La obesidad afecta al funcionamiento y regulación del metabolismo de energía de dos maneras. Estar obeso es la principal señal del pre diabético. La obesidad viene acompañada siempre por una resistencia a la insulina, que conduce a la diabetes. En cuanto a la resistencia a la insulina y a la grasa corporal, la manera más fácil de pensar en este problema es en términos de una escala; a mayor grasa corporal = mayor resistencia a la insulina.
Según informes recientes oficiales, la epidemia de obesidad y de diabetes va en aumento de un 75% desde 1991, denotando su correlación.
La obesidad afecta al funcionamiento y regulación del metabolismo de energía de dos maneras; produce resistencia a la leptina y promueve la resistencia a la insulina. Leptina (no confundir con lectinas) es una hormona asociada con el gen de la obesidad y ha recibido mucha atención en la investigación en los últimos años. La leptina actúa sobre el hipotálamo regulando por un lado el grado de grasa corporal, y por el otro la capacidad de quema de grasa en energía y grado de saciedad. Cuando usted tiene sobrepeso, aumentan los niveles de leptina, pero su acción se ahoga. En un estado de obesidad, los niveles de leptina aumentan en unisono con los niveles de insulina, llevando a algunos investigadores a creer que la resistencia a la leptina es el precursor de la resistencia a la insulina. Leptina también se asocia con la hormona de estrés; cortisol.
Como regla general, cuando se tiene sobrepeso existen niveles elevados crónicos de cortisol. El tejido adiposo acelera la producción de cortisol, y altos niveles de cortisol promueven el aumento de peso. Es un círculo vicioso. La cortisol difiere de otras hormonas esteroides, como las hormonas sexuales, en que se clasifica como un glucocoricoide. Eso significa que su acción principal implica aumentar niveles de azúcar en la sangre a expenda del tejido muscular. Mientras que esto es un efecto deseado en una situación de lucha o huída, a nivel crónico sin embargo coadyuva a resistencia a la insulina y a una alternancia en la composición corporal de músculo a grasa.
Además, la investigación demuestra que el alto nivel de cortisol tiende a aumentar el apetito, debido a un asociado con leptina. La investigación sugiere que el cortisol es el factor principal que impide a la leptina realizar sus funciones optimas de suprimir el apetito, aumentando el metabolismo y disminuyendo la grasa corporal.
La diabetes tipo 2 se ha convertido en una de las enfermedades más comunes y de más rápido crecimiento, volviendo vulnerable a nuestra sociedad. Lo que ocurre en proporciones epidémicas es el hecho de que muchas personas no son conscientes de las causas o señales de alerta y no buscan ayuda hasta que se presentan complicaciones graves.
A continuación presentamos algunos factores que puede considerar y determinar su riesgo de diabetes tipo 2:
• Peso. El sobrepeso es un factor de riesgo principal para la diabetes tipo 2. A mayor tejido graso, las células se vuelven más resistentes a la insulina.
• Distribución de la grasa. Si su cuerpo almacena grasa principalmente en el abdomen, el riesgo de diabetes tipo 2 es mayor que si su cuerpo almacena grasa en otros lugares, como las caderas o muslos.
• Inactividad. A menor actividad, mayor será el riesgo de diabetes tipo 2. La actividad física ayuda a controlar su peso, consume glucosa como energía y hace que las células sean más sensibles a la insulina.
• Historia clínica familiar. El riesgo de diabetes tipo 2 aumenta si padres o hermanos tienen diabetes tipo 2.
• Raza. Queda aún por determinar el porqué según las estadísticas; hispanos, Indo-americanos, asiático-americanos y negros — son más propensos a desarrollar diabetes tipo 2 que los de raza caucásica.
• Edad. El riesgo de diabetes tipo 2 aumenta a medida que se envejece, especialmente después de los 45 años. Probablemente porque la gente tiende a hacer menos ejercicio, pierde masa muscular y gana peso a medida que envejece. Pero también diabetes tipo 2 está aumentando dramáticamente entre niños, adolescentes y adultos jóvenes.
• Pre-diabetes. Condición en la cual el nivel de azúcar en la sangre es superior a lo normal, pero no lo suficientemente alto como para ser clasificado como diabetes. Sin tratamiento, o cambio de estilo de vida, la prediabetes progresa a menudo en diabetes tipo 2.
• Diabetes gestacional. Si usted desarrolla diabetes gestacional estando embarazada, aumenta el riesgo de desarrollar más adelante diabetes tipo 2. Si usted dio a luz a un bebé que pesa más de 9 libras (4 kilos aproximadamente o más), usted también está en riesgo de contraer diabetes tipo 2.
