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Diabetes Positive Approach Newsletter #1408 on Heart Healthy Lifestyle

Welcome to Diabetes Positive Approach Newsletter #1408 issue on Heart Healthy
Liestyle! "tu#ies have shown that there is a correlation between #iabetes$ heart attac%
an# stro%e! &here are 'uite a ew statistics on the (loom an# #oom scenario re(ar#in(
this connection$ but we will not #well on that! Why) *ecause we will cut them #own to
si+e! We will show them we can #o it! How) ,ea# on an# in# out!
*y the way beore we continue$ without your ee#bac%$ - cannot (o on with this
newsletter! -t ta%es hours o wor% which - #on.t min# but without anyone beneitin( rom
this$ it will be an e/ercise o utility! "o let me rea# ten comments rom you in the
contact orm below an# - will continue on with this! 0therwise$ this will be the last issue!
- will 1ust sen# you alerts rom time to time!
In This Issue:
All About Heart Healthy Lifestyle
Must-Reads From Around the Web
Alerts I Cant !esist "o #en$ %o&
A #&ccess '&otation of the (onth
Dessert !ecipe
#o)e H&)o&r
'*A+ How is #tro,e "reate$
All Abo&t Heart Healthy Lifestyle
A healthy liestyle can help prevent heart #isease! - heart #isease runs in the amily$ you
can2t chan(e that$ but there are steps you can ta%e to control the other ris% actors li%e
cholesterol$ hi(h bloo# pressure$ smo%in( an# central obesity! Despite the #ismal
statistics or #iabetics when it comes to the heart$ you can help %eep your heart an# bloo#
vessels healthy! 3ou can #o so by ta%in( the ollowin( steps!
1- .at a heart healthy $iet- Have at least 14 (rams o iber every #ay or every 1$000
calories you eat li%e oatmeal$ oat bran$ cereals an# whole (rain brea#$ #rie# beans an#
peas an# ruits an# ve(etables! 4a%e sure you increase the iber inta%e (ra#ually so you
will avoi# #i(estive problems!
Have no more than 500 milli(rams a #ay o cholesterol in your #iet! &hey are in meat$
e((s an# #airy pro#ucts! 6ut #own on saturate# ats as well$ or they raise the bloo#
cholesterol level! "aturate# at is oun# in poultry s%in$ #airy pro#ucts with at$ meats$
butter$ shortenin( an# lar# li%e palm an# coconut oil! 6oconut oil has lately been oun#
to be (oo# or us thou(h!
6ut #own also on the amount o trans at as they raise the cholesterol level! Lower your
consumption o coo%ies$ ca%es$ microwave popcorn$ rie# oo#s an# sala# #ressin(s
inclu#in( other oo#s that are ma#e with partially hy#ro(enate# oil!
6hoose healthul meal an# snac% options to avoi# heart #isease an# its complications!
An# ma%e sure to eat plenty o resh ruits an# ve(etables!
7atin( oo#s low in saturate# at an# cholesterol an# hi(h in iber can help prevent hi(h
bloo# cholesterol! Limitin( salt or so#ium in your #iet can also lower your bloo#
pressure!
/- 0eep active by e1ercisin2 re2&larly- *ein( active not only help in maintainin( a
healthy wei(ht but also it lowers the bloo# pressure an# the unhealthy cholesterol levels!
Do you want to %now how much e/ercise shoul# you #o to accomplish this) Well$ the
"ur(eon 8eneral himsel recommen#s 9 hours an# 50 minutes each wee% o e/ercise that
is o mo#erate intensity!
Physical activity that is #one on a re(ular basis helps maintain healthy wei(ht$ ma%es
bones$ 1oints an# muscles stron(er an# lowers the ris% or many #iseases! &he 6enter or
Disease 6ontrol an# Prevention is puttin( into practice a policy with a plan to ma%e
eatin( healthy an# bein( active$ more reasonably price# an# available or all!
What can you #o or you an# your amily) 4ore an# more people wal% to better health!
&a%e action or your amily! 8et everyone to wal% with you! 4ore people wal% or un
or or transportation$ e/ercise or rela/ation or or such activities as wal%in( the #o(!
*ris% wal%in($ swimmin($ bicyclin( an# runnin( are aerobic activities that ma%e one
breathe har#er which in turn ma%es the heart healthier!
What can you #o where you wor%) Healthy wor%ers are pro#uctive wor%ers! &here is a
(ui#e to put into action in the Physical Activity 8ui#elines in the wor%place! *rin( this
to the attention o the employer because there are steps to buil# an# sustain physical
activity an# wellness pro(rams!
What can you #o or your community) :in# out what the communities can #o to ma%e it
easier or the resi#ents to be physically active! &here is a (ui#e that will help the policy
ma%ers an# pro(ram mana(ers on how to select approaches so the resi#ents in the
community can %eep physically active!
