True Vine Baptist Church

Some Christians believe it is selfish to take time to exercise or view it as a waste of time, but our bodies are gifts from God. We are stewards, in a sense, so it’s important to take time to care for them. By being fit and healthy, we are also better able to carry out our God-given vocation on earth.
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Start dropping pounds today

…while eating all your favorites – pizza, pasta, burgers, even desserts.
The editors of the best-selling Eat This, Not That! series have come up with a unique diet program specially tailored to people 50-plus.
Indulge your way to a flat belly while protecting your brain and fighting against heart disease, diabetes, arthritis and more. (See more details at aarp.org/EatThisNotThat)


Vitamin-C-with-glasses

Vitamin C & Your Vision

The risk of developing cataracts – a clouding of the eye’s lens, which impairs vision – starts to climb at age 40. But a diet high in vitamin C may cut that risk by a third, according to a study in the Ophtalmology Journal.
Taking a vitamin C tablet alone doesn’t have the benefits derived from citrus fruits, juices and dark green vegetables, which can reduce the levels of “bad” cholesterol, as well as blood pressure, preventing cardiovascular problems and help prevent colds.
(aaarp.com)

Compare-Med-PricesGet your medical and dental costs under control by comparing prices using online tools from reputable organizations HealthBlueBook.com and NewChoiceHealth.comprovide the typical costs you may be asked to pay – with or without insurance. SaveOnMedical.com lists local providers and their prices for imaging services such as MRIs, X-rays and CT scans.


Sage-herbrosemary           Don’t Bug Out

Before buying costly (not to mention toxic) insect repellents, try these ingredients that you’ve got at home: For ants, spray vinegar along baseboards.
When barbecuing, repel mosquitoes by burning sage or rosemary over the coals and running a fan nearby.


Healthy Eating for Diabetics

Eating healthy is the first step in controlling diabetes. The following are some helpful tips for healthy eating:

Eat three meals a day
Eat your meals at the same time each day and do not skip meals
Eat about the same amount of food each day
The plate method is a good way to control your portions
One-half of your plate should be covered with low starch vegetables
One quarter of your plate should be covered with starchy foods
One quarter of your plate should be covered with protein. Include baked, broiled, or grilled lean meats, low fat cheeses, eggs, or vegetarian protein choices like beans and lentils, as part of your meal

Add a small glass of low fat milk and a piece of fruit, and your meal is complete!

Diabetes_chart

Add low starch vegetables to your meals

Low starch vegetables are low in carbohydrate and high in fiber. Add vegetables to your meals for variety, and to help fill you up.
Examples include:

AsparagusBeetsBroccoli
Brussel SproutsCabbageCarrots
CauliflowerCeleryCucumbers
Green beansLettuceOnions
SpinachTomato JuiceTomatoes
Yellow Squash Zucchini

Eat more fiber

Fiber can help slow down the rise in blood sugar following a meal. To get more fiber in your diet, eat at least five servings of fruits and vegetables a day, choose whole grain bread/cereal and eat more beans or legumes.

Control your eating of carbohydrates

Carbohydrate is the main nutrient that affects blood sugar levels. When you eat a carbohydrate, it is turned into sugar by your body. Therefore, it is important to control the amount of carbohydrate that you eat each day.

Carbohydrates consist of sugars, starches, and fiber. Common sources of carbohydrates include:

Starchy vegetables (potatoes, corn, peas)
Beans and lentils
Bread, cereal, pasta, rice
Milk, yogurt, pudding
Fruit and fruit juice
Desserts, candy, ice cream, doughnuts, sugar sweetened beverages

You should eat about 60 grams of carbohydrate at each meal. If you eat snacks, eat about 30 grams of carbohydrate at each snack. Read the Nutrition Facts label on the food package to find the Total Carbohydrate.

Limit your sweets

Eat less candy, desserts, pastries and jelly
Limit intake of fruit juice and drink sugar free beverages such as diet soda, water and unsweetened tea instead
Use sugar substitutes in place of sugar
Limit your use of alcohol
Drink alcohol only with permission of your doctor. Never drink alcohol on an empty stomach.
Eat less fat and lose weight if you are overweight
Most adults who have diabetes are overweight. Even a small amount of weight loss may help improve your blood sugar control.
Know what is on your plate (USDA PDF). Food choices and portions can make a big difference in your success with healthy diabetic eating and weight reduction.

To help lose weight, reduce your portion sizes and learn to build a healthy plate.
Reduce intake of fried food, bacon, sausage, luncheon meat, gravy, sour cream, cheese, egg yolks and margarine/butter.

A registered dietitian can help you create a diabetic meal plan that meets your lifestyle and health needs. For more information about eating healthy with diabetes, ask your healthcare provider to schedule an appointment for you to meet with a Registered Dietitian.

(Thanks to Gloria Brien, RD, CDE and Jacqueline Roos, RD, CDE)