Salacia es un género de la familia Celastraceae. Una especie en particular, Salacia oblonga, utilizada durante miles de años en la medicina ayurvédica, es cada vez más objeto de considerable interés médico debido a su potencial como agente antidiabético. La hierba es oriunda de la India y Sri Lanka. Los componentes activos, salacinol y kotalanol, inhiben la alfa-glucosidasa y aldosa reductasa. La inhibición de estas sustancias disminuye la degradación de carbohidratos en monosacáridos absorbibles y por lo tanto disminuye los niveles de glucosa posprandial (proceso digestivo).
Glycoscia puede utilizarse en combinación con una dieta adecuada y ejercicio. Sin contraponerse a otros medicamentos antidiabéticos. Equilibra el azúcar en la sangre y apoya la regulación de nivel de insulina.
Se ha venido demostrado que siguiendo los lineamientos nutrigenomicos, dieta libre de lectinas que no van con su fisiología, disminuye drásticamente el nivel inflamatorio, permitiendo optimizar y balancear todos sus sistemas, disminuyendo el riesgo de patología en general.
Disfruto al máximo sus comentarios tan positivos y alentadores, respecto al seguimiento que le dan a sus reportes nutrigenomicos y a su vez, como han logrado transformar su estilo de vida, a través del ejemplo, de sus seres queridos. Esta ha sido mi misión; propagar la labor incansable respecto a las diferencias fisiológicas, genéticas, personalizadas, generativas de excelencia del Dr. D'Adamo, basándome en su programa inteligente SWAMI que está cambiando al mundo de la salud a pasos agigantados desde el reseteo celular (DNA), sin duda revolucionario. Nos permite convertirnos en pilotos de nuestro destino genético.
I am slightly out of breath as I type this blog, but I am smiling, because I rode my bike for almost an hour this afternoon and I didn't have to walk up any hills. I blogged a few weeks ago about my disappointment that I had run out of energy and had to walk my bicycle up the last big hill before I got home.
I had lots of excuses. We were out of town a lot last fall and I hadn't had time to ride. Early winter was unusually cold, and I wimped out about riding in the chilly wind. Of course, it's always easy to blame my age. Women nearing 60 lose muscle every year because of hormones, and it's a struggle to exercise enough to maintain the muscle I have, much less to build more. Whatever the reason, I had obviously neglected certain muscles in my legs.
I've ridden several times since that blog. Every time I have ridden farther and faster and up more hills. But today was the first time since last summer that I have ridden straight up the last hill.
I am smiling because I achieved a goal. I am smiling because I feel physically good after that kind of strenuous exercise. Most of all I am smiling because I have proved to myself that I can still build muscle. Now - I need to concentrate on building more of it!
On an entirely different subject, I made Kasha last night. I asked myself as I ate it with chicken and steamed vegetables, why I don't make it more often. Buckwheat is a good neutral grain for Type Os. Despite its name, it isn't wheat at all, and it is gluten free.
If you just cook buckwheat, it turns out with a texture sort of like oatmeal. But if you follow the Kasha recipe on the package and brown it first with an egg, then add boiling water, it turns out fluffy like rice. It takes less time to buckwheat on the stove than to cook rice in the rice cooker.
This afternoon I had Kasha with black currant preserves. It was as good as dessert.
This past weekend was the Jewish holiday of Purim, which commemorates a time in Jewish history when our enemies almost annihilated us, but we prevailed. Many of you are probably familiar with the Biblical Book of Esther, which tells the story of Purim. Esther, a Jewish woman, becomes Queen of Persia, but keeps her nationality hidden from the king. Haman, the king’s second-in-command, wants to destroy the entire Jewish people because he hates Mordechai, Esther’s uncle. At just the right moment, Esther reveals her Jewish identity to the king, who then has Haman executed and Mordechai is promoted in his place. The Jews rejoice and proclaim a new holiday.
Purim is celebrated by listening to the Book of Esther read out loud from a kosher scroll. These scrolls are hand-written with quill on parchment, just as they’ve been written for centuries. This is often referred to as “The Megilla Reading” because Megilla is the Hebrew word for “scroll.” Other observances include giving charity, having a festive meal, and giving gifts of food. It’s customary to dress up in costumes for the holiday as well. Many people eat hamentashen for the holiday. These are jam-filled triangular cookies said to be in the shape of Haman’s hat.
While the Mitzvah (commandment) can be fulfilled by giving a gift of 2 kinds of food to one person, it’s become customary to give to all your friends. There were friends in the neighborhood we wanted to give to, and my children wanted to give to some of their classmates and most of their teachers as well. This can get complicated and expensive, so we try to keep it simple.
Hamentashen are traditionally a part of the gift baskets, but the truth is that many people get tired of eating so many of them. We usually make chocolate chip cookies to give out instead. They’re less work to make and much more appreciated. We’ve been giving out popcorn before we started BTD, and we’ve continued to do so. It’s relatively inexpensive and easy to make, and people enjoy receiving it. Of course my kids will eat the leftovers, but Purim only comes once a year and I don’t worry so much about keeping things 100% compliant for this holiday. I need to keep a wheat-free house, but I don’t get sick from touching popcorn. So, rather than tons of candy and store-bought hamentashen, we give out pretty bags with mini chocolate chip cookies and popcorn.
We did make some hamentashen for ourselves. I’d intended to make a batch with rice flour so I could eat a couple, but forgot to buy enough rice flour. The kids made one batch of hamentashen with spelt flour; some filled with chocolate chips and some filled with apricot jam. Since I couldn’t eat the spelt cookies, I put some butter and jam on a rice cake and baked that. It wasn’t hamentashen shaped, but it had all the buttery goodness and baked jam flavor, it was totally compliant for me, and I wasn’t tempted to overeat because I only made one.
After all my careful planning for our own Purim goodies, of course we received many gift bags from our friends as well. Most of these contained things like corn syrup, wheat flour, and artificial colors. Leah brought a lot of candy to school with her the day after Purim, to share with her classmates. Some is in a bag destined for a food pantry. And some we kept, to be doled out slowly over the next few weeks so nobody gets sick from eating too much junk.
It was late in the week, I was at the grocery store, and I hadn't tried a new recipe for the week. I was in the mood for salmon.
Though salmon is a good choice because it is beneficial for us both, salmon is not my Honorable Husband's favorite fish. Truth be told, his favorite fish is catfish, which is an avoid for him. I don't hassle him about catfish in restaurants, because I feel like any kind of fish is better for him than most meats. However, I don't buy catfish to cook at home.
I decided to buy salmon and see if I could find a different recipe when I got home. There was a long line at the fish counter. While I was waiting my turn I started looking through the complimentary recipe cards on display at the counter. The name Lemon Herb Salmon caught my eye. I especially liked the total preparation and cook time of 25 minutes.
The recipe called for olive oil and lemon pepper. I didn't think I would like that. This is how I made it:
Large salmon fillet with skin
2 Tbsp rosemary
juice from one lemon
Preheat the oven to 400 degrees. Put the salmon in a baking dish. Crush the rosemary in your fingers to bring out the flavor. Sprinkle over the salmon. Pour the lemon juice over the salmon. Cover the baking dish with foil. Cook for 10-15 minutes or until fish flakes.
HH said it was the best salmon I had ever fixed. I'm definitely keeping this recipe.
It has been a long time since I have had really sore muscles.
I think I'm in pretty good shape. In fact, I think I'm in above average shape for a woman my age. After spending the first 23 years of my life sitting on sofas reading books, I discovered that I liked to run and swim. When I found the Blood Type Diet in 2003 and read that Type Os need "intense physical exercise" I could identify.
I exercise between 45 minutes and an hour 5-6 days a week. I let my body rest one day a week. For me it is a good Biblical principal, but I find it interesting that every physical trainers agree. Women my age are prone to lose muscle mass and replace it with fat. I fight that tendency continuously.
For all of these reasons, it has been a long time since I have had really sore muscles.
Saturday I photographed 17 basketball teams. I had been hired by a children's basketball league. The players were aged 5-12. I shot pictures from 7:30 in the morning until 4:30 that afternoon.
If you want good pictures, you do not stand when you photograph children. You get down on their level. So I was up and down; up and down; up and down all day long. While I was working, I felt great. But, oh my! Sunday morning when I got out of bed, my quads were screaming. I hobbled into the bathroom. I had trouble getting dressed. I walked around all day like an old lady.
Monday was a little better. If I had been sitting for a while - at the computer or in a meeting - when I first stood up my quads were stiff and painful. However, once I started moving around, they loosened up. Today is a little better, but still noticeably painful.
I'm disappointed and dismayed. How could someone who exercises as much as I do have muscles this sore? I know the answer, while I exercise up to an hour a day, I don't work my leg muscles all day the way I did on Saturday.
What I have learned from this experience is that the exercise I'm doing is not pushing my muscles anywhere close to their limits. I may be in better shape than most women my age, but there is a lot of room for improvement.
Today for breakfast I had one fried egg, over. Served it salted, peppered, flat, and halved on a halved toasted bagel.
