Readers:

I’m kind of a lazy guy. I don’t really exercise like I
should. When I do take some time to exercise I always run
into problems, like the other day…

I was being lazy, as usual. I kept putting off doing yard-
work until it was out of control. I got up and headed
outside and started doing a heavy duty landscaping rehab
job on my yard. It was four continuous hours of lawn
mowing, weed whacking, weed pulling and flower watering,
I was running on empty. My blood-sugar was dropping like
a rock and no matter what I ate it just didn’t seem to
want to even out.

I really need to make exercise a regular thing and I also
need to adjust my insulin accordingly so that I don’t have
problems with my blood-sugar bottoming out. Staying in
control is important. Sometimes diabetes is not always easy
to manage, but being consistent and smart about it are what
helps me stay healthy and keeps my blood-sugar in its
normal range.

Stay healthy and stay in control.

Regards,
Steve

Concerned about your health? Evtv1.com has videos for you!
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Whole Grains, Leafy Greens May Lower Diabetes Risk

NEW YORK (Reuters Health) – A diet filled with plenty of
whole grains, fruits and vegetables, and low-fat dairy
may help people lower their risk of type 2 diabetes,
regardless of their race or ethnicity, a new study
suggests.

On the other hand, researchers found, a diet high in red
meat, high-fat dairy and refined grains may boost the
odds of diabetes development.

Type 2 diabetes is closely linked to obesity and it’s
known that maintaining a healthy weight through diet
and exercise reduces the risk of developing the disease.
There is also evidence that diet affects diabetes risk
independent of a person’s weight.

The new findings, reported in the medical journal Diabetes
Care, highlight the importance of the whole diet — rather
than focusing on certain foods or food groups that might
be beneficial.

They also suggest that a healthy diet has equal benefits
for racial and ethnic groups that are particularly at
risk of type 2 diabetes, including African-and Hispanic-
Americans.

The researchers, led by Dr. Jennifer A. Nettleton of the
University of Texas Health Sciences Center in Houston,
based their findings on 5,011 U.S. adults taking part in
a long-term heart-health study. The study included white,
Hispanic, black and Chinese-American men and women between
the ages of 45 and 84.

Overall, the researchers found that people whose diets
were highest in whole grains, fruits, nuts, low-fat dairy
and vegetables — particularly leafy greens — were
15 percent less likely to develop type 2 diabetes over
5 years than those who ate the lowest amounts of these
foods.

In contrast, adults whose diets were high in red meat,
high-fat dairy, refined grains like white bread, plus
beans and tomatoes, saw their diabetes risk go up by
18 percent as a group.

Beans and tomatoes are nutrient-rich foods, Nettleton’s
team points out, and their link to diabetes here probably
reflects the fact that many people eat them as part of a
less-than-healthy diet — one that favors pizza and tacos,
for instance.

The findings, the researchers conclude, “underscore the
importance of the collective influence of multiple food
groups in the development of type 2 diabetes.”

SOURCE: Diabetes Care, September 2008.

Copyright 2006 Reuters Limited. All rights reserved.

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Diabetics Can Control Fatty Liver with Exercise

NEW YORK (Reuters Health) – Regular exercise not only
helps overweight type 2 diabetics lose weight and become
more physically fit, it also trims harmful fat stores
from in and around the liver, a new study suggests.

“We’ve uncovered a hidden benefit of exercise. It reduces
fat in the liver — the fat that you don’t see, but that
can kill you,” study leader Dr. Kerry Stewart, an exercise
physiologist at Johns Hopkins in Baltimore, told Reuters
Health.

He reported the study findings today at the annual meeting
of the American Association of Cardiovascular and Pulmonary
Rehabilitation in Indianapolis.

Overweight or obese people with type 2 diabetes often have
fatty livers, which not only increases the risk of liver
cirrhosis, liver failure and cancer, but also disrupts
metabolism, fuels inflammation in the body, and can lead
to high lipid levels, which can harm the heart.

Stewart’s team randomly assigned 77 adults with type 2
diabetes to supervised exercise or no exercise for
6 months. The exercisers rode a bicycle, ran on a
treadmill or walked briskly for 45 minutes 3 times a
week. They also lifted free weights for about 20 minutes
thrice weekly. The control group was asked to avoid any
formal aerobic fitness or gym classes.

As expected, “we also saw big improvements in physical
fitness and reductions in body fat in the exercisers,”
Stewart told Reuters Health.

Liver imaging studies performed at the beginning and end
of the study showed much lower levels of liver fat in the
exercising group, while levels remained the same in the
non-exercising group. “The exercisers had 40 percent less
fat in their livers,” Stewart said.

“The thing about liver fat,” Stewart added “is that a lot
of people have it and when you think about the benefits
of exercise, liver fat isn’t on the radar screen and we
know that it’s a big problem.”

“People with type 2 diabetes have added reason to be
active and to exercise, not just because it is good for
their overall health, but also because our study results
pinpoint a key benefit to trimming the fatty liver that
complicates their illness and which could accelerate heart
disease and liver failure,” Stewart said.

Copyright 2006 Reuters Limited. All rights reserved.

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Diabetic Recipe

Yogurt Popsicles

(makes 6 servings)

3    cups (708 ml) plain nonfat yogurt

2/3    cup (156 ml) no-sugar-added strawberry syrup

1/2    cup (83 g) sliced fresh strawberries

6    paper cups

6    wooden popsickle sticks

1. Blend yogurt and syrup. Lightly mash strawberries with
a fork or potato masher.

2. Place paper cups in a muffin tin. Divide the yogurt
equally between the paper cups. Add and equal amount
of the mashed strawberries to each cup. freeze until
slushy, about 30 minutes. Insert a wooden stick into
each cup for a handle.

3. Freeze until firm. Peel off paper cups before eating.
(Once frozen, store popsicles in a self-sealing plastic
bag.)

Per Serving: 126 calories (2% calories from fat),
8 g protein, trace total fat (0.1 g saturated
fat), 24 g carbohydrate, 1 g dietary fiber,
2 mg cholesterol, 98 mg sodium

Exchanges: 2 carbohydrate (1 fruit, 1 skim milk)

Copyright 1997-2001 Diabetic-Lifestyle.