Low Cholesterol Diet | The Red Herring!

Part 1: When following a Low Cholesterol Diet some people mistakenly try and reduce their high cholesterol levels by reducing the foods they eat that contain saturated fat.

Sadly this is not the path to follow as it brings its own problems to your health.

You see, your liver produces its own cholesterol; approximately 75% is produced by the liver.

Food containing cholesterol play a minor role in creating high cholesterol levels; by eating less cholesterol in your diet your liver just increases its production.

Your body also recycles cholesterol by returning it to the liver so it can be reused; your body does this because cholesterol is vital for our body. Every cell in your body relies upon cholesterol.

Please refer to my article High Cholesterol the Real Facts, for more information.

You are probably now wondering how to go about reducing your high cholesterol levels and what Low Cholesterol Diet you need to follow.

Firstly you need to decrease your insulin levels and reduce your blood glucose levels which will help reduce your high cholesterol levels naturally and in a safer way.

Your fasting Insulin levels need to be below 5 to reduce your risk of heart disease; this will also reduce your chance of developing cancer.

But wait there is more.

People, who either smoke, drink excessively, avoid exercise, eat a high sugar, or high grain diet or consume certain fats are damaging their bodies, this causes the body to try and repair itself and a by-product of this is high cholesterol levels.

And if that’s not enough, it is also known that people who are experiencing high levels of stress or have unresolved emotions are damaging their body which again may lead to high cholesterol levels.

I can’t stress this enough, it’s not the high cholesterol levels which damage the body, the body is already damaged and the cholesterol is attempting to repair the damage.

High cholesterol levels are a signal from the body that something needs to change, it is a big flag.

The reality is that saying that high cholesterol levels causes heart disease is a red herring. Cholesterol is an innocent bystander to heart disease.

So apart from avoiding smoking, drinking only moderate amounts of alcohol and increasing your activity you are probably wondering what else you can do to heal your body so that your high cholesterol levels can naturally lower by themselves.

The next best thing is to follow my Low Cholesterol Diet while reducing your stress levels and seek help for any emotional problems that you might be having.

Low Cholesterol Diet Step 1:

Read my article High Blood Glucose Levels Problems so that you are aware of the danger is causes and why it’s important to lower your blood glucose levels.

Then slowly start to reduce excess sugar in your diet like white sugar, which is often hidden in foods.

When possible avoid cans of soft drink which often contains cane syrup which is even worse for your body than white sugar.

Energy drinks are often full of sugar and these drinks deplete the body and they are only a short term fix and are best avoided.

Also avoid adding fructose to your diet instead of sugar. Agave Syrup contains large quantities of fructose and is very damaging for your body. Fructose is more readily turned into fat and raises triglyceride levels.

I will be adding some recipes shortly that will provide sweetness while helping to reduce your high cholesterol levels.

Low Cholesterol Diet Part 2 coming soon

Pre Diabetes Diet Plan Part 1

One in four adults in Australia over the age of 25 has either prediabetes or diabetes. Are you one of them? I certainly was.

Sadly when I had prediabetes my results were ignored, it was only when I had progressed to having diabetes that my Doctor told me that I had to watch my blood sugar levels.

If you have prediabetes you have the opportunity to reverse your diagnosis of prediabetes through following a pre diabetes diet plan.

But before I jump into details let me explain the basis for any pre diabetes diet plan that you choose to follow as having an understanding of what prediabetes is will give you the best chance at continuing to follow a diet.

So maybe your Doctor has told you that you have prediabetes and he might have explained to you that you have a 1 in 3 chance of developing type 2 diabetes if you continue with your current lifestyle.

Your Doctor probably also told you to that diet and exercise are the two most important ways to reverse prediabetes.

In prediabetes your blood glucose levels are higher than they should be and having high blood glucose levels means that every cell in your body¹ is being damaged.

Back in 1975 a life insurance company² shared their statistics showing that the longer that your blood sugar levels remain out of control, the shorter your life. At that time they indicated that 29-year-old diabetics lived 16 years less than non-diabetics, 39-year-olds lived 11 years less, and 49-year-olds lived l0 years less (this is based upon the age that you became diabetic).