3- 0eep a healthy wei2ht- &his is important because bein( obese an# overwei(ht can
raise one.s ris% or heart #isease! Do you want to %now i your wei(ht is within the
healthy ran(e) Well #octors compute a number that is calle# *4- or *o#y 4ass -n#e/
where you can calculate your *4- which is a #epen#able in#icator o bo#y atness! - am
(oin( to put here a wi#(et or you to use but - am not sure whether that will wor% so - am
also oerin( you the above lin%!
0r you can #etermine your *4- by in#in( your hei(ht an# wei(ht in this *4- -n#e/
6hart! If yo&r 4(I is less than 18-5$ you are ;un#erwei(ht; !
If yo&r 4(I is 18-5 to /4-6$ you luc%y #uc%$ or you have ;normal; or Healthy Wei(ht!
If yo&r 4(I is /5-0 to /6-6$ sorry or you are ;overwei(ht;!
If yo&r 4(I is 30-0 or hi2her$ very sorry or you.re within the ;obese; ran(e!
Don.t worry thou(h because eatin( healthy an# e/ercisin( more will (ive us normal
wei(ht!
4- '&it s)o,in2- "mo%in( seriously raises the ris% or heart #isease! &he "ur(eon
8eneral says$ <evi#ence has lin%e# smo%in( to #iseases o nearly all or(ans o the bo#y!=
"o #on.t start i you #on.t smo%e$ an# 'uit i you.re smo%in( or this will re#uce your
ris% or heart #isease! 3our #octor can help you stop smo%in(!
5- Li)it alcohol cons&)ption- Drin%in( alcohol e/cessively can lea# to health
problems li%e liver #iseases$ cancer$ hi(h bloo# pressure$ violence an# in1uries! What is
e/cessive alcohol use) -t.s 4 or more #rin%s on an event or women an# > or more or
men! &han% (oo#ness we can (et help rom 6D62s Alcohol an# Public Health Web site
"ome people #on.t %now whether they have a #rin%in( problem or not! How #o you
%now i you are one o these people) -t.s easy! - your #rin%in( is ma%in( you have
problem in your relationship$ then you have a #rin%in( problem! &he same thin( is true
when you are havin( problem in schools$ in how you eel an# thin% an# in social
activities! 6onsult with your health care team i you or someone you %now mi(ht have
this problem!
7- "a,e low8$ose aspirin- &a%in( this every #ay can #ecrease the ris% or stro%e an#
heart #isease$ but tal% to your #octor irst because this is not or everyone! -n act$ the
latest news on low?#ose aspirin is that 9DA Has !everse$ Its Position on Daily Aspirin
i you haven.t ha# a heart attac%! 3ou #on.t believe me) ,ea#
http@AAarticles!mercola!comAsitesAarticlesAarchiveA9014A08A04A#aily?aspirin?si#e?eects!asp/)
eBci#C90140804D1BDNLBartB1EutmBsourceC#nlEutmBme#iumCemailEutmBcontentCart1EutmBcampai
(nC90140804D1EetBci#CD4>44FGEetBri#CF0HFHG1G8
Here are so)e i)portant infor)ation fro) that report+
Aspirin 4ay 6over up a 6ar#iac 7vent in Pro(ress!
"tu#ies ,eveal Aspirin 4iserably :aile# at Preventin( Heart Attac%s
Aspirin &ears Down the Linin( o 3our 8astrointestinal &ract
Aspirin ,aises the ,is% o *lee#in(
When - rea# that report an# it.s rom a very reliable source$ - was loore#! - have been
ta%in( the low?#ose aspirin or a lon( time! - %new about the blee#in( ris% but - was
prepare# or that i it meant$ - won.t suer rom a heart attac%! *ut - suppose we learn as
we (row rom year to year! &hat is why it is important to %eep trac% o #evelopments!
*ut we %now there is a better way to avoi# heart attac%! &he %ey is to a##ress chronic
inlammation! An# how #o we #o that) Iust #o the (oo# ol# liestyle chan(es li%e
healthy #iet$ re(ular e/ercise$ sunshine$ an# (roun#in(! 8roun#in( is basically contact
with the earth with bare s%in! Let.s (o bareoot wal%in( sometimes but ta%e precaution
with the #iabetic eet!
G! &reat &ransient -schemic attac%s Jor &-AsK promptly! &his is sometimes calle# mini?
stro%e an# treatin( this early can prevent stro%e in the uture! "u##en wea%ness$
blin#ness on one or both eyes$ loss o balance$ severe hea#ache$ #ouble vision an#
#iiculty spea%in( are some si(ns with most (oin( away$ li%ely with no permanent
#ama(e! *ut &-A coul# be a precursor or a uture stro%e!
:4;Heres a vi$eo on Diabetes an$ Heart Disease :<4;
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LbrAMLbrAM
(&st8!ea$s fro) Aro&n$ the @eb
http@AAamily#octor!or(Aamily#octorAenA#iseases?con#itionsA#iabetesAcomplicationsA#iabetes?an#?heart?
#isease!html Diabetes an$ Heart Disease
http@AAarticles!mercola!comAsitesAarticlesAarchiveA9010A04A01A#iet?an#?e/ercise?beat?#ru(s? or?#iabetes?
heart?ris%s!asp/ Diet an$ .1ercise 4eat Dr&2s for Diabetes Heart !is,s
https@AAwww!#ruhrman!comA#iseaseADiabetes!asp/Diabetes 8 Dr- 9&hr)an
http@AAwww!mayoclinic!or(A#iseases?con#itionsA#iabetesAin?#epthA#iabetes?
mana(ementAart?9004>805 Diabetes care+ 10 ways to avoi$ $iabetes co)plications
http@AA%i#shealth!or(AteenA#iabetesBcenterAbasicsAcomplications!html Lon28"er)
Complications of Diabetes 8 0i$sHealth
L*M3- Alerts I Cant !esist "o #en$ %o&
http@AAwww!#ru(watch!comAactosAtype?9?#iabetesA - you too% Actos 3ou 4ay *e 7li(ible
or :inancial 6ompensation
http@AAwww!#a!(ovA#ru(sA#ru(saetyAucm58>98G!htm ,eport on increase# rate o
hospitali+ation or heart ailure with use o sa/a(liptin Jmar%ete# as 0n(ly+a an#
Nombi(ly+e O,K compare# to an inactive treatment!
http@AAen!wi%ipe#ia!or(Awi%iA,osi(lita+one Despite rosi(lita+one2s eectiveness at
#ecreasin( bloo# su(ar in type 9 #iabetes mellitus$ its use #ecrease# as stu#ies showe#
apparent associations with increase# ris%s o heart attac%s an# #eath
http@AAhealthlan#!time!comA9019A09A9HA#a?warns?statin?users?o?memory?loss?an#?
#iabetes?ris%sA :DA Warns "tatin Psers o 4emory Loss an# Diabetes ,is%s
http@AAwww!eure%alert!or(ApubBreleasesA9005?05Aaha?ebm099805!php 7atin( brea%ast may re#uce ris% o
obesity$ #iabetes$ heart #isease
4- A #&ccess '&otation of the (onth
<"uccess is not inal$ ailure is not atal@ it is the coura(e to continue that counts!=
Winston 6hurchill
5- Dessert !ecipe
http@AAwww!mayoclinic!or(Ahealthy?livin(ArecipesAwac%y?chocolate?ca%eArcp?
9004HH>1 Wac%y chocolate ca%e
F! #o)e H&)o&r ? LetAs la&2h to2ether at the Bo,e below even i it2s not unny!
*a%erman sai#$ <Ha+ar#ous to illness$ humor lea#s to lau(hin($ smilin($ an# (oo#
eelin(s= -sn.t that so true) -t cannot be #enie# that lau(hter an# humor can ma%e one
eel (oo#! When you come to a #iicult situation$ lau(hter can ta%e the e#(e o o it!
&he only trouble is that my 1o%es are %in# o lame so this may be the last issue unless -
(et ten names in the contact orm below! &here is no sense spen#in( hours to write this
newsletter i nobo#y is rea#in( it! - will 1ust sen# alerts or somethin( important to share
with you
I "hin, "his is 9&nny
8irl@ - you.re my husban#$ - will put poison in your coee!
*oy@ 3ou %now what) - youQre my wie$ - will #rin% it!
C- Do yo& have a ?&estion or co))ent for the tea)D
Drop us a line at #iabetes!alertat(mail!com! Put on the sub1ect line
<Diabetes Positive Approach= so no one can mista%e it as spam! Write your
'uestions or comment there! 3ou may see your 'uestion answere# in an
upcomin( issue o Diabetes Positive Approach li%e the one below! LbrAMLbrAM
REA@ How Is #tro,e "reate$D
Answer@ As soon as you %now you have stro%e$ call H11 an# (et me#ical help ri(ht
away! How #o you i you have stro%e) - you.re su##enly eelin( numbness or wea%ness
one si#e o your bo#y$ eelin( conuse#$ #i++y$ severe hea#ache$ bein( conuse#
su##enly$ havin( trouble wal%in( an# tal%in($ havin( trouble in both eyes or 1ust one but
coul# be havin( #ouble vision!
"o call or help ri(ht away in or#er to prevent permanent #ama(e i you #o this within the
hour o the occurrence! &he #octor will (ive you tests li%e neurolo(ical e/amination to
chec% your nervous system$ bloo# tests$ / rays$ special scans an# ultrasoun# e/an! &o
#issolve the bloo# clots$ the #octor may (ive you some clot?bustin( me#icine!
0ther treatments or stro%e inclu#es me#ications an# physical therapy$ as well as sur(ery
to repair the #ama(e! 4eal plannin( an# physical activity may be part o your on(oin(
care! -n a##ition$ you may nee# me#ications to lower your bloo# (lucose$ bloo# pressure$
an# cholesterol an# to prevent bloo# clots!
8- Eot so)ethin2 to sayD Please write $own yo&r ?&estions an$
co))ents in 9aceboo,- Iust (o to https@AAwww!aceboo%!comApa(esA:ree?
Diabetes?AlertA9998FFG1840 Iust copy an# paste that on your browser!
:aceboo% will want you to 1oin me irst beore you can sen# me a messa(e!
Concl&sion
Now that we %now more about (lycemic in#e/$ we eel (oo# because the ne/t step will
be easier but not or the crow# we let behin# or they #o not belon( to our e/clusive
(roup! No matter what happens now$ %now that you are not alone or many o us have
(one throu(h ailures an# rustrations! &he only thin( we as% o you is to set a (oo#
e/ample or others! &hen no one will have to set the rules or us!
%o&r "&rn
How about you) Do you %now more about (lycemic in#e/) Please share them with us
in the comment bo/ below or at the email a##ress below the authorsQ names! - my host
will a(ree$ - will publish it here with your name as the contributor!
Warm ,e(ar#s$
,o(er an# 7velyn 8u+man
#iabetes!alertat(mail!com
Here.s a (uy who #oes not believe in 8lycemic -n#e/! -nstea#$ he believes in a solution
calle# http@AA51011blcr#'/e+Gsino8hr#n>0!hop!clic%ban%!netA 6ycle :at Loss "olution!
He sai# Pntil 3ou Discover 7/actly H0W &o 7at Hi(h 6arb :oo#s &he ,-8H& Way$
3ou.ll N7S7, *urn 0 <"tubborn= *elly :at!
&o#ay.s #iet in#ustry relentlessly mar%ets #an(erous low?carb plans that can cause
chronic ;4etabolic Dama(e; an# "L0W D0WN 3our 4etabolism! &he Hi(h 6arb
oo#s you &H-NN you nee# to avoi# actually burn WA3 40,7 at than all the low carb
health oo#s you eat every#ay!
*ut #o you really thin% lean an# healthy people$ li%e the Iapanese$ obsess over choosin(
low (lycemic oo#s$ countin( calories an# carb (rams) Absolutely not! Here is the lin%
a(ain! http@AA51011blcr#'/e+Gsino8hr#n>0!hop!clic%ban%!netA
Di# you li%e this newsletter) - so$ please recommen# it to your rien#s! - you have any
'uestions or tips$ please leave a comment at La https@AAwww!aceboo%!comApa(esA:ree?
Diabetes?AlertA9998FFG1840 Iust copy an# paste that on your browser!
:aceboo% will want you to 1oin me irst beore you can sen# me a messa(e!
,emember that all these are or your inormation only! &hey #o not ta%e the place o the
treatment an# a#vice o health care proessionals! 3ou shoul# continue to consult an#
wor% with them!
Please (et permission i you want to publish this! Also$ this newsletter #isclaims all
responsibility or any pro#uct mentione#! Please #o not rely on the newsletter havin(
e/amine# or en#orse# any pro#uct unless the author clearly sai# it! 3ou are a#vise# to
e/ercise #ue #ili(ence beore buyin(!
Nnow somebo#y who2# li%e to rea# this) Please orwar# it to your
amily$ rien#s$ cowor%ers$ an# anyone else that you thin% mi(ht nee# or
en1oy it! &han% you or your help an# support!
!eferences+
http@AAwww!c#c!(ovAnutritionAeveryoneAin#e/!html
http@AAarticles!mercola!comAsitesAarticlesAarchiveA9014A08A04A#aily?aspirin?si#e?eects!asp/)
eBci#C90140804D1BDNLBartB1EutmBsourceC#nlEutmBme#iumCemailEutmBcontentCart1EutmBcampai
(nC90140804D1EetBci#CD4>44FGEetBri#CF0HFHG1G8
6D62s Alcohol an# Public Health Web site
http@AAbetobaccoree!hhs!(ovA'uit?nowAin#e/!html#how
http@AAwww!nhlbi!nih!(ovAhealthAe#ucationalAloseBwtA*4-AbmiBtbl!htm
http@AAwww!c#c!(ovAhealthywei(htAassessin(AbmiA
*4- -n#e/ 6hart
http+<<www-c$c-2ov<obesity<$ownloa$s<PAF/011F@.4-p$f
http@AAwww!c#c!(ovAncc#phpA#npaoAhwiAtool%itsApa?tool%it!htm
&his newsletter is copyri(ht 9014 ,o(er 8u+man$ 4!D!