Whatever it is about eggs that makes their taste so "complete" for me, so satisfying, I haven't figured it out yet. I suspect it nutritionally has to do with the protein in the yolk, and something about the interaction of salt, butter, and egg-white that just sends me over the top taste-wise.
I marvel at the perfectness of the egg. It's a spiritual experience for me, really humbling me as a cook, because for all my learnedness in the culinary arts, there is nothing I can do to rival (though I can sort of imitate) the flawless dovetailing of nutritive need and gustatory delight so elegantly stated by The Egg.
Food for Thought, indeed.
It’s my half-birthday today. Interestingly enough, it’s my half-birthday on the Jewish calendar as well. I know that my actual birthday will line up in both calendars every 19 years, but I have no clue how often my half-birthday does! This is truly a momentous occasion!
Or not. I’m forty and a half. I stopped keeping track of those halves when I was about eight, and only picked it up again a few years ago when my kids pointed it out. Is this really a day for celebrations and unhealthy foods?
Last Friday, when I made my little discovery with the calendar, I decided I’d celebrate my half-birthday with a mug of that delicious smelling vanilla-hazelnut coffee I’d bought for my daughter. But then I ended up having a cup on Friday afternoon instead, when she brewed some for herself and I asked her to make some extra for me. I poured in a little coconut milk and completely enjoyed the beverage. It was all natural and chemical free, but it was also 100% avoids. I’m not supposed to have vanilla, hazelnuts, coffee, or coconut milk- but none of those foods are things that REALLY affect me. I still kept away from corn, wheat, milk, and sugar.
Yesterday we were invited to a friends’ house. The kids went sledding in the backyard while I chatted with the adults. Again, I didn’t have anything truly toxic for me, but I didn’t make perfect food choices either. I had things like mandarin orange flavored seltzer- I shouldn’t have oranges and who knows what’s in the “natural flavors”? When we ordered from a pizza place, I got a tuna salad and nibbled a bit of my daughters’ gluten-free pizza. Again, I stayed away from “the biggies” but I don’t know for certain what oils were in the tuna, and I know I ate tomatoes and cucumbers in the salad, along with a little tomato sauce and mozzarella cheese in the bits of pizza.
Between the coffee on Friday, too many carbs all weekend long, and dinner at a friend’s house yesterday, I’ve really had my share of “avoids” for quite some time! I decided that I’ll celebrate my half-birthday by having a 100% compliant day, and I’ll even do a little detox by making it a grain-free and dairy-free day as well. I’m celebrating by taking extra-good care of myself today.
This week was our Strong Son's birthday. As I planned his birthday dinner I wanted to cook some old favorite foods, and I wanted to try a new recipe. The old favorites were chicken breasts with broccoli, butternut squash soup, and egg custard made with almond milk. I served the egg custard over blueberries to make it festive, but truthfully, I like it better plain.
SS is a Type O who loves pasta, so I wanted to try a new recipe with Tinkyada Brown Rice Pasta. I have bought many neutral grain pastas over the year, and Tinkyada is the only brand that is as good as traditional pasta. If you can't get Tinkyada in your local health food store, you can order it from VitaCost.
SS also likes Mexican food, and I wondered if anyone had tried Fajita Pasta. There was nothing close on the Blood Type Diet Recipe Center . Though I did see some other intriguing pasta recipes that I want to try. When I Googled Fajita Pasta, I found several recipes, but none of them were BTD friendly, and almost all of them relied on packaged seasoning mixes. I chose one recipe that came close to what I had in my head, and made a lot of adjustments.
Bell peppers are avoid for Type As, but they are neutral for non-secretors. There are several things that make me suspect my Honorable Husband is a non-secretor. Someday I need to get him tested, but I did not worry about his eating the peppers in this recipe.
Here is the recipe I came up with. I served it as a side dish without chicken for the birthday dinner. I'm going to make it again next week with chicken for a ladies' luncheon. My family gave it rave reviews.
8 oz Tinkyada Pasta spirals or elbows
2 Tbsp light olive oil
1 white onion, sliced into strips
1 Green bell pepper, sliced into strips
1 Red bell pepper, sliced into strips
2 garlic cloves, minced
1.5 tsp cumin
1 tsp dried oregano
1 tsp cilantro
1/2 teaspoon salt
1 cup black beans
Optional additions: chicken breast cubes, chopped tomato, guacamole,
How to make it:
Cook pasta according to directions
Stir fry onion, bell pepper and garlic. When vegetables are soft, add seasonings. Stir and cook for 1-2 minutes to blend flavors. Mix pasta, vegetables and beans together. Add chicken if desired. Top with tomato and guacamole if desired.