When I heard this I was motivated to make some life style changes and started to develop a diet plan that would ensure that I controlled my blood sugar levels each and every day.

You see I was 45 when I found out I had Type 2 Diabetes, and if a 49 year old lives 10 years less, then the harsh reality is that now I am 53 years old if my expected age had been 82 (if I never had diabetes) and I lost 10 years due to Type 2 Diabetes that would mean I only had 19 years left to live, now that may seem a long time, but when I reach 63 it would mean only 9 years left.

My daughter Kerry would not be impressed if I lose 10 years of my life because I did  not take action to improve my diet and other related things. Never mind that people with Type 2 Diabetes end up with more and more disabilities as they age, and I want to live a long time without disabilities. Quality of life is important to me.

Today I no longer have diabetes and I still follow my diet plan as it ensures that I remain at the weight that I am comfortable with and I sleep better and my vision has improved so much and I have more energy than I used to have. You may be wondering if this means that everything is perfect and my answer to that is that I am still working on sleeping even longer and having even more energy.

Pre Diabetes Diet Plan Aim

The main aim of any pre diabetes diet plan is to prevent you from developing type 2 diabetes and cardiovascular disease as pre diabetes damages the heart.

One of the main ways you can prevent your prediabetes from turning into type 2 diabetes is to lose weight, even a 10% change in your weight will improve your blood glucose levels.

Weight loss also allows your body to use glucose more effectively which helps reduce your blood sugar levels.

It is well known that people with a lot of fat around their stomach are more at risk for developing type 2 diabetes. This type of fat is called visceral fat. When the body is unable to burn fat effectively, it simply keeps storing it in the body.

People who are already genetically predisposed to type 2 diabetes need to be careful about visceral fat because it creates more insulin resistance than the fat stored in other parts of the body.

If you are apple shaped then it is even more important to follow a diet plan that helps with weight loss.

A pre diabetes diet plan aims firstly to increase fibre in the diet. It has been shown that when fibre in your diet is high it slows down the rate of digestion and absorption which slows down how fast glucose enters your blood stream (unless you have certain types of IBS in which case you need individual dietary advice).

Dietary fibre can also give a feeling of fullness which most people appreciate. Fibre also helps to reduce food intake at meal times and reduces hunger levels between meals.

I often put my clients on a higher fibre diet and have sourced from overseas a high fibre powder that can be taken as a drink and I am experimenting using it in different foods and will produce a High Fibre Recipe Book within the next 3 months.

The best high fibre foods for someone who has prediabetes are not only high in fibre but low in carbohydrates. Soluble fibre slows the release of glucose from carbohydrate foods into the blood stream which controls blood sugar levels.

Part 2 Pre Diabetes Diet Plan

1.Over time, chronically high or heavily fluctuating blood sugar levels can inflict enormous hidden damage as the excess glucose combines with proteins, collagen, and enzymes, and reacts with cellular DNA. This can trigger serious negative long-term effects that can shave years or even decades off life (Cerami at al., 1987; Gillery et al., 1991).

2. Insurance statistics compiled by Equitable Life Insurance (Goodkin, 1975).

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Food Coach Brisbane | For you and those you love.

If you suffer from high blood pressure, high cholesterol, diabetes or pre diabetes then it’s time to consider having your own Food Coach.

A Food coach may also be a great benefit to help you reach that weight loss goal that you are trying so hard to accomplish, by educating you on what foods are best for you and what foods that you need to avoid.

A Food Coach can help you make sure that you are eating the foods that are going to benefit you as an individual and suit your personality, lifestyle and genetics.

There are many foods that those with high blood pressure or high cholesterol or diabetes should be avoiding and there are many foods that are beneficial to those who suffer from these medical conditions.

A little guidance can give you the reassurance that you need to know that the choices you make are going to increase your health rather than decrease it.

A Food Coach can help you to eat smart and bring your high blood pressure and high cholesterol back into check.

As a Food Coach I can work alongside your Doctor so that you can relax knowing that you are in the hands of professionals who are qualified to help you.

By eating the proper foods and exercising, you might even be able to avoid having to take medications and hence avoid the side effects that medicines normally bring.

Many people simply eat the wrong foods because they are not educated on what foods work with the body to lower some of the more common medical issues such as high blood pressure, high cholesterol and diabetes.

Some people sabotage themselves when it comes to their health. I know I certainly did after losing my 16 year old son to Leukaemia. It took someone professional that I could trust to hold my hand and hold me accountable until my health turned around.

Having a Food Coach and Counsellor to work with you uncovering self-sabotaging behaviour and giving you the tools and techniques to overcome emotional eating and bad habits will ensure your success.

You see it’s not your fault that you have ill health. There are so many myths and beliefs about food and health that it is easy to take the wrong path and then one day discover that your health has deteriorated and that you need to take action in order to have the health and longevity that you are entitled to.

Continuing to eat your regular diet can be damaging to the body and no one wants to be unhealthy when they can simply get expert advice from a Food Coach.

Everybody is different and everyone’s medical conditions are different, by having a fully qualified, government approved Food Coach, you have the benefit of having the latest knowledge on what foods are right for you and your medical condition.

Don’t waste another moment trying to take care of such an important matter as your health, take advantage of all that a Food Coach can do for your health. It’s a smart and healthy choice to make – take action now.

For Food Coaching in Brisbane please contact me to find out more, for peace of mind.

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Diabetic Diet Plan The Easy Way.

Introduction: A Diabetic Diet Plan can assist you in beating Type 2 Diabetes

Before we go any further it is important to understand that Diabetes is the number one cause of amputation to limbs in Australia and my Diabetic Diet Plan can be of assistance

Some problems that occur due to Diabetes are blindness, kidney failure, nerve and vascular damage.

Sadly every half a minute in the world someone has a leg amputated due to diabetes. Ignoring this disease is dangerous and can lead to devastating consequences

Diabetes consequences can almost be completely avoided. Simple changes in your lifestyle can make all the difference in the world to you and your loved ones

With my diabetic diet plan you can start implementing some small simple changes immediately which can increase your chances of getting complications back to levels similar to those of non-diabetics

The key is knowing what does works and what does not.

New research has show that diabetic drugs have little impact on the consequences of disease. The drugs only treat the symptoms not the source of the problem.  Type 2 diabetes can be reversed or prevented when following a Diabetic Diet Plan.

The problem with medications is that they have many side effects and do not address the root cause of diabetes

Reversing and preventing diabetes is simple and effective when you discover the right foods that help you have normal blood glucose levels sugar naturally

Diabetic Diet Plan Tip 1: Cinnamon can help to lower blood sugar levels

Diabetes test subjects took 1/4 of a teaspoon of cinnamon daily, nearly all the subjects showed marked improvement.

It is recommended to start off with smaller amounts each day added to your food and build up slowly over a couple of weeks.

The advice I give is only general in nature as each person has their own genetics, lifestyle and personality and what works for one person may not work for another.

If you wish to have personalised advice then contact me to book a Success Health Consultation and you will leave the session with a basic success health action plan to follow.

I can assist you in your road to recovery. The first step is to follow the Diabetic Diet Plan.

Diabetic Diet Plan Part 2: Coming soon.

Normal Blood Glucose Levels in Australia

Normal Blood Glucose Levels

The normal blood glucose levels in a healthy individual must be between a minimum of 3.6 and a maximum of 6 mmol/L when fasting. Levels are best checked first thing in the morning in order to get a fasting reading. By fasting this means you have gone 8 hours without any food or drink, apart from water.

After meals normal blood glucose levels should be 7.8 mmol/L or less.

In Australia blood glucose levels are measured in mmol/L (millimoles per litre) in America they are measured in mg/dl (milligrams per decilitre).

To get the American measurement of mg/dl multiply the Australian mmol/L by 18 to give an approximate reading. Therefore 3.6 mmol/L  X  18  =  64.8 mg/dl which is the approximate minimum normal blood glucose levels in America. Whereas in America maximum normal blood glucose levels would be approximately 140.4 mg/dl

Diabetes related complications can be life threatening and they can be avoided if people with diabetes spend time monitoring their blood glucose levels (BGLs) and try and keep them within the normal blood glucose levels range.

Blood glucose monitoring is a highly efficient diabetes management tool, which is helpful in providing you with a sense of control and freedom.

Foods, especially carbohydrates, have the greatest effect on blood glucose levels. However, it can be influenced by some other factors such as physical activities, changes in routine, travel, illness and stress.

High Blood Glucose Levels

High blood glucose or hyperglycemia is very common among people with diabetes. It often occurs due to the intake of too much of certain types of food. Blurring of vision, extreme hunger or thirst, nausea, drowsiness, need for frequent urination, confusion, stroke symptoms, seizure, coma, thrush, cystitis and wound infections are the symptoms of high glucose levels.

Even slightly elevated blood glucose levels lead to vascular damage and heart disease. Read more about the dangers of High Blood Glucose Levels Here.

High Blood Glucose Levels when fasting are considered to be about 7 mmol/L and above. After meals high blood glucose levels would be 11.1 mmol/L and above.

Prediabetes Blood Glucose Monitoring

You will be falling under prediabetes category if you have impaired glucose tolerance or impaired fasting glucose. Fasting blood Glucose Levels for someone with Prediabetes is 6.1 mmol/L to 6.9 mmol/L. 

After meals prediabetes blood glucose levels can often be within the 7.8 to 11 mmol/L range.

People with prediabetes don’t have to monitor their blood glucose levels, but doing so will enable them to control their blood glucose levels better and avoid getting full blown diabetes, sadly they are not allowed to register with NDSS.

To read my Prediabetes Diet Plan Click Here

Low Blood Glucose Levels

The symptoms of low blood glucose levels or hypoglycemia can vary depending on its severity.  If it falls below 3.6 mmol/L, you may experience:

• Nausea
• Extreme hunger
• Feeling nervous
• Rapid heartbeat
• Trembling
• Tingling of fingertips or lips
• Cold
• Excessive sweating

If your blood glucose level falls below 3 mmol/L, you may experience symptoms such as anxiety, irritability, anger, restlessness, confusion, lack of energy, poor coordination, fatigue, difficulty in talking and walking, etc.

When the blood glucose level reaches between 2 mmol/L – 2.8 mmol/L, it is considered as severe hypoglycemia. At this stage, people experience symptoms such as seizures, loss of consciousness, hypothermia, etc.

Technique to Test BGLs

Blood glucose monitoring can be done by using self management tool. In order to do it yourself, you need a blood glucose meter, test strips, and a lancet device with lancets.

Today, different types of blood glucose meters are available. You can discuss with your diabetes healthcare professional for finding the best one for you.

Though all the blood glucose meters are equipped with electronic memory, you can manage your diabetes more effectively if you keep a written record.

The frequency of testing the blood glucose levels depends solely on the needs of individual. However, it can be checked:

• Before breakfast
• Two hours after meal
• Before rigorous exercise
• When you feel unwell
• Before lunch/dinner
• Before bed

In order to avoid complications in relation with diabetes, you must keep your BGLs as close to normal. There is a limited range of blood sugar levels in which the brain can function normally.

You may get inaccurate result due to a number of reasons. This can be avoided by seeking the help of a diabetes professional for handling the meter.

It is essential to use a high quality meter to check blood glucose levels correctly.

My clients are shown how to use a blood glucose monitor so they can feel confident about doing it themselves.

Blood glucose monitoring can be a little expensive.

The government of Austria has established National Diabetes Services Scheme (NDSS) to help people. This program is aimed to provide subsidies for people to buy blood glucose testing supplies.

People, who use insulin, will also get free syringes and needles. All Australian residents who are diagnosed with diabetes are eligible for enrolling in NDSS.

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