R osalba S alcedo
DIABETES Nu t r i t i o n , d i e t s and exercises
London,Canada 2013
Dedication To Ameira, Harold and Nelcy Ferrerosa With my loving prayers, every day I pray to God for these beings whom are a noble reason to live. I dedicate this work to them, while I am facing my diabetes.
DIABETES Nutrition, diets and exercises
Rosalba Salcedo ISBN: 978-958-46-1910-5 Orders: diabetesyn@yahoo.com
Design and layout John Martínez
Diabetes: Nutrition, diet and exercises. First English edition, London (ON), Canada. Intellectual Property Registration “Canadian Intellectual Property Office” January 8, 2013 Registration No. 1101250 literary category. Reproduction prohibited by any means, without author permission. All rights reserved.
London, Canada
CONTENT Presentation
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Chapter 1 Diabetes: Definition, Causes and Treatment
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Origin of the term diabetes mellitus Brief history of diabetes mellitus Definition of diabetes mellitus How does diabetes work? Some statistics Classification of Diabetes Diabetes mellitus Typo 1 Diabetes mellitus Typo 2 Gestational Diabetes mellitus Other types of diabetes mellitus Major signs of diabetes mellitus Causes of diabetes Genetic causes of diabetes Type 1 Genetic causes of diabetes Type 2 How to diagnose diabetes mellitus? Treatments for diabetes Diseases from diabetes
15 16 18 19 19 20 21 21 21 22 22 23 24 24 24 25 27
Changing our lifestyle Importance of diet in diabetes
Chapter 2 Nutrition for Diabetics: A vital issue How to initiate a change in diet? Carbohydrates Using artificial sweeteners Chocolate consumption Fat Proteins Chapter 3 Recipes and diets for diabetes management Important foods to our diet and its nu trients Recipes Steaming Technique Liquid cooking technique Salads Spring Salad Acid Cole Salad Iceberg Salad Mixed Salad Chopped red onion Green salad with raspberry dressing Green salad with tomato Mixed salad with arugula, parmesan and walnuts Soups Cauliflower Soup Spinach Soup Carrot Soup
28 29 33 33 35 36 37 39 41 44 46 51 51 51 52 52 53 53 54 55 55 56 57 58 58 59 60
Pea soup
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Recipes for mixer or blender Cream of pumpkin seeds Cream with cream cheese Cream with asparagus and ham Cream with fresh herbs and cream Cream with carrot, orange and ginger Cream of zucchini and croutons Almond and garlic soup Carrot Cream Celery and leeks Cream Spud Soup Cauliflower Cream
62 62 62 62 63 63 63 64 64 65 65 65
Other Dishes Cauliflower Casserole Soybean milk Spinach SoufflĂŠ Carrot Bread Eggplant fillets Rice and spinach Bagel
66 66 66 67 67 68 68
Sauces Mushroom sauce Broccoli sauce Tuna pesto
69 69 70 70
Diets recommended for diabetics Diet to detoxify the body Diet for better health Diet to lose weight Hay Diet Diet for adults over 35 years
70 70 71 72 73 76
Chapter 4 Food, Calories and exercises
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Top foods that form our diet and its associated calories
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Body Mass Index (BMI) Healthy exercises Bibliography
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PRESENTATION
This work is the result of several years of collecting information that I performed in order to define, understand, and learn to manage diabetes. Perhaps this text can become a door that can fill some gaps of information for people like me, who suffer from this disease or just for those who want to be informed about it. This compendium of information does not replace medical advice. This is general information based on studies and data collected in order to inform the reader to find a place of information about diabetes, and guidance on the most appropriate diet to counteract its fatal effects. The information provided herein should not be used as self-diagnose, but rather as a basis for consultation with your doctor, and thus any questions regarding your condition. Throughout the text, the reader will find, if not already aware, there are many reasons that lead to diabetes. Overweightness, for example, is generator of many diseases, which
DIABETES: NUTRITION, DIETS AND EXERCISES
makes diabetes harder to handle, especially if the circulatory, coronary, respiratory, and renal systems have been also affected by their cause. However, recent studies have shown that not only the physical factors have lead diabetes. The emotional part of a person is directly related to the propensity to diseases such as the one commented in this book. The loss of a loved one, loneliness, or a sudden change in lifestyle are just some of the reasons that may lead to an increase in the number of people suffering from this disease. In my case, the high stress level generated by a sudden change of culture, being forced to leave my previous normal life and learning as an adult a new language and culture, totally new for me, and a long process of adaptation to another country, are the reasons that led me to develop this condition. Despite this, I found that the only way to face it and learn to live with my new condition was studying and understanding about diabetes. Nutrition is a key element that I also expose in this book. Sacrifices must be made against the abolishment of certain foods that we like, but at the same time, we will find great recipes to learn and to enjoy; especially if we know that our health depends on it, and our quality of life will improve gradually. This book is thus the result of a personal experience against diabetes, which motivated me to do research in order to clarify my vision about many doubts. I thank the London Intercommunity Health Centre, who kindly provided me for
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nine years of conferences and ongoing evaluation in a selflessly manner. That said, I reiterate that at no time intend to replace the knowledge of specialists, but rather, to highlight the urgent need to request their help to get more benefits, without departing from the respect for humanity and faith in God. ROSALBA SALCEDO
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CHAPTER 1 Diabetes: Definition, Causes and Treatment Origin of the term diabetes mellitus The dictionary medical-biological, historical and etymological Salamanca University offers an excellent explanation of the etymology of the word diabetes: “It is true that diabetes,“διαβήτης” is a noun derived from the verb, “diabaínō διαβαίνω”, and that this is a compound of “dia”, ‘through’, and verb, “baínō”; verb, ‘to go’, ‘discourse’. So you get to an etymology that diabḗtēs, when you consider its suffixing -tēs ‘instrument’, means ‘apparatus for passing through’, it means liquids. We can therefore conclude that the term was used to refer to a disease whose most characteristic symptom was polyuria, or disposal of large amounts of urine.”1 1http://dicciomed.eusal.es/palabra/diabetes
CHAPTER 2 Nutrition for Diabetics: A vital issue How to begin a change in diet? As soon as we are diagnosed with diabetes, we must be aware of the severity of the disease. As explained in the first chapter of this book, our metabolism will undergo a series of changes that threaten the stability of many of our organs and their different functions in the body. At this point, after being diagnosed, the esthetical reasons for a diet turn to a second position, as the primary concern is to maintain our lives. This moves any other interest that we have had in losing weight to look better. Now the reasons are higher: Our life depends on what we eat.
CHAPTER 3 Recipes and diets for diabetes management In this section of the book will be explained three aspects of nutrition in diabetes management and the proper way to eat. In the first part we will see the nutritional intake of some important fruits and vegetables, then a series of recipes suitable for diabetics and finally, a selection of the diets recommended by Indra Devi, noted author and yoga teacher, who devoted much of their research on the importance of nutrition in our lives.
CHAPTER 4 Food, calories and exercises Top foods that form our diet and its associated calories Throughout this chapter, the reader will find a number of valuable information for the understanding of the caloric content of main food. However, we must remember that everybody is different and you should always consult an expert before starting any dietary change in routines, because it may arise imbalances or drastic changes in metabolism that can affect your health.
DIABETES: NUTRITION, DIETS AND EXERCISES
Healthy exercises 1. Legs apart. Turn your head from left to right. (10 times each side) 2. Perform complete circles with the neck: forward, right, backward and left. (5 turns on each side)
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3. Firm position, arms at your sides, bring the head back and forth. (10 times each side) 4. Legs apart. Turn your head from left to right. (10 times each side)
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5. Alternately raiise shoulders toward your ears, do not tilt your head, start with the right shoulder and then left. (10 times each shoulder)
6. Legs apart, arms at your sides, slope gently to the right and then left, sliding your hand down the thigh to try to place the knee. This exercise should be done smoothly and slowly. (15 times on each side)
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7. Legs apart, arms at your sides. Bend your right leg trying not to touch the abdomen, across the hand below the knee. Doing alternately with the other leg. (15 times each leg) 8. Lie on your back, arms along the body and legs bent. Bring the right leg with the knee bent toward the chest. Then the left and finally bouth. (15 times)
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9. Same as the previous position. Take the two legs together, turning to the right to touch the ground, then take them to the left. Do not get up the trunk just move your legs. This exercise has to be done slowly and gently. (15 times on each side) 10. Legs apart, hands on your hips. Tilt the trunk to the right and then left. It should be a bit faster than the previous exercises. (15 times each leg)
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11.Legs apart, arms at your sides, slope gently to the right and then left, sliding your hand down the thigh to try to place the knee. This exercise should be done smoothly and slowly. (15 times on each side) 12.Posici贸n same as above. Alternatively the heel and then the tip of the right foot and then left foot. (20 times each foot)
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13. Legs apart, hands on your hips, making turns or buckling of the hip, first from right to left and then change direction, from left to right (20 times each side) 14. Equal to the previous position. Alternatively the heel and then the tip of the right foot and then left foot. (20 times each foot)
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15. Legs apart, arms at the side of the head. Bowing to touch the right foot with both hands. To join, lean forward, sit up and then lean to play the left foot. (15 times) 16. Legs apart, hands on your hips, making turns or buckling of the hip, first from right to left and then change direction, from left to right (20 times each side)
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17. Mimic the swimming movements, bringing the right arm forward and then taking the left. This exercise is best performed with legs apart. (15 times each arm) 18. Lie on your back, arms along the body and legs bent. Bring the right leg with the knee and extend to the ceiling. Then the left. (10 times each leg)
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19. Legs apart, bring the hands to the shoulders, then extend arms placing them next to the head, bring them back to the shoulders, then to the sides. Back to the shoulders and finally the front. A little faster and start over. (20 times each leg).
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