high triglycerides or low HDLs (the good cholesterol). This group of symptoms, known as Syndrome-X or metabolic syndrome, indicates insulin resistance, a prediabetic condition. Like the term implies, insulin resistance means cells develop resistance to the effects of the bodys own insulin, the hormone that lowers glucose. Insulin is necessary to allow glucose to enter cells and be burned for energy. When cells become resistant, both glucose and insulin levels remain dangerously high. A Mushroom Extract for Enhancing Insulin Sensitivity Certain foods and herbs stand out for their ability to favorably affect glucose and insulin levels, such as cinnamon, oats and mushrooms. In fact, the therapeutic potential of one mushroom extract is so promising it is being researched as a natural medicine for diabetes. Maitake mushroom is the source of a unique glycoprotein fraction that has been found

Are You Pre-Diabetic?

Excessive sugar and starch consumption along with a sedentary lifestyle leads to The Hidden Essentials 5 risky pre-diabetes glucose to Losing Weight levels. A standard blood test will tell you if your fasting 8 Vinpocetine glucose level is in an optimal 8 range. However, many Super Green Fruit Salad people experience unsafe 8 Spirulina after-meal blood sugar surges even before their fasting ! levels become elevated. d re a p es Being Pre ip c e R r u Sadly, doctors do not O WATCH hannel always alert patients C our Subscribe to to risky glucose " "DHHLLC levels until they reach the established diabetes range. Pre-diabetes can also be identified by abdominal obesity. A waist circumference www.DevelopingHealthyHabits.com over 39 inches for men, 34 for
Volume 17, Issue 4 April 2013

" Your body hears everything your mind says." ~ Naomi Judd

to enhance insulin sensitivity. In experiments at Georgetown University, the extract reduced levels of fasting glucose, blood pressure and body weight in genetically obese and diabetic rats. The Maitake extract also prevented hypertensive rats on a high sugar diet from developing insulin resistance. In addition, a clinical study found that Type 2 diabetics taking the extract for two months were able to significantly reduce their fasting glucose, triglycerides, insulin and body weight. Emerging research now shows that the Maitake extract also favorably influences glucose levels in a Type 1 diabetes animal model. Type 1 diabetes differs from Type 2 in that people with this form of the disease have high glucose levels because the pancreas can no longer make insulin. Type 1 diabetics must eventually take insulin shots to get their disease under control. The research suggests that Maitake extract may be useful for treating disturbances in glucoseinsulin metabolism as well as elevated blood pressure in Type 1 diabetics.

infertility affecting 5-10 percent of women of reproductive age. Recently, a study was conducted by physicians from three leading Japanese gynecological clinics and a Tokyo hospital to evaluate Maitake extract as a possible treatment. Patients were randomly assigned to receive either Maitake extract or clomiphene citrate (CC), a drug regarded as a first-line therapy to induce ovulation. While CC is generally well tolerated, it does have potentially serious side effects and is not recommended for long term use. By contrast, no significant side effects have been observed with Maitake extract, and it can be taken indefinitely. Subjects started taking Maitake extract on the first day of menses or CC on days 5-9 of menses and continued for three cycles for up to twelve weeks. Ovulation was observed in 80 percent of patients treated with Maitake extract and in 94 percent of subjects treated with CC (not a statistically significant difference). It is notable that 6 of 8 patients in the CC group who failed to ovulate did ovulate after Maitake extract was administered. Finally, 3 of 26 patients in the Maitake group expressed a desire to become pregnant, and all three of those patients conceived. These results suggest that Maitake extract holds great value as an effective anovulation treatment on its own or in combination with CC, and as a follow-up treatment for PCOS patients that do not respond to CC. Take Charge of Your Blood Sugar! High glucose levels contribute to a host of diseases and conditions. The good news is that you can take control of your glucose level by practicing good eating habits. Overconsumption of calories, especially refined carbs, can acutely spike blood glucose. For this reason, its best to divide daily calories into several smaller meals. Limit your intake of flour products and go for brown rice, oats, other whole grains, and beans. Quench your thirst with water while limiting juices and sodas. Supplement with a multivitaminmineral that includes chromium, which stimulates glucose uptake. Following a healthy routine of diet, exercise and supplementation that includes Maitake mushroom extract will sensitize cells to insulin and help keep blood glucose in a healthy range. The country is in the midst of a diabetes epidemic. However, diabetes need not be your destiny if you take charge of your blood sugar. The benefits of optimal glucose control are many: fat loss, increased lifespan, better memory and cognitive function, healthier blood pressure, reduced risk of heart attack, increased mental and physical energy, and possible reversal of diabetes.

Mounting scientific research shows a surprising connection between glucose-insulin disturbances and other diseases, such as infertility, autism, Alzheimers disease and cancer. Insulin resistance creates an ideal environment for cancer because tumors need both insulin and high levels of glucose to survive. By maintaining balanced glucose and insulin levels we can selectively starve tumors. In addition to its insulin sensitizing glycoprotein, Maitake is also the source of a proteoglucan being studied for its powerful antitumor properties. Polycystic Ovary Syndrome Insulin resistance is believed to be the chief underlying cause of polycystic ovary syndrome (PCOS), a leading cause of

Bio:

Ken Babal has a nutrition counseling practice in Los Angeles and is author of Mushrooms for Health and Longevity.

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Health News:
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Lose Weight By Getting Your ZZZs?

Executive Editor Mark A. Carroll Managing Editor Sandra Michalski Graphic Design Nicholas A. Carroll
Contributors : Ken Babal, C.N. Sara Carroll Jenn Heibein

Want to lose weight? Try getting more rest! A new study suggests that sufficient sleep could help battle the obesity epidemic. "I don't think extra sleep by itself is going to lead to weight loss," Kenneth Wright, director of CU-Boulder's Sleep and Chronobiology Laboratory, was quoted as saying. "Problems with weight gain and obesity are much more complex than that. But I think it could help. If we can incorporate healthy sleep into weight-loss and weight-maintenance programs, our findings suggest that it may assist people to obtain a healthier weight." But further research is needed to test that hypothesis, Wright added. For the study, researchers monitored 16 young, lean, healthy adults who lived for about two weeks at the University of Colorado Hospital, which is equipped with a "sleep suite" for controlling sleep opportunities by providing a quiet environment and by regulating when the lights are on and off and a sealed room that allows researchers to measure how much energy participants are using based on the amount of oxygen they breathe in and the amount of carbon dioxide they breathe out. All participants spent the first three days with the opportunity to sleep nine hours a night and eating meals that were controlled to give participants only the calories they needed to maintain their weight in order to establish baseline measurements. But after the first few days, the participants were split into two groups: one that spent five days with only five hours to sleep in and one that spent

five days with nine hours of sleep opportunity. In both groups, participants were offered larger meals and had access to snack options throughout the day ranging from fruit and yogurt to ice cream and potato chips. After the five-day period, the groups switched. On average, the participants who slept for up to five hours a night burned 5 percent more energy than those who slept up to nine hours a night, but they consumed 6 percent more calories. Those getting less sleep also tended to eat smaller breakfasts but binge on after-dinner snacks. In fact, the total amount of calories consumed in evening snacks was larger than the calories that made up any individual meal. The current findings add to the growing body of evidence showing that overeating at night may contribute to weight gain. "When people are sleep-restricted, our findings show they eat during their biological nighttime when internal physiology is not designed to be taking in food," said Wright, who is already working on a new study to better determine the implications of when people are eating not just what they're eating. Wright and his colleagues also found that men and women responded differently to having access to unrestricted food. Men gained some weight even with adequate sleep when they could eat as much as they wanted, while women simply maintained their weight when they had adequate sleep, regardless of how much food was available. Both men and women gained weight when they were only allowed to sleep for up to five hours. SOURCE: National Academy of Sciences, March, 2013

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T h e H i d d e n E s s e nt i als
By: Jenn Heibein

. to.

Losing Weight
the body to where they are needed. Most people believe that proteins are only used to build muscle, but you need protein for several reasons glucose to fuel the body, tissue repair and maintenance, general cell function and to produce hormones. Fats found in meats, butter or cooking oils are highly concentrated sources of energy for the body. They are difficult to digest and take longer than proteins or carbohydrates. They move slowly through the stomach and are hardly touched by the HCl that is used to break down other foods. Once fat enters the small intestine, the pancreas secretes an enzyme called lipase, which helps break down the fat and the gallbladder releases bile, a substance used to emulsify fat. Once the fat is in smaller pieces called fatty acids, they are absorbed through the intestinal wall into the blood and travel around the body. They are then used either by the muscles as energy or are stored in adipose tissue for use at a later date.

Most doctors, nutritionists and even fitness professionals would have us believe that the secret to weight loss is a simple ratio of calories in vs. calories out. However, it is more complicated than this. Understanding what happens when food enters your body may help you understand how to lose weight effectively. It is the type of calories you take in that matter, more than the amount. The Break Down When you eat a piece of protein, such as chicken or fish, digestion begins in the stomach. Hydrochloric acid is secreted which pulls the protein apart to make it softer. It is then passed to the small intestine, where enzymes are secreted to further break down the protein into its building blocks amino acids. The amino acids are small enough to move through the intestinal wall into the blood stream, where they move around

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Carbohydrates come in different forms and depending on their complexity, it may take longer for the body to break them down. Monosaccharides are the simplest form (i.e. fructose in fruit), and are digested almost instantaneously. Disaccharides (i.e. table sugar) need to be broken down into monosaccharides to be digested. This is a fairly rapid process. Polysaccharides (starches such as rice, corn or sweet potatoes) contain several sugars and can take up to 1.5 hours to digest. Carbohydrate digestion begins in the mouth. An enzyme called amylase is secreted in the saliva. In the small intestine, enzymes are released to break complex carbs into their simplest form. These are then converted to glucose, absorbed through the intestinal wall into the bloodstream and taken to the liver to be stored or used based on activity level. A Vicious Cycle Digestion also plays a huge part in how calories are used. The majority of the population has a faulty digestive system brought on by poor habits such as not chewing food thoroughly, overeating, or eating too much of one type of food source. When your digestion is poor, your body does not absorb the nutrients it requires to function properly and it craves more food to compensate for those nutrients. This turns into a vicious cycle, causing poor metabolic function. To help fix digestion you can supplement with Digestive Enzymes. Your body requires specific enzymes to break down fats, proteins and carbohydrates. If you eat too much of one type of food, you may become deficient in one or more of the enzymes needed for proper digestion. The Good, the Bad, and the Another way to aid in proper digestion is the use of probiotics. They help to digest and process food, promote regularity, absorb vitamins and minerals and fight off any foreign or invading bugs that may come into our bodies. We are considered in balance if we have 85% good bacteria and no more than 15% bad bacteria. There are several factors that can cause an imbalance of our intestinal flora poor digestion, poor diet high in fats and sugars, antibiotics and tap water. Supplementing with probiotics is a great way to reintroduce what has been lost. However, they have to make the journey to your gut in order to work. There are 2 ways to ensure this. You can either take an enteric coated probiotic or, take your probiotics with food.

Is All Fat Bad? It is a general misnomer that all fat is bad and that all fat leads to heart attacks and obesity. Essential Fatty Acids (EFAs) are required for proper health and function. The body cannot manufacture them, so they must be introduced through food and/or supplements. There are 2 main categories of essential fatty acids Omega3s and Omega-6s. These should be taken in a specific ratio of [4:1] Omega -6 to Omega-3 in order for the body to process and use them properly. The North American diet tends to be a ratio of [20:1], since Omega-6 fats are used in most processed foods to maintain shelf life, which often leads to a deficiency in Omega-3s.

EFAs can play a large part in weight loss. Our cell membranes are made up of fats. If the cell membrane does not get the fat it needs to stay moist and supple, then it will shrivel and become hard, causing less nutrient absorption, less toxins being discarded and improper metabolic functioning of the cell in general. When our metabolism is not working, then we are not burning fuel and we either cant lose weight or, even worse, may gain weight. There are a few other things that EFAs do for the body that will also contribute to weight loss. They help to increase energy levels, lubricate joints and stabilize insulin and blood sugar levels which decreases cravings for bad foods and can help curb your appetite. As you can now see, different forms of calories are broken down and used in different ways in the body. Hence the reason that the type of calories you eat makes a huge difference on how they are stored and used.

Bio:

Born and raised in Ontario, Jenn earned her Bachelor of Science in Biology at the University of Guelph. A student of holistic nutrition, Jenn has been the Quality Assurance Supervisor for an international plant breeding company, a planner for a major international agricultural corporation, and today she is the Education Coordinator and part of the Research and Development team for Sangster's Health Centres.

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Vinpocetine:
A derivative of vincamine, an extract of periwinkle, used in Hungary for senility and blood vessel disorders for 25 years. Vinpocetine is a memory enhancer that improves cerebral blood flow, brain cell ATP and utilization of oxygen and glucose. Guards against stroke, memory impairment, motor disorders, inner ear imbalance and hearing loss. Improves vision in 70% of subjects tested. Preliminary research finds vinpocetine may relieve urinary incontinence. Note: rare occurance of dry mouth and heart palpitations.
By: Dr. Linda Page

Bio:

Dr. Page is a member of The American Naturopathic Medical Association, The California Naturopathic Association, The American Herbalist Guild, The American Botanical Council and The Herb Research Foundation.

Recipe
OF THE MONTH

Herb
SPIRULINA
Spirulina plantensis Part Used: Dried powder.

OF THE MONTH

Super Green Fruit Salad

Serves 4

WATCH Our Rec ipes Bein Subscrib g Prepare e to our d! Channel - "DHH LLC"

INGREDIENTS:

2 Tbsp pistachios (for unsalted pistachios add a pinch 1 avocado, cubed 1 Granny Smith Apple, sliced into of salt) 2 fresh mint sprigs, remove and small triangles chop leaves (disguard stems) 1 lime, squeezed 1 Tbsp honey or agave syrup 2 kiwis, sliced thin

Effective Forms: Capsules, tablets, food and drink supplement. Therapeutic Profile: A highly nutritive, anti-oxidant microalgae; an excellent source of protein, chlorophyll, vitamins, minerals (particularly calcium), and amino acids. A prime immuno-stimulant. Primary Uses: Important in many weight control formulas (especially those for over-eaters and sugar cravers); a protein source for high and low blood sugar support; indicated for rebuilding after acute diseases; as a tonic for goiter problems. May have use in combating AIDS, cancer, diabetes, allergies, cardiovascular problems, ulcers, and heavy metal poisoning. Secondary Uses: As part of a blood building and liver support combination; in a formula for eyesight improvement in cases of glaucoma and cataracts. Used for hypotension to stimulate circulation.
The statements and products in this newsletter have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease.

DIRECTIONS:

Chop, squeeze and peel all ingredients. Add to a large bowl. Toss well with spoon. Cover and chill until ready to serve. Garnish with fresh mint leaves.
Sara Carroll is an active mother of two boys, conscientious vegetarian & star of our new DHH Recipe series. Watch her prepare this recipe at our channel, "DHHLLC"

Please direct questions and comments to our website: www.DevelopingHealthyHabits.com