Heart Healthy Filet Mignon Recipe

Sometimes you just need a good steak, but with heart disease, this is usually something one needs to stay away from. Look no further now for a heart healthy filet mignon recipe served with an arugula salad here! Enjoy your steak once in awhile in order to balance your diet, making sure you cook it light and eat it with healthy vegetables!

If you have Type 2 Diabetes with High Blood Pressure, call our office in Sacramento, CA at (916) 487-8230 to be part of a study to possibly improve your condition.

Healthy Salad Meals for Type 2 Diabetics

Diet is so important for Type 2 Diabetics, but it can become difficult to eat healthy and have a satisfying meal! Choosing healthy foods, as from this list here can be fairly simple, but how do you make these foods into a meal? In order to solve that problem, here's a link here that gives some great recipes for salads that you can eat for a full meal.

If you have Type 2 Diabetes with High Blood Pressure, call our office in Sacramento, CA at (916) 487-8230 to be part of a study to possibly improve your condition, as you do your part with healthy eating, enjoying a full meal salad!

Choosing Healthy Foods as a Type 2 Diabetic

It's easy to read a list on how to eat healthy and choosing healthy foods, but how does one translate that into real life and eat more healthfully? 

Here's a blog about eating Real Food with a link here to meal ideas, recipes, and resources for those that are wanting to eat healthier, but are not sure how to start.

If you have Type 2 Diabetes with High Blood Pressure, call our office in Sacramento, CA at (916) 487-8230 to be part of a study to possibly improve your condition, as you do your part with healthy eating!

Managing Type 2 Diabetes and High Blood Pressure, Part 3

Not only are diet and exercise important in managing Type 2 Diabetes and High Blood Pressure, taking care of yourself with how you live your life is critical. There is so much advice on improving one's lifestyle quality, from brain fitness to relationship strengthening to mental well-being. With all the reading and research I've done on the subject, I found there is one single thing that you can do to improve all these facets of your life, and that is to get good, quality sleep! Most people really need at least 7-9 hours per night, whether they want to hear that or not, in order to function at full optimal capacity. If you have trouble with getting this amount, start pushing your bedtime back 1/2 hour each week until you build up to the suggested optimal time that works for you. For those of you who have trouble falling or staying asleep, sleep hygiene is important. This includes having a regular bedtime routine, such as a warm bath, turning off electronic devices, blackening the room using blackout shades as needed. If you are willing to try this, Sleep Well is a good app on iPhone, that can get you into a routine of restful sleep. Relax and Sleep Well  has an app for both iPhone and Android Phones. If you are one that doesn't want to hear a soothing voice, try soothing background sounds you can create from TaoMix, which can lull you to dreamland on either device. All these are free apps you can upgrade, if desired. Use your ear buds if you don't want to disturb your partner. In order to improve quality of life, most everyone can benefit from more improved sleep. That's the secret for being your optimal, awesome self in everything you do. 

Managing Type 2 Diabetes and High Blood Pressure, Part 2

In order to manage Type 2 Diabetes and High Blood Pressure, you need to get active!

• Instead of the constant chronic cardio & over-training, just be active in whatever you are doing!
• Natural walking is the best! Take your 15-minute morning and afternoon breaks at work and walk at your natural pace for those 15 minutes. At home after dinner, take another 15 minute walk with the dog, with a spouse, or by yourself. 
• If you keep this easy active routine up, before you know it, you'll be picking up your natural walking pace! 
• In addition to walking, center your daily routines around activity, such as doing calf raises while brushing your teeth, parking farther from the entrance to add more steps, or doing gentle stretching or calisthenics while watching TV.
• On weekends, focus on active play, such as hiking, or any of your favorite sports and/or activities. Go old school with games like dodge ball or duck-duck-goose! 

If you have Type 2 Diabetes and High Blood Pressure, call us at (916) 487-8230 for information on being a part of a clinical trials research study that may help you better control your Type 2 Diabetes and High Blood Pressure.

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Irritable Bowel Syndrome with Diarrhea (IBS-D)

According to the Mayo Clinic website, Irritable Bowel Syndrome is defined as, "...a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation. IBS is a chronic condition that you will need to manage long term."

Based on Rome III criteria, Irritable Bowel Syndrome with Diarrhea (IBS-D) is clinically diagnosed when there is, 1) recurrent abdominal pain or discomfort for at least 3 days per month in the last 3 months associated with at least 2 of the following: a) improvement with defecation; b) onset associated with a change in the frequency of stool; c) onset associated with a change in form (appearance) of stool, 2) symptom-onset at least 6 months prior to diagnosis, 3) loose or watery stools at least 25% of the time in the last 3 months and hard or lumpy stools less than 25% of the time in the last 3 months, 4) more than 3 bowel movements per day at least 25% of the time in the last 3 months.

If you have these symptoms, this article here, has diet solutions that may help improve how you deal with your IBS-D. Maintaining a balanced diet, drinking lots of water, and keeping a journal, can help manage your symptoms. Even with these suggestions, are still struggling with the uncomfortable and painful symptoms of IBS-D? Come and be a part of a clinical trials research study that may help you deal with IBS-D. Call us at (916)487-8230 for information

Managing Type 2 Diabetes and High Blood Pressure, Part 1

Start with these 5 Simple Steps to help manage Type 2 Diabetes & High Blood Pressure:

1. The goal here is to take in the most nutritious, natural, and best quality food & water available to you.  
2. Stop counting calories and follow these simple regular-size plate rules, 
• make at least half your plate colorful and/or leafy vegetables-50-75%, 
• place a palm-sized portion (4-8 ounces) of a healthy protein on your plate-25-30%, 
• put a quarter plate of whole grains on your plate-0-10% (non-gluten or no grains for those with GI intolerance or autoimmune issues....more on that in later posts for those interested in taking it a step further)
• place a serving of fruit (max 2-3 servings/day) on your plate-10-20%. 
• For snacks, a handful of nuts, apple slices or celery with almond butter, or even 1/2 - 1 oz. of dark chocolate works great!
• Regarding alcohol intake, limit this to no more that 1-2 drinks for women, 2-3 drinks for men, no more than 2-3 times per week. 
• For a quick, basic breakfast, try this easy, delicious smoothie recipe!
3.  If it is a real, whole, natural food that was grown or raised outside of a factory, you've prepared it yourself, and you eat it in reasonable portions, then you're probably not eating processed food.
4.  A rule of thumb is to drink at least half your weight in ounces per day. For example, if you weigh 160 lbs, shoot for 80 ounces per day. Add 8 ounces for every 15-30 minutes of exercise, and add another 8 ounces for every 25 lbs of weight loss desired. 
5. Don't like the taste of plain water? Infuse it with citrus fruits, cucumbers, or berries, just like recipes suggested on this fruit infused water